“You’re so dark. You sure you’re not from the DC Universe”
Deadpool has always cracked everyone. Though a superhero, Deadpool is iconic not just for his dialogues but also for his physique—all thanks to Ryan Reynolds’ dedication.
Ryan, the charismatic and fit actor known for his roles in “Deadpool,” “Green Lantern,” and “Free Guy,” has become a fitness icon in Hollywood. His transformation for the Deadpool series is particularly noteworthy, showcasing his dedication to a rigorous workout routine and a disciplined diet plan.
If you also want to get a physique like Reynolds, here’s a look at his workout plan and diet
Ryan Reynolds' Trainer: Don Saladino
Every celebrity has one person behind their transformation — their trainer, and this is true for Ryan Reynolds as well. He worked closely with Don Saladino, a renowned celebrity trainer, to achieve his impressive “Deadpool” physique.
Saladino, known for training other Hollywood stars, focuses on creating well-rounded programs that include strength training, functional movements, and proper nutrition.
He has trained Reynolds for 14 years. For Ryan’s transformation, he used the “body decomposition” method, meaning muscle gain and fat loss. He shifted Reynolds’s focus to eating well and training hard.
Ryan Reynolds' Workout Routine
Warm-Up
Before jumping into intense workouts, Reynolds always starts with a dynamic warm-up. This includes light cardio, stretching, and mobility exercises.
Day 1: Chest and Triceps
- Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 10-12 reps
- Cable Flyes: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
Day 2: Back and Biceps
- Deadlifts: 4 sets of 6-8 reps
- Pull-Ups: 4 sets of 8-10 reps
- Bent Over Rows: 3 sets of 10-12 reps
- Bicep Curls: 4 sets of 12-15 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs and Shoulders
- Squats: 4 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Leg Curls: 3 sets of 12-15 reps
- Shoulder Press: 4 sets of 10-12 reps
- Lateral Raises: 3 sets of 12-15 reps
Day 4: Core and Cardio
- Planks: 3 sets of 60 seconds
- Russian Twists: 3 sets of 20 reps
- Bicycle Crunches: 3 sets of 20 reps
- HIIT Cardio: 20-30 minutes
Functional Training and Cardio
Reynolds also does functional training and cardio to enhance his agility and cardiovascular health. This includes activities like circuit training, kettlebell workouts, and high-intensity interval training (HIIT).
He also enjoys outdoor activities like hiking and cycling to keep his routine interesting and fun.
Recovery
Recovery is crucial in Reynolds’ routine. He practices yoga and stretching to improve flexibility and prevent injuries. He also ensures adequate sleep and sometimes uses cryotherapy or massages to aid muscle recovery.
Ryan Reynolds Deadpool Workout Routine
For Deadpool, Reynolds took his training to another level to achieve the superhero physique. Don Saladino designed a specific program focusing on building lean muscle and enhancing overall fitness. Here’s a look at it:
Day 1: Chest and Back
- Weighted Push-Ups: 4 sets of 12 reps
- Dumbbell Bench Press: 4 sets of 8 reps
- Dumbbell Flyes: 3 sets of 12 reps
- Pull-Ups: 4 sets of 8-10 reps
- Single-Arm Dumbbell Row: 3 sets of 12 reps
Day 2: Legs and Abs
- Squats: 4 sets of 8-10 reps
- Lunges: 3 sets of 12 reps per leg
- Leg Press: 3 sets of 10-12 reps
- Hanging Leg Raises: 4 sets of 15 reps
- Russian Twists: 3 sets of 20 reps
Day 3: Shoulders and Arms
- Military Press: 4 sets of 8-10 reps
- Lateral Raises: 3 sets of 12 reps
- Front Raises: 3 sets of 12 reps
- Bicep Curls: 4 sets of 10-12 reps
- Tricep Extensions: 4 sets of 12 reps
Day 4: Cardio and Core
- HIIT Cardio: 30 minutes
- Plank Variations: 3 sets of 60 seconds each
- Bicycle Crunches: 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 rep
Ryan Reynolds' Diet Plan: Overview
Reynolds’ diet is a combination of:
Balanced Macronutrients – Reynolds follows a diet that balances protein, carbohydrates, and fats to fuel his intense workouts and promote muscle growth.
Meal Frequency – He typically eats 6-8 smaller meals a day to keep his metabolism active and maintain a steady supply of energy throughout the day.
Lean Proteins – He consumes lean sources of protein such as chicken breast, turkey, fish, and plant-based options like tofu and legumes.
Complex Carbohydrates – Reynolds opts for complex carbohydrates like brown rice, quinoa, sweet potatoes, and whole grains.
Healthy Fats – Healthy fats are essential in his diet, coming from sources like avocados, nuts, seeds, and olive oil. These fats support brain health and hormone production.
Vegetables and Fruits – A variety of vegetables and fruits are included in his diet to ensure he gets ample vitamins, minerals, and fiber.
Supplements – To complement his diet, Reynolds might use supplements like protein powder, BCAAs (branched-chain amino acids), multivitamins, and fish oil.
Ryan Reynolds Diet:
- Breakfast: Oatmeal with berries and a scoop of protein powder, Green smoothie with spinach, kale, banana, and almond milk
- Mid-Morning Snack: Greek yogurt with honey and nuts
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Afternoon Snack: Apple slices with almond butter
- Dinner: Baked salmon with sweet potato and a mixed vegetable salad
- Evening Snack: Cottage cheese with pineapple chunks
Key Takeaway
Ryan Reynolds’ workout routine and diet plan are not just about looking good on screen but also about achieving overall wellness and functionality. Thanks To Saladino, Reynolds has managed to stay in top shape.
While his routine is demanding, it’s also adaptable for those of you who wish to have Deadpool’s physique, though the humor is going to be all you!
