Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Let’s be honest: Ryan Reynolds is a good-looking dude. And with the exception of a fat suit in “Just Friends,” the guy has kept it pretty tight in all of his movie roles. But one role he really wanted to get ripped up for was Deadpool.
Now, with Deadpool & Wolverine out, he once again needed to get into superhero shape. For that, he tapped his long-time trainer, Dan Saladino. From pieces of interviews given by Saladino, I've been able to give what I think is a good approximation of what a Ryan Reynolds Deadpool workout would look like.
The Ryan Reynold's Deadpool Workout
Don Saladino has made it a point to keep Reynolds’ workouts fresh and changes up sets, reps, and exercises every couple of weeks. While I don’t have the exact workout (Saladino sells it on his site for $99), I can use experience and research to give an educated, general plan of what the Deadpool star’s workouts look(ed) like - likely more suitable for the average person too.
Reynolds workout is set up as a 5-day split, broken down into:
- Lower Body
- Upper Body
- Arms, Abs, & Intervals
- Lower Body
- Upper Body
Are you ready? After each workout, I'm confident you can quote Deadpool as such: "I am soaking wet right now!"
Day 1: Lower Body
Warm-Up:
- 5 Minute Warm-Up: Your choice of bike, treadmill, elliptical, or rower
- Foam Roller: Roll out your lower body; if you need some help on how, check out our article.
Workout:
|
Exercise |
Sets x Reps |
Rest Time |
|
Squats |
5 x 5 |
90 - 120 sec |
|
Romanian Deadlift |
4 x 8 |
90 sec |
|
Leg Press |
4 x 10 |
90 sec |
|
Kettlebell Swings |
4 x 12 |
60 sec |
|
Leg Extensions |
4 x 10 |
60 sec |
|
Kettle Bell Glute Bridge |
4 x 6 |
60 sec |
- Note for Squats: Do at least two warm-up sets before starting your 5 working sets.
Day 2: Upper Body
Warm-Up: All done with extremely light weight. Do all the movements twice.
- Cable External Rotation: 15 each side
- Cable Internal Rotation: 15 each side
- Facepulls: 25 reps
- Dead Hang: 30 secs
Workout:
|
Exercise |
Sets x Reps |
Rest Time |
Notes |
|
Incline Chest Press Machine |
5 x 5 |
90-120 sec |
Perform 2 warm-up sets before starting working sets. Substitute with Dumbbell Incline Bench if needed. |
|
Decline Bench Press |
4 x 8 |
90 sec |
|
|
Bent-Over Barbell Row |
4 x 10 |
90 sec |
|
|
Bilateral Row Machine |
4 x 8 |
60 sec |
Substitute with Cable Row if needed. |
|
Superset: Dumbbell Side Raise x Cable Fly |
3 x 15 each |
60 sec |
Dumbbell side raise can be done with cable machine instead. |
Day 3: Arms, Abs & Intervals:
Warm-Up: Use the same as Day 2
Workout:
|
Exercise |
Sets x Reps |
Rest Time |
|
Superset: Close Grip Bench x Barbell Biceps Curls |
4 x 6-8 each |
90 sec |
|
Superset: Dumbbell Overhead Triceps Extensions x Dumbbell Hammer Curls |
4 x 8-10 each |
60 sec |
|
Superset: Triceps Rope Pushdown x Preacher Curls |
4 x 10-12 each |
60 sec |
|
Ab Wheel |
4 x 8-10 |
Minimal |
|
Decline Sit-Up With Twist |
4 x 10-12 |
Minimal |
|
HIIT Cardio (15 minutes, your choice of equipment) |
|
|
Day 4: Lower Body
Warm-Up: Same as Day 1
Workout:
|
Exercise |
Sets x Reps |
Rest Time |
|
Trap Bar Squats |
4 x 10 |
90-120 sec |
|
Dumbbell RDL |
4 x 10 |
90 sec |
|
Walking Lunges |
4 x 20 yards |
90 sec |
|
Suspension Trainer Glute Ham Bridges |
3 x 12 |
60 sec |
|
Bulgarian Split Squat |
3 x 8-10 each leg |
90 sec |
|
Seated Calf Raise |
4 x 20 |
90 sec |
Day 5: Upper Body
Warm-Up: Same as Day 2
Workout:
|
Exercise |
Sets x Reps |
Rest Time |
|
Suspension Trainer Pushups |
4 x 10 |
90-120 sec |
|
Suspension Trainer Inverted Rows |
4 x 10 |
90 sec |
|
Forward Leaning Dips |
4 x 8-10 |
90 sec |
|
Dumbbell Pullovers |
4 x 12 |
60 sec |
|
Cable Low Row |
4 x 10 each arm |
30 sec after both arms |
|
Cable Lateral Raise |
3 x 12-15 each arm |
60 sec |
Get Don Saladino's Deadpool Program Here
Changing it up:
As mentioned earlier, these workouts would be switched as frequently as every two weeks (though a routine like this doesn’t necessarily need to be changed that often). So, if you want to mix it up, here are some ideas of what you can do.
Rep Range Remix:
With the exception of two exercises, the rep ranges on this workout are in what is considered the hypertrophy range. If you want to know more about hypertrophy, jump to this article, once you’re done here. The rep numbers aren’t set in stone (with the exception of the 5x5s), if you feel like you have an extra rep or two in the tank, go for it.
If you feel like what you’re doing in the gym is getting stale, don’t be afraid to change one of your days to a 10x10 set up (you’ll need to adjust your weights, since 10 sets of anything is brutal!), or drop everything down to 5x5 for some heavier days.
Swapping exercises:
Some of the exercises might be difficult for you to perform correctly, or you may not have access to the necessary equipment. I put some changes in for a couple of exercises so you get an idea of what an appropriate switch might look like. Feel free to substitute in exercises that use a barbell, dumbbells, kettlebells, suspension trainer, cable machine, etc… Make this workout work for what you have available to you.
Adjusting Days:
So you want to train like Deadpool, but don’t have the same amount of time to train as someone that is literally getting paid to do it? Don’t be afraid to take away some training days. Five days a week at the gym isn’t feasible for most people, so if you need to drop down to four or three, do it.
If dropping down to four, run the first three days as the same and then do another lower body workout the first week. The following week, do a second upper body workout instead, and just alternate an extra lower or upper every week.
If you’re dropping down to three, run the first three days the same, and the following week, do the other upper and lower. Easy, right?
What should I eat, though?
Unfortunately, getting a body like that isn’t from binging on ice cream and fried foods. For “Deadpool 3,” Ryan Reynolds followed a strict but effective diet to get into superhero shape. His plan was all about balancing muscle gain with staying lean.
He ate plenty of high-quality proteins like chicken, fish, and lean beef to build and repair muscles. Carbs were also a key part of his diet, coming from whole grains, sweet potatoes, and veggies to keep his energy up for those tough workouts.
Healthy fats from avocados, nuts, and olive oil helped with overall health and keeping his hormones in check.
When eating a super clean diet like he stuck to, variety is going to help you stick with it. Try eating different sources of protein for each meal for changes in texture and taste. Look, I know that’s easier said than done, so here’s a little pro tip: get a bunch of different condiments (with reasonable macros). Could add some sort of link here for Primal Kitchen, pretty sure we’re affiliates. Having chicken, rice, and broccoli gets a little less boring if one meal is BBQ, the next is honey mustard, and another is hot sauce.
While it’s not confirmed, it’s a pretty safe bet to assume Reynolds ate every few hours to keep his metabolism running at full tilt, as well as taking a multivitamin or protein shake to supplement (and that’s the keyword) his diet.
Oh yeah, don’t forget to drink enough water. Otherwise, everything else is pretty pointless.
Wrap Up:
Alright, now that you have an idea of how to achieve a body worthy of being in the MCU, the only thing left to do is put in the work! Stick with this workout, using any modifications you need to, and you might be the next one recruited for the X-Force.
Related: Hugh Jackman's Wolverine Workout Routine & Diet
Check out more of our Celebrity & Pro-Athlete Workout Routines
Tyler DiGiovanni
Author