Ryan Reynolds Workout Plan

4 Weeks / 5 Days per Week / Expert

16 ratings

Workout Summary

The goal of the Ryan Reynolds workout plan is to build strength and mass while getting that ripped, tight muscle look, typical in any celebrity workout routine. This full-body workout routine will help build your chest, back, shoulders, arms, abs, and legs, just as Reynolds does when preparin... more

The goal of the Ryan Reynolds workout plan is to build strength and mass while getting that ripped, tight muscle look, typical in any celebrity workout routine.

This full-body workout routine will help build your chest, back, shoulders, arms, abs, and legs, just as Reynolds does when preparing for films.

Burn, build, chisel

The Ryan Reynolds workout is a popular type of celebrity workout plan. It's known for building muscle mass and then transforming that into tight, ripped muscles---not the puffed-out muscles in a bodybuilder physique.

This ripped 'Hollywood look' is similar to the results you can get from the Hugh Jackman workout or the Will Smith workout plan . Similarly, the Scarlett Johansson workout plan produces a 'Hollywood look' for women.

Look like a stunt double!

Because the lower abs are harder to develop, this Ryan Reynolds routine includes intense upper and lower ab workout sessions to help give you a chiseled set of abs, common in those action-packed Ryan Reynolds movies.

The 300 workout and the Daniel Craig workout routine also include substantial amounts of ab exercises.

This Ryan Reynolds workout routine is broken up into five days a week. A large part of the workout, as previously mentioned, is core abdominal exercises. Abdominal exercises are implemented every other day to give your muscles time to recover and also to get a ripped, rock hard stomach.

The rest of the workout is broken up into single body parts (paired together for some of the workouts). This five day Ryan Reynolds regimen is tough without supersets, so the fact that this plan incorporates a lot of supersets, means this workout is not for the faint of heart.

What you eat matters

The right diet plan can help build muscle mass and shed body fat. To prepare for his role in Blade Trinity, Reynolds was eating 8-10 small meals daily, including protein shakes, chicken, fish, and vegetables.

Add supplements to your diet

Ryan Reynolds also followed a creatine routine as part of his daily supplements. A good creatine plan can stimulate muscle growth, a helpful tool for Ryan Reynolds given that he naturally has a leaner physique.

Any celebrity workout routine (like the Brad Pitt workout) is a good choice if you're looking to build lean, ripped muscles without packing on the bulkiness common in body building workouts. The Ryan Reynolds workout is perfect if you need to build muscle mass along with getting ripped.

Ryan Reynolds Workout Plan

4 Weeks / 5 Days per Week / Expert

16 ratings
Ryan Reynolds Workout Plan

Ryan Reynolds Workout Plan

4 Weeks / 5 Days per Week / Expert

16 ratings

Workout Summary

The goal of the Ryan Reynolds workout plan is to build strength and mass while getting that ripped, tight muscle look, typical in any celebrity workout routine. This full-body workout routine will help build your chest, back, shoulders, arms, abs, and legs, just as Reynolds does when preparin... more

The goal of the Ryan Reynolds workout plan is to build strength and mass while getting that ripped, tight muscle look, typical in any celebrity workout routine.

This full-body workout routine will help build your chest, back, shoulders, arms, abs, and legs, just as Reynolds does when preparing for films.

Burn, build, chisel

The Ryan Reynolds workout is a popular type of celebrity workout plan. It's known for building muscle mass and then transforming that into tight, ripped muscles---not the puffed-out muscles in a bodybuilder physique.

This ripped 'Hollywood look' is similar to the results you can get from the Hugh Jackman workout or the Will Smith workout plan . Similarly, the Scarlett Johansson workout plan produces a 'Hollywood look' for women.

Look like a stunt double!

Because the lower abs are harder to develop, this Ryan Reynolds routine includes intense upper and lower ab workout sessions to help give you a chiseled set of abs, common in those action-packed Ryan Reynolds movies.

The 300 workout and the Daniel Craig workout routine also include substantial amounts of ab exercises.

This Ryan Reynolds workout routine is broken up into five days a week. A large part of the workout, as previously mentioned, is core abdominal exercises. Abdominal exercises are implemented every other day to give your muscles time to recover and also to get a ripped, rock hard stomach.

The rest of the workout is broken up into single body parts (paired together for some of the workouts). This five day Ryan Reynolds regimen is tough without supersets, so the fact that this plan incorporates a lot of supersets, means this workout is not for the faint of heart.

What you eat matters

The right diet plan can help build muscle mass and shed body fat. To prepare for his role in Blade Trinity, Reynolds was eating 8-10 small meals daily, including protein shakes, chicken, fish, and vegetables.

Add supplements to your diet

Ryan Reynolds also followed a creatine routine as part of his daily supplements. A good creatine plan can stimulate muscle growth, a helpful tool for Ryan Reynolds given that he naturally has a leaner physique.

Any celebrity workout routine (like the Brad Pitt workout) is a good choice if you're looking to build lean, ripped muscles without packing on the bulkiness common in body building workouts. The Ryan Reynolds workout is perfect if you need to build muscle mass along with getting ripped.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Incline Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 02:00 rest
3 -- --:--:-- 15 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 02:00 rest
3 -- --:--:-- 15 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 02:00 rest
3 -- --:--:-- 15 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 02:00 rest
3 -- --:--:-- 12 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 02:00 rest
3 -- --:--:-- 15 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 50 reps, 00:30 rest
3 -- --:--:-- 50 -- 00:30
Default
Abs / Intermediate
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Ryan Reynolds Workout Tip: “I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry.”.... As well as drinking plenty of water throughout the day. Reynolds also never ate carbs after 8:00pm, only protein.

Be sure to stretch for 5-10 minutes immediately after your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Hip flexors secondary Lower back secondary Calves secondary Glutes secondary Lats primary Chest primary Abs primary Biceps primary Shoulders primary Triceps primary Quads primary Hamstrings primary Traps primary Middle back primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Incline Bench
Show All

1,345 people started this plan

14 Reviews

  • Thumb
    Pete the Nijia
    almost 4 years ago
    #

  • Thumb
    Wade
    almost 4 years ago
    #

  • Thumb
    over 3 years ago
    #

  • kylejr
    over 3 years ago
    #

    I'm gonna be starting this next week cant wait

  • kylejr
    over 3 years ago
    #

    just started this to day and its a killer

  • TROPHEE
    over 3 years ago
    #

    STARTING TODAY!!

  • LAWDAWG
    over 3 years ago
    #

    I just finished my first week of this work and it was tough. I'm sure Ryan Reynolds included cardio so when is cardio done durning this wk out????

  • svodeni
    over 3 years ago
    #

    finished 1 month...starting another month of this program. It's a really good workout and gets you into shape quick! I've had great results with it!

  • Wes_Vicious
    over 3 years ago
    #

    Day one done! :-D

  • kepo
    over 3 years ago
    #

    great first day cant wait for tomorrow

  • JohnL
    over 3 years ago
    #

    This is a great workout! I love the fact that a lot of the exercises are done using your own body weight. Thumbs up from me Dave.

  • Moose.Knuckles
    about 3 years ago
    #

    Abs should always be last group to get done on any workout.

  • zach7
    about 3 years ago
    #

  • hunterlock
    about 3 years ago
    #

    Just started today holy crap intense!!! I'm determined to finish this program after looking at ryan reynolds body, my girlfriend and i both want the results! He must be one dedicated bloke.

Ryan Reynolds Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Incline Bench
Show All

1,345 people started this plan