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Stephen Amell Workout Routine For Arrow: How To Gain Superhero Muscle

arrow workout stephen amell

Download the FREE Arrow bonus workout PDF

Okay…so being an absolute badass at shooting arrows isn’t  necessarily a superpower, but it’s still pretty damn awesome.

I mean, who needs laser beams and adamantium claws?

Since Arrow is a show that constantly shows Stephen Amell working out shirtless, people are inevitably going to wonder how he got so ripped. Is it really as simple as sparring with your black driver and doing a bunch of crazy pull up variations?

Maybe you just need to build your own salmon ladder and you’ll be on your way to ripped superhero glory, right? Well let’s be realistic, looking like Stephen Amell isn’t a matter of fancy pull-up techniques.

If you want to build a ripped superhero body, then you need a solid foundation of muscle. No matter how low you get in bodyfat, it’s not going to look good if you look like a twig.

Stephen Amell Workout: Time to gain muscle

Your goal isn’t to look like Andrew Garfield in The Amazing Spiderman, who by the way was way too skinny for that role.

Your goal is to become the Green Arrow. Stephen Amell sports a more than decent amount of muscle. He’s not at that bodybuilder level of muscularity, but instead his muscle mass is a natural fit for his body: not too much, not too little.

And yes, I know Stephen does a lot of Parkour (freerunning) but that is out of my range of expertise and Parkour isn’t the best way to build muscle.

Principles you must follow in order to gain muscle:

– If you’re not progressing, you will not gain muscle

The key to consistent muscle growth is progressive overload not gimmicky stuff like muscle confusion. This means you need to consistently be pushing more weight and more reps in order to spur muscle growth.

– Lift weights 3-4x per week

salmon ladder workout

Stephen Amell never officially said how often he worked out, but if your goal is to gain muscle and you’re a beginner, then don’t workout more than 4 times per week.

Any more than that is a bit overkill.

My Superhero Shredding course is based around this principle. I also read on his Facebook page, that Stephen does yoga. This is fine for flexibility and mobility, but if you just want to look good naked then just focus on lifting weights.

– Focus your workout on compound movements, but include isolation exercises as well

The majority of your workout should mainly be comprised of heavy movements such as presses and rows. But to gain the maximum amount of muscle you need some isolation exercises as well to really hit a specific muscle.

For example doing exercises like the incline shoulder press and military press will contribute to 80% of your shoulder development, but with throwing in some side lateral raises to really focus on those shoulders, you won’t maximize your shoulder growth.

Having wide shoulders is especially important since it contributes to the coveted V-taper physique that all guys should aim after. As a general rule, you should aim to build your shoulders to the point that they are 1.61 (the golden ratio) times bigger than your waist.

This is what Stephen Amell has which is why he looks so good.

– Eat enough calories (make sure you’re in a surplus)

One of the biggest mistakes that guys make (younger ones, especially) is that they train hard but don’t eat enough.

If you’re a beginner, you’ll undoubtedly see results from training alone but to maximize your gains you need to make sure you’re taking in enough calories. But at the same time, you can’t just start eating everything in site.

You want to gain the maximum amount of muscle with as little fat as possible.

A good formula to calculate this is: 16 kcal times your bodyweight in pounds.

If you start getting super fat, then start decreasing your calories by 100-200 per day. And vice versa if you’re don’t gain any weight.

– Eat 0.7 – 1 gram of protein per pound of bodyweight

You need adequate protein to gain muscle. Using 0.7 grams of protein per pound of bodyweight is a good daily minimum to shoot for.

– Get at least 20% of your calories from fat

Dietary fat helps boost your testosterone, helps keep you satisfied, and prevents your hormones from being fucked up.

This is why it’s probably a good idea to get some fat in your diet. Get at least 20% of your diet to come from fat. You can get it from sources like coconut oil, avocado, steak, etc…

The plan of attack: Stephen Amell workout plan

Arrow workout plan

Edited 7/12/15. I recently edited the arrow workout below based on feedback to make it more effective. Enjoy 🙂

Workout A – Chest/Triceps/Abs

  • Incline dumbbell press – 4 sets/4-6 reps
  • Flat dumbbell press (or use a barbell but I’m not  a huge fan of the traditional bench press) – 3 sets/6-8reps
  • Weighted bar dips – 2 sets/8-10 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Side lateral Raises – 5 sets/10-12 reps
  • Weighted cable crunches – 3-5 sets/10-12 reps Workout B – Legs/Calves

Workout B – Legs/Calves

  • Deadlift (conventional, sumo, or rack pulls if unable to do former two) – 5 sets/5 reps
  • Dumbbell Bulgarian split squat – 3 sets/4-6 reps per leg
  • Leg Press – 3 sets/8-10 reps
  • Dumbbell lunges – 2 sets/8 reps per leg
  • Calf raise (any variation) – 6 sets/10-15 reps

Workout C – Back/Biceps/Abs

  • Weighted pull ups – 5 sets/4-6 reps
  • Bent-over barbell row or cable row – 4 sets/6-8 reps
  • Barbell curls- 3 sets/8-10 reps
  • Alternating hammer curls – 3 sets/8-10 reps each arm
  • Weighted cable crunches – 3-5 sets/10-12 reps

Note: Stephen Amell workout program should be done on alternating days (M/W/F or T/Th/S)

How long will it take to look like Stephen Amell?

Ah, well isn’t this the million dollar question? I’m sure you all would love me to tell you that it’s only going to take exactly 6 weeks or 3 months of hard work and boom- you’ll have a lean and muscular superhero body.

But the truth is, I can’t tell you sh!t.

Everyone is different, meaning that it’s going to take everyone different amounts of time to achieve a body like Stephen Amell. Some guys might have more muscle to gain, other guys might have more fat to lose, while some guys might be in the middle (lose fat and build muscle).

It’s really hard for me to give you a time frame. But realistically you can expect a pretty drastic transformation (no matter what your starting point) if you train and diet consistently for 6 months.

Lean and muscular, NOT bulky is the way to go

No matter what your starting point, your end goal is to build a body akin to Stephen Amell. Getting a body like Stephen’s is a delicate art. You need to remember that Stephen has a Hollywood physique (lean and muscular, but not too bulky).

This is exactly why I created my full blown course, Superhero Shredding to help guys get ripped and build a badass Hollywood body.

It covers everything you need to know, A-Z to get in superhero shape with ease. If you have any comments or questions on how to do Stephen Amell’s workout or how you should eat then be sure leave them in the comments below.

Download the FREE Arrow bonus workout PDF

  • Keith
  • Updated May 9, 2016
Click Here to Leave a Comment Below 634 comments
tom - March 31, 2016

Hey man looks like a solid workout. I’ve been thinking of incorporating squats and deads into my routine but I’m worried they’ll build my legs and glutes too much. I’ve been doing split squats and pistols as I don’t want a ton of mass on my legs.

Reply
    Keith - March 31, 2016

    If it does happen, it’s a good problem it have. You can always lose some muscle if you feel they are too big. But i wouldn’t worry about something that hasn’t happened yet.

    Reply
Michael - March 27, 2016

Why should I buy your superhero shred, if I can get this for free? What more can the shred offer me?

Reply
    Keith - March 27, 2016

    – Because it las everything out in a more step by step manner.
    – Because ppl take shit 100% more seriously and are much more likely to follow through if they invest a little money.
    – Because I provide a private fb group for support and motivation.

    Reply
Stevan - March 22, 2016

Is this some kind of joke? Where are shoulder exercises?

Reply
Michael - March 6, 2016

Hi I was just wondering if you had any changes to the sets and reps so you aren’t doing the same amount of reps and sets week after week and Plateau? Thanks!

Reply
    Keith - March 7, 2016

    Changes? You should start with this and do it for at least a few months before making any changes.

    Reply
Mateo - February 29, 2016

Do we do the exercises in some type of order?? Or just 4 sets of one in a row, for example

Reply
    Keith - February 29, 2016

    Do all the sets for each exercise then move down the list.

    Reply
Rodrigo - February 26, 2016

So do you do all workouts each of the days or is it workout A for monday, workout B for Tuesday, and workout C for Friday ?

Reply
    Keith - February 26, 2016

    the latter but it’s mon, wed, fri or and schedule that’s every other day.

    Reply
James - February 24, 2016

Black driver? You could have just said driver…

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    Keith - February 24, 2016

    you clearly haven’t watched arrow then.

    Reply
      Swag - May 28, 2016

      It’s 2016 mate – you are a racist if you don’t get offended by pointing out someone is black

      Reply
        Keith - May 28, 2016

        God dammit do none of you guys watch the show?

        And pointing out that someone is black isn’t racist…it’s just stating a fact.

        Reply
John M. - February 17, 2016

I’ve noticed there’s not a shoulder especific exercise workout plan. Is that a problem? or the others exercises would work shoulders as well ?

Thanks,
John M.

Reply
yousef helali - February 14, 2016

Did it really work

Reply
Heisey - February 9, 2016

Who ever wrote this article knows fuck all about anything

Reply
Ole - February 3, 2016

“– Get at least 20% of your calories from fat” NO, get up to 70 – 75% from Fat, and leave out the Carbs, so your body runs Naturally on Fat instead of Carbs! Remember, the reason people have issues getting fit, and lose weight in general, is because the body burns Carbs before Fat, and NO, we do not NEED Carbs, that is a horrible Myth, our body can turn Fat into useable Carbs, just like it turns Carbs into Fat, but sadly stores it! Look out the window, at the wildlife, they don’t need a freakin’ health coach, only we humans do, because we’ve forgotten who we are! Go Paleo!

Reply
    Keith - February 3, 2016

    Dewd…c’mon man.

    Yes, you’re totally right, the body can run without carbs. BUT that’s a fundamentally stupid thing to do especially if you want to build optimal amounts of muscle.

    Don’t go paleo!!

    Reply
    tom - March 31, 2016

    Carbs play a huge role when it comes to lifting weights. Thete are a huge range of important benefits. Carbs increase performance in the gym and play a huge role in hormone functioning. In actual fact you should focus more on Carbs than fat although fat also plays a vital role in your diet. I’d love to see someone try heavy strength training when taking in zero carbs. As for weight loss macros don’t mean shit if you wanna lose weight you need to be in a calorie deficit period, you can eat as many carbs as you desire. Just one of many fitness myths carbs DO NOT make you fat.

    Reply
Sarah - December 16, 2015

Hy
I want to ask if it is also possible for a girl and if it takes longer becausr I’m a girls.

Thanss

Reply
    Keith - January 3, 2016

    Yes you could do it but the workout was designed for guys who want the “superhero proportions” that amell has.

    Reply
alessio - December 16, 2015

Hi! great workout , what is the inclination for the incline dumbbell press?

Reply
    Keith - December 16, 2015

    15-30 degrees.

    Reply
      alessio - December 16, 2015

      Thank you, just another question , why lateral raises and not military press for example?

      Reply
Juho - November 30, 2015

Also, should I do anykind of warmup like running, crossfit, cycling, row?

Reply
    Keith - November 30, 2015

    I’d just stick to a couple warmup sets before major lifts.

    Reply

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