Prior to taking on the role of Hannibal King in the movie “Blade: Trinity,” Ryan Reynolds had made a name for himself in comedy films. But appearing in an action film was different from making other people laugh, so he followed a Ryan Reynolds workout to bulk up and improve his physique for the role.
Reynolds is the first to admit that he led an unhealthy lifestyle before he trained for the said action flick. But after training he eventually embraced a more active lifestyle, even participating in the New York City marathon and climbing the Machu Pichu.
Eight years after first embarking on an intensive training program, Reynolds had to level up his training as he was tapped to play the superhero The Green Lantern in a movie released in 2012.
In preparation for that role, Reynolds hooked up with celebrity trainer Bobby Strom, who had also trained Reynolds’ wife Blake Lively. Strom designed a program that would improve the power and speed of Reynolds as he was to play the role of a superhero known for his strength and agility.
This is how the program went:
Below is Ryan Reynolds workout routine:
| Workout Options | Repetition |
|---|---|
Core and Lower Body Training |
|
| Ab Circuit | 60-80 |
| Decline Bench Situps | 60-80 |
| Hanging Leg Lifts | 60-80 |
| Upper Body Crunches | 60-80 |
| Wood Choppers | 60-80 |
| Elliptical Machine (15 mins) | 1 |
| Speed Lunches | 25 |
| Reverse Sunges | 25 |
| Jump Squats, | 25 |
| Jump Split Squats Alternating Each Leg | 25 |
| Calf Raises | 25 |
Core and Chest |
|
| Swiss Ball Crunches | 60-80 |
| Decline Body Bar Twists | 60-80 |
| Inchwroms | 60-80 |
| Dumbbell Lateral Flexion-Extension. | 60-80 |
| Push-Up with Burpees | 60-80 |
| Dumbbell Bench Press | 60-80 |
| Dumbbell Incline Press | 60-80 |
| Dumbbell Chest Fly using a Stability Ball | 60-80 |
Core and Arms |
|
| One-Minute Plank | 45-60 |
| Oblique Crunches | 45-60 |
| Reverse Crunches | 45-60 |
| Dumbbell Lateral flexion/extension | 45-60 |
| Dumbbell Squat and Press | 36-60 |
| Seated Shoulder Press | 36-60 |
| Bicep Curls Into Overhead Press | 36-60 |
| Lateral Dumbbell Raises and Close Grip Preacher Curls | 36-60 |
| Dumbbell Tricep Extension | 36-60 |
| Bar Dips | 36-60 |
Core and Back |
|
| Weighted Decline Bench Situp | 45-60 |
| Hanging Leg Lifts | 45-60 |
| Upper Body Crunches | 45-60 |
| Wood Choppers | 45-60 |
| Pull-Ups | 36-48 |
| Reverse Pull-Ups | 36-48 |
| Cable Lateral Pulldowns and Back Extensions | 36-48 |
| Rowing Machine (15 mins) | 1 |
Core and Lower Body |
|
| Decline Bench Situps | 60-80 |
| Hanging Leg Lifts | 60-80 |
| Upper Body Crunches | 60-80 |
| Oblique Twists | 60-80 |
| Lower Body Circuit | 75-100 |
| Elliptical Machine (15 mins) | 1 |
| Speed Lunges | 50 |
| Reverse Lunges | 25 |
| Jump Squats | 25 |
| Jump Split Squats | 50 |
| Calf Raises | 25 |
Core and Chest |
|
| Push-Ups with Burpees | 20-30 |
| T-Push-Up | 20-30 |
| Dumbbell Bench Press | 20-30 |
| Dumbbell Incline Press | 20-30 |
| Dumbbell Chest Flye | 20-30 |
Monday: Core and Lower Body Training
Mondays for Reynolds meant working out the core muscles, followed by a lower body circuit. After warming up, he would start with an ab circuit consisting of weighted decline bench situps, hanging leg lifts, upper body crunches, and wood choppers. Each exercise consisted of three to four sets, with 15 to 20 repetitions for each set. In performing the weighted bench sit-ups, Ryan utilized a 20 pound weight.
Once he’s done with the ab circuit, Reynolds would proceed to a lower body circuit. He would start with a warm up of 15 minutes on the elliptical machine, then followed by 25 speed lunches. He also performs 25 reverse lunges, 25 jump squats, 25 jump split squats alternating each leg, and 25 calf raises. In the lower body circuit, Reynolds had to complete three to four sets.
Tuesday: Core and Chest
For Tuesday, the focus would be on the core and chest. He starts with an ab circuit consisting of three to four sets, with 15 to 20 reps for each set. The ab circuit consists of Swiss ball crunches, decline body bar twists, inchwroms, and dumbbell lateral flexion-extension.
The chest is then worked out with a chest circuit consisting of three to four sets. The circuit includes exercises like push-up with burpees, dumbbell bench press, dumbbell incline press, and dumbbell chest fly using a stability ball.
Wednesday: Core and Arms
The workout routine for the middle of the week would zero in on Reynolds’ core and arms. He begins with an ab circuit consisting of three sets of 15 to 20 repetitions. It starts with a one-minute plank, before he does oblique crunches, reverse crunches, and dumbbell lateral flexion/extension.
The arms circuit includes seven exercises, with three to four sets of 12 to 15 repetitions. After a warm up of three sets of kettlebell swings, Reynolds has to do the dumbbell squat and press followed by seated shoulder press. He follows it up with the bicep curls into overhead press, then lateral dumbbell raises and close grip preacher curls. He ends the arms circuit with the dumbbell tricep extension and bar dips.
Thursday: Core and Back
Like in the previous training days, Reynolds begins his workout with an ab circuit of three to four sets, with 15 to 20 reps for each set. In this ab circuit, Reynolds uses a 20 pound weight for a weighted decline bench situp. He then does three to four sets of hanging leg lifts, upper body crunches, and wood choppers.
For the back circuit, Reynolds has to do exercises like pull-ups, reverse pull-ups, cable lateral pulldowns and back extensions of three to four sets and 10 to 12 repetitions. Prior to that, he starts by spending 15 minutes on the rowing machine.
Friday: Core and Lower Body
Reynolds spends 20 minutes on an ab circuit consisting of three to four sets with 15 to 20 reps for every set. In this circuit, he has to do weighted decline bench situps, hanging leg lifts, upper body crunches, and oblique twists.
After the ab circuit, Reynolds would do a lower body circuit of three to four sets and with 25 reps for each set. He begins by warming up on an elliptical machine for 15 minutes. He then executes 25 speed lunges, 25 reverse lunges alternating each leg, and 25 jump squats. He ends the circuit with 25 jump split squats alternating each leg and 25 calf raises.
Saturday: Core and Chest
The workout routine for Saturday begins with the typical ab circuit, this time modified by including 30 seconds of inchworms and dumbbell lateral flexion and extension. After the ab circuit is done, he proceeds with the final chest circuit of the week. It consists of push-ups with burpees, t-push-ups, dumbbell bench press, dumbbell incline press, and dumbbell chest flye.
The Ryan Reynolds workout would halt on Sunday as this is his rest day.