Ryan Reynolds’ (Deadpool) Workout & Diet – His Bodybuilding Routine, Meal Plan, Steroids, Arms & Chest Training

Ryan Ronalds' workout

Ryan Reynolds is a Canadian actor, film producer, and comedian.

When he was 15-years old, he appeared in the series, Fifteen, all 65 episodes.

Thereafter, he was in a whole series of other television movies.

On a night, he met up with a fellow Canadian actor, Chris William Martin. They left for LA, California, but it wasn’t plain sailing for them.

Only in 1997, he got a role in Two Guys, a Girl, and a Pizza Place which was renewed for a second season.

It led to some other film roles for Ryan.

He was in three Marvel movies:  Blade: Trinity, X-Men Origins: Wolverine, and Deadpool

You can imagine he needed to get pretty ripped-looking for these movie roles.

Ryan Reynolds’ Workout & Diet – How to Get a Body Like Ryan Reynolds

Ryan Reynolds

Current Stats

  • Weight: 190 pounds/86 kg.
  • Birthday: 23 October 1976
  • Birthplace: Vancouver, British Columbia, Canada
Awards and Accomplishments:
  • 2010 – Named the “Sexiest Man Alive” by People magazine
  • 2014 – Awarded a star on Canada’s Walk of Fame in Toronto, Ontario in 2014.
  • 2016 – Awarded a Star on the Hollywood Walk of Fame
  • 2017-Voted in Time Magazine as “The 100 Most Influential People”
‘Academy of Science Fiction, Fantasy & Horror Films, USA’
  • 2017 – Winner –Best Actor – Deadpool
‘Broadcast Film Critics Association Awards’
  • 2019 – Winner – Best Actor in a comedy – Deadpool
‘CinemaCon, USA’
  • 2011 –Winner – Male Star of the Year
‘Golden Schmoes Awards’
  • 2018 –Winner- Favorite Celebrity of the Year
  • 2016 –Winner –Best Actor of the Year – Deadpool
Hasty Pudding Theatricals, USA
  • 2017 – Winner – Man of the year
MTV Movie + TV Awards
  • 2016 – Winner – Best Comedic Performance – Deadpool; Best Fight in Deadpool (shared)
People’s Choice Awards, USA
  • 2018 – Winner – Favorite Movie Actor
  • 2017 – Winner – Favorite Movie Superhero (Green Lantern)
Prix Aurora Awards
  • 2019 – Winner- Best Visual Presentation in Deadpool 2
Scream Awards
  • 2011- Winner-Best Supporting Actor in X-Men Origins: Wolverine
Teen Choice Awards
  • 2016 –Winner – Choice Movie: Hissy Fit in Deadpool
  • 2005-Winner-Choice Movie Scary Scene in The Amityville Horror
The Streamy Awards
  • 2017 –Winner- Best Collaboration in Honest Trailers
Young Hollywood Awards
  • 2003- Winner – Next Generation –Male

Workout Principles of Ryan Reynolds

Ryan had different workout principles simply because he played different roles in different movies.

He has a naturally slim build, moving very effectively with his good-looking bod.

The main principle behind workouts for Ryan is nutrition – because that’s the most important part of building his physique.

For instance, for his roles in Blade: Trinity and Deadpool, he had to pack on major muscle and gain 25 pounds in like about 3 months.

He ate around 3,200 calories per day along with 6-7 days of working out each week.

He would eat every 2-3 hours.

If he was ever asked about his stunning physique, he would say, “I attribute my results mostly to nutrition”.

Naturally, his results would have been from not eating junk, basing his diet on high protein foods with plenty of veggies.

Ryan Reynolds Training Methods

There’s no doubt about it; Ryan Reynolds has achieved great heights with his body.

When he knew he was going to play a superhero in Deadpool, he flexed up his body to get the ultimate ripped look – toned and muscular arms, biceps, and pectoral muscles.

It wasn’t all sunshine and rainbows for Ryan though.

He got his ‘look’ through sheer determination, discipline, and skill. In an interview with Muscle and Fitness, Reynolds admits that before he had his transformation, he ate and drank just what he wanted.

But in 2004 he knew he had to take his fitness and health seriously for Blade: Trinity.

He was told to muscle up. So for 3 months, Ryan had six daily workouts.

Each of these workouts would be 2-3 hours. He would start with 500-1000 sit-ups and then include heavy weights to bulk up his muscles.

He had to focus more on weight training to beef up.

This included different exercises at 8-12 reps.

Ryan always based his workouts on what the film needed him to be. All his workouts served two purposes – to give him strength and energy and also to make him look good.

Ryan Reynold’s Workout Routine

Even though Ryan knows he looks so good, it is not only the aesthetical side of it that counts.

Performance is the most important factor when you look at him in his workouts.

To look like “wow!” for Deadpool 2, Ryan and his trainer Don Saladino created a full-body circuit workout plan.

This enabled him to function as a superhero.

If you want to train as Ryan Reynolds did for Deadpool 2, here is what you have to do for the day:

Warm-Up: 10-15 minutes

  • 3 minutes of elevated breathing drills: For this, you have to lie on the ground and lift your feet onto a bench or box. Ensure that the elevation is at a 90-degree angle. You need to inhale for four seconds and exhale for eight seconds.
  • 10 passes of foam rolling: Roll out your legs at the IT band and calf with a foam roller. Address all your sore spots – you will see how your legs and back will thank you.
  • 30 seconds of cat-cow: Get down on all-fours. Straighten your span, rounding your back while you bow your head. Then raise your head up as if a string is pulling down your spine.
  • 10 reps on each side of thoracic rotations: Sit back on your heels. Plant your knees firmly to the ground. Place your right arm palm down on the ground whilst the left is on your back. Rotate from your mid to upper back. Remember to focus on your upper body rotation.
  • 5 reps counter-clockwise and 5 reps clockwise of hip circles.

The Actual Workout

Ryan’s workout is a circuit. This means he does one set of exercises to complete one round, with limited rest.

To get the look of Ryan, do what he does and that is to perform five rounds of the full-body circuit.

He does:

  • 5 reps of kettlebell swings
  • 5 reps of bench presses
  • 5 reps, 50-85% exertion of front squats
  • 5 reps of pull-ups

A round of carries – carry the weight that you are able to, using the kettlebell.

  • 25 yards, alternating your arms – One-arm suitcase carry
  • 25 yards – Double suitcase carry
  • 25 yards – One-arm rack carry
  • 25 yards – Bottom-up carry
  • 25 yards – One-arm overhead carry

When you have completed the workout, you can finish off with more conditioning work to elevate your heart rate.

For instance, do 10 minutes on a stationary bike or treadmill at a moderate pace.

Remember to finish off your day with some very good sleep.

Ryan Reynolds’ Diet

Check out this type of day for Ryan:


  • 2 eggs
  • “Some ‘good’ fat like a spoon of almond butter or slice of avocado”
  • 1 cup of oatmeal with applesauce

Midmorning snack

  • Protein bar


  • Albacore tuna wrap or some chicken and salad

Mid-afternoon snack

  • Protein shake, protein bar, or apple and almonds


  • Broiled fish or chicken, veggies, brown rice, and salad

Evening snack

  • Protein shake

The only downside to his diet is that Ryan is big on protein bars and shakes.

Both are OK, but they don’t offer the same nutritional value as whole foods.

Ryan Reynolds’ Supplements and Recommendations

Apart from his strict diet, Ryan uses these supplements:

1) Creatine

Improves strength and increases lean muscle mass.

And being found naturally in muscle cells, consuming it helps your muscles to produce energy when you are doing high-intensity exercises, actually improving your exercise performance.

It benefits bodybuilding because it helps to repair torn muscles, preventing any further damage to the muscles.

2) Conjugated linoleic acid (CLA)

CLA helps to inhibit fat cell production and fat storage. It also boosts your energy levels, allowing you to burn more calories when you are working out.

For those who are dieting, it also helps you to feel fuller for longer.

3) Whey protein

This product is taken by all athletes and bodybuilders, etc. because it works to improve your performance at the gym. It’s because it offers your body the necessary protein and amino acids.

We all know that protein is the building block for increasing muscle growth.

4) Multivitamins

Multivitamins contribute to stronger muscles and better energy. They are also very helpful in controlling anxiety and stress, and slowing down aging.

Recommendations of Ryan Reynolds

  • ‘Work your ass off’: To get rewards, you have to work hard. Accept it and get started, without any excuses to hold you back.
  • Be consistent: This gets you the results – it’s what makes workouts work.
  • Have a flexible program: Being able to adjust is critical.
  • Take on an active lifestyle: Make physical activity part of your lifestyle – just move.
  • Be patient: Getting ripped doesn’t happen overnight – work towards it, and be patient.

“I don’t expect success. I prepare for it”Ryan Reynolds