Ryan Reynolds Workout Routine: Workout 3 Hours Per Week To Get ‘Blade’ Ripped?

February 5, 2018 | 64 Comments

Ryan Reynolds Workout Program

I started working out because of Ryan Reynolds.

No joke.

The moment after I saw Blade 3 back in 2007 or so was the moment I started to take my workouts, weight lifting, and nutrition very seriously.

Everyone has a physique that they envied and I envied the shit out of Reynolds’.

His physique was lean and muscular but not in a “I’m trying too hard” fashion that a lot of bodybuilders had.  He had just the right amount of muscle and motivated me to hit it hard in the gym for years to come.

Ryan Reynolds height, weight, and body fat%

Ryan Reynolds is 6’2″ and weighs in at about 190 pounds.

For his role in Blade 3, he reportedly leaned down to 4% body fat which is insane, if true. Getting down to 4% pretty much as low as you can go before running into serious health problems.

What Ryan Reynolds did to get in shape

After doing some research I’ve discovered that Ryan Reynolds did what many Hollywood celebrities did to get in shape for Blade 3.

He did over 90 minutes of weights per day in the gym and did a lot of traditional cardio.

On top of that he a very strict diet consisting of boring foods like chicken and brown rice.

But over the years I’ve discovered that you really don’t need to slave away in the gym for 2+ hours per day and eat nothing but veggies, rice, and chicken all day long.

In fact, over the past few years I’ve discovered a way to only workout 3-4x per week for no more than hour while still eating foods like pizza and burgers while still lose fat and build muscle like Ryan Reynolds.

The “Unofficial” Ryan Reynolds workout plan

Note this isn’t the official workout training plan Ryan Reynolds used to get ripped for Blade or any of his roles. But it is a damn effective plan for those that want to lose weight or build muscle and get ripped.

Workout A

  • Incline bench press – 3 x 5, 6, 7-8 (RPT)
  • DB shoulder press – 3 x 10, 8, 6 (SPT)
  • Pull ups (weighted) – 3 x 5, 6, 7-8 (RPT)
  • Cable row – 3 x 10, 8, 6 (SPT)
  • Face pulls – 3 x 12
  • Triceps push down –  4 x 12
  • Hanging leg raises – 3 x 12

Workout B

  • Deadlifts/Squat (switch between deadlift and squat every week) – 4 x 4, 5, 6, 7 (RPT)
  • Bulgairan split squat – 3 x 10, 8, 6 (SPT) /// reps are per leg (e.g. 10 reps per leg)
  • Leg extensions – 3 x 10
  • Calf raise – 5 x 10-15
  • Dumbbell swing – 3 x 10-12
  • HIIT Sprints: 3-5 total sprints (30 seconds sprint, 90 seconds rest. Repeat 3-5 times)

Workout C

  • DB shoulder press – 3 x 6, 8, 10 (RPT)
  • High pull – 3 x 6, 8, 10 (RPT)
  • Barbell row – 3 x 10, 8, 6 (SPT)
  • Lat pull down – 3 x 10, 8, 6 (SPT)
  • Hammer curls – 4 x 8-10 (per arm)
  • Reverse curls – 3 x 10-15 (per arm)
  • Hanging leg raises – 3×12

Workout notes:

Standard pyramid training (SPT) = The first set set is your lightest set. On the second set increase the weight by 10% and 1-2 less reps. On the third set increase the weight by 10% again and do 1-2 less reps, and so on… For example if something above says “3 x 10, 8, 6” this means you are doing 3 sets, the first set is 10 reps, on the second set lower the weight by 10% and do 6 reps, on the third set lower  the weight by 10% again and do 6 reps.

Reverse pyramid training (RPT) = The opposite of the standard pyramid training above. The first set is your heaviest set. On the second set, lower the weight by 10% and do 1-2 more reps. On the third set lower the weight by 10% again and do 1-2 more reps, and so on…

For exercises without a SPT or RPT symbol, simply do the same weight for the specified reps.

DB = dumbbell

HIIT = high intensity interval training

Dieting for ripped abs like Ryan Reynolds: How to eat burgers & doughnuts and still drop fat like crazy

Ryan Reynolds diet plan

Everyone like burgers and doughnuts.

But those are evil foods that cause you to gain weight, right?

Well most mainstream nutritionists and Hollywood trainers would have you believe that but that couldn’t be further from the truth.

When it comes to dieting for a Hollywood physique, yes, you need to eat “healthy” foods 80% of the time meaning you do need to eat more healthy foods like lean meats, fruits and veggies.

But once you’ve consumed a good amount of protein and hit your nutritional goals for the day, you can splurge a bit and have doughnut or whatever your favorite treat. The secret here is to simply not overdo it and to stay within your given calories.

How do you calculate your calories?

Here’s a formula for both losing fat and building muscle.

Daily calorie intake for fat loss: 10-12 times your BW ( in pounds)

Daily calorie intake for muscle building: 16-18 times your BW (in pounds)

After calculating your calories for either fat loss or muscle building, make sure you hit the following macro nutrient goals as well:

Protein: At least 0.7 grams of protein per pound of bodyweight

Fat: 20-25% of total calorie intake

Carbs: Fill in the rest of your daily calorie intake with carbs after fulfilling the requirements above.

By focusing on hitting a specific calorie/macronutrient goal every day instead of eating a certain group of foods, you’re a given a lot more freedom in the way you choose what foods you eat. And let me tell you, that beats the hell out eating chicken and brown rice every day.

The program I recommend if you’re serious about getting a body like Ryan Reynolds

If you’re truly serious about getting a body like Ryan Reynolds, I recommend checking out Superhero X12, a complete step by step program which has everything you need to build a body like Reynolds.

Click here to learn about the step by step program to get a “Ryan Reynolds physique.”

It’s the program I wish I had when I had when I started working out and it’s perfect for getting a lean and aesthetic Hollywood body.

If you have any questions about the Ryan Reynolds workout above, leave a comment below and I’ll answer them ASAP.

64 Comments - Leave Your Thoughts

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  1. Hi again keith can i in worckout A add dumbell fly on flat banch. And in worckout C can you change the highpull with another worcout.

  2. Hi Keith,
    Thank you so much for the guide! I broke down what I had to eat daily to fulfill the protein portion of my diet and was left with 448 calories of fats…do you have any examples of what types of food I should eat for the fat portion? Also I am also left with 1300 calories of carbs and does that mean I can eat whatever carbs I choose as long as I fulfill 1300 calories?

    1. Any oil (I like olive oil and coconut oil), nuts, avocado are all good.

      Yes, but u shouldn’t eat nothing but gummy bears to hit your carbs. Stick with more whole sources like rice, potatoes, pasta, and throw in some “junk” foods like candy if you want but don’t make it the majority if your diet.

    1. Simple way would be when the first set of the SPT set becomes easy, or when you can do 2 more reps on the first set of the SPT set then increase the weight by the lowest possible increment.

  3. Lots of good info on your site. This might be a tough question, but I had knee surgery (microfracture) and have strained ligaments in my other knee I have to strengthen. Can I substitute something else for squats and deadlifts? I am also advised against running so can I do an elliptical/bicycle instead? Thanks for your help!

  4. Hey man, I’ve been trying to loose wait. I have too. It seems like don’t know how. I have a crazy schedule. I’m a truck driver, and I own my own truck. Do you have any ideas I can use? Thanks. Help!!!

    1. You can follow the routine on this page. As for your schedule, that’s on you. If you can’t carve out at least 3 hours per week (which isn’t asking much) then not sure how i can help.

  5. Hey Keith as a guy who’s in ok shape 6’1 and 175 pounds. I was wondering if this is good for a summer workout grind that would gets results or if this is more of a long term guide?

  6. Starting out, would you suggest doing lower weight and doing all 3 sets, or doing fewer sets at a more difficult weight?

  7. Thanks Keith for such a nice info.

    I’m little confused about SPT and RPT like in SPT you had mentioned first to increase the weight by 10% and 1-2 less reps. But u had also mentioned as an e.g

    “if something above says “3 x 10, 8, 6” this means you are doing 3 sets, the first set is 10 reps, on the second set lower the weight by 10% and do 6 reps, on the third set lower the weight by 10% again and do 6 reps”.

    Here you are saying to lower the weight by 10%. Is it a typo error or m i getting it wrong?

    Please can you explain me this one more time both SPT and RTP?

    Also is this workout routing only for 3 days?


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