Ryan Reynolds Workout

Author Rod Ferris B.A., CPT (YMCA, ACE), CPAFLA, Fitness Level IntermediateType Muscular Definition
Days in Plan 7 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
Ryan Reynolds works out quite hard and also plays hard. By having a naturally high metabolism it makes it easier for him to stay lean, but you can do it with exercise and diet. We have put together a sample Ryan Reynolds workout plan that will help you get ripped just like him.

This workout is a circuit routine 3 times per week with cardio on the off days. Ryan is extremely ripped and needs to stay active to keep that lean physique. Don't forget to try HIIT and mix it up with trying out different activities(sports) weekly. Complete Day 1 three times per week and also a cardio routine 4-5 times a week. Raising your metabolism is extremely important and doing so through exercise and food will get you ripped fast.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Front Squats Exercise Picture 1. Front Squats
Sets: 4Reps: 12
Notes:Focus on power, you need to activate all your muscle fibers. Adjust the weight to make it extremely difficult at 12 reps. A spotter may be required.
Deadlift (Bent Leg) Exercise Picture 2. Deadlift (Bent Leg)
Sets: 3Reps: 8
Notes:Keep your back straight and your head up!
Bench Press Exercise Picture 3. Bench Press
Sets: 3Reps: 8
Push Press  Exercise Picture 4. Push Press
Sets: 3Reps: 12
Notes:This powerful shoulder exercise will help activate all your shoulder muscle fibers.
Incline Dumbbell Press Exercise Picture 5. Incline Dumbbell Press
Sets: 3Reps: 8
Reverse Grip Chinups Exercise Picture 6. Reverse Grip Chinups
Sets: 3Reps: 8
Cable Trapezius Upright Row Exercise Picture 7. Cable Trapezius Upright Row
Sets: 3Reps: 12
V-Up Exercise Picture 8. V-Up
Sets: 3Reps: 20
Notes:This is a great ab exercise
Lying Leg Raises / Throwdowns Exercise Picture 9. Lying Leg Raises / Throwdowns
Sets: 5Reps: 11
Notes:Get someone to throw your legs down. Abs are one of Ryans best attributes. Train hard!
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 40 Min Intensity: 70%
Notes:Long Slow Distance Training on Day 2
Day 4 - Cardio
Squash Exercise Picture 1. Squash
Duration: 60 Min Intensity: 80%
Notes:Try a new sport like squash on Day 4
Day 6 - Cardio
Swimming Exercise Picture 1. Swimming
Duration: 40 Min Intensity: 70%
Notes:Swim for 40 minutes or run on the treadmill
Day 7 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Ryan Reynolds Basics

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