Ryan Reynolds Workout For Blade To Get Lean! 

September 29, 2020

By Troy Adashun


Ryan Reynolds workout while preparing for the movie Blade got him super lean with ripped six pack abs.

If you are looking to copy the Ryan Reynolds Blade Workout so you can get shredded too, you are in the right spot! Below you will find a video breakdown of every exercise from his routine complete with sets & reps!

Ryan Reynolds has built himself one of the best bodies in Hollywood thanks to the combination of his broad shoulders and ripped abs. If you are looking to get shredded, keep on reading as it’s really quite simple once you have a strategy!

You may not be a ripped movie star but you will soon understand exactly how to eat and train like one. 

The thing that is really impressive about Ryan Reynolds physique in the movie is that he is naturally skinny – but gave us the illusion that he was photoshopped and has a ton of muscle on his frame.

Despite being a movie star and having millions of dollars and the best trainers at his disposal, it’s actually quite easy to get a body like Ryan Reynolds with the right approach to your workouts and diet plan.

Ryan Reynolds workout plan for the movie Amityville Horror allowed him to pack on 20 pounds of muscle mass with a hardcore regimen of weights, ab routines, cardio, a clean diet, and smart supplementation.

This article is going to break down the exact blueprint and show you the Ryan Reynolds workout & diet plan so you can reverse engineer it and get ripped as well!

The first thing that we need to unveil are the hardcore workouts Ryan Reynolds does for the three months leading up to a movie role. Let’s check it out!

Ryan Reynolds Workout Routine To Build muscle fast and stay lean

Anytime I want to get really lean leading up to a vacation or at any point of the year, the 2 main things I do is increase my workout intensity & add in more HIIT. This is exactly what thousands of people on the SuperHuman Ripped program do to speed up fat loss and get shredded on fast forward!

Ryan Reynolds would train 6 times per week for about 2 hours per day to pack on 20 lbs of muscle mass and shed a few percentage points of body fat for his coveted role in Blade Trinity.

What's crazy about this is that you don't need to train 2 hours per day to get ripped. Just ask the thousands of people on the Superhuman Ripped programs who get shredded in 12 weeks or less and workout for less than 2 hours a week!

This workout routine according to his trainer was a combination of weighted ab workouts, hardcore fitness model training to sculpt each muscle in his body, and intense cardio regimen’s designed to manipulate his fat burning capabilities. 

Here are the core elements of the Ryan Reynolds Blade Trinity Workout Routine:

  • Monday: Weighted Abdominal Work, Chest
  • Tuesday: Bodyweight Ab routine, triceps and biceps
  • Wednesday: Cardio in the morning, Shoulders and Traps Workout in Afternoon
  • Thursday: Intense leg Day focusing on fat burning
  • Friday: Abs, Pull Day(Mostly Back)
  • Saturday: Heavy weight Compound Exercise Day

Here is a look at some of these routines:

Ryan Reynolds Workout - Abs and Chest (Monday)

You don't have to have a ton of muscle mass to have visible six pack abs. Ryan Reynolds is no more than 175 lbs. here but his abs and chest look great!

  • Bench press: 4 heavy sets x 6-8 Reps
  • Low Cable Fly: 3 Sets x 10-15 Reps
  • Push-Ups: 4 Sets x 15 Reps
  • Pec Fly Machine: 3 Sets x 12 Reps
  • Hanging leg raises: 4 sets x 10 reps 

Ryan Reynolds workout - Ab Routine, Triceps, and Biceps (Tuesday)

  • Skull crush x 4 Sets x 10 reps
  • Db Overhead Triceps extension x 4 Sets x 10 reps
  • Bicep Rope Curls x 3 sets x 10 reps
  • barbell curls x 3 sets x 10 reps
  • Tricep Pressdown x 3 sets x 10 reps
  • Diamond Pushups x 4 sets x 10 reps
  • Bicycle crunch: 4 sets x 15 reps

Ryan Reynolds workout - Cardio, Shoulders, and Traps (Wednesday)

Ryan Reynolds and I actually have very similar physiques at the age of 26 as we are both taller and have ectomorph traits.

  • Morning routine typically consisted of 30 minutes of cardio on the elliptical or treadmill
  • Barbell overhead press x 4 sets x 10 reps
  • Seated dumbbell shrugs x 3 sets x 10 reps
  • Dumbbell shoulder press x 3 sets x 10 reps
  • Single arm shoulder press on smith machine x 3 sets x 10 reps
  • Cardio: squat jumps: 5 sets x 10 reps 

Ryan Reynolds Workout -Leg Day (Thursday)

Leg day was designed to obliterate body fat and enter pure fat burning mode for the rest of the day. This routine looked something like this:

  • Barbell Squat x 5 Sets X 10 reps
  • Reverse hack squat x 4 Sets x 10 reps
  • Leg Extension Machine x 4 Sets x 10 reps
  • Lying Hamstring Curl machine x 3 sets x 10 reps
  • Db Step Ups x 4 sets x 10 reps
  • Db Walking Lunges x 4 sets x 10 reps

Ryan Reynolds workout - Pull Day x abs (Friday)

This routine started with a 'boxing inspired' ab routine of 4 different exercises with short rest times, then got into the following 'Pull Day'.

  • Barbell Row x 4 sets x 10 reps
  • Underhand grip barbell Row x 3 sets x 10 reps
  • Db 1 arm row x 3 sets x 10 reps
  • Wide grip pull-ups x 3 sets x 10 reps
  • Wide grip lateral pulldowns x 4 sets x 10 reps

Saturday: Heavy Compound Exercises (Saturday)

Saturday was all about lifting those heavy weights! Here is the routine Ryan Reynolds did.

  • Barbell incline bench press x 4 Sets x 8 reps
  • Barbell Deadlift x 3 sets x 8 reps
  • Weighted Pull-Ups x 3 sets x 8 reps
  • Weighted Dips x 3 sets x 8 reps
  • Barbell Squat x 4 Sets x 8 reps

Ryan Reynolds Workout: Rest Day (Sunday)

Ryan Reynolds Diet plan

Don't let these strict celebrity crash diets fool you. The most important rule of fat loss is calories. As long as you eat in a calorie deficit you will lose fat and you can fill those calories with whatever food you like. I eat more donuts than anyone I know yet burn fat fast and have visible abs for most of the year.

Since Ryan Reynolds was training his butt off to pack on muscle and minimize body fat it was crucial that he followed a rigid diet and supplement regimen that would allow him to maximize his hard work in the gym.

We got our hands on the exact meal plan that Ryan Reynolds followed for the three months of training for Blade Trinity.

Here is the exact meal’s and supplements he would take on training days. Ryan would typically workout about 1 hour after breakfast. 

Meal 1: Breakfast/Pre Workout Meal

  • 4 Whole Eggs and ½ Cup liquid egg whites cooked with 1 chopped chicken breast
  • ½ Cup Steel Cut oats with ½ banana and 1 cup fresh berries
  • 2 tbsp fresh almond butter with celery

Meal 2: Post workout shake

This was what Ryan drank about 10 minutes after his workout. Looking for more post workout meal options? Check out our best post workout meals for muscle gain next!

  • 1 Cup almond milk
  • 40 grams whey protein
  • 5 grams creatine
  • 1 banana
  • 1 scoop peanut butter
  • 1/2 cup blueberries

Meal 3: Post Workout Meal

The post workout meal was enjoyed about 45 minutes after the workout:

  • 10 ounces lean grass fed beef
  • 8 ounces sweet potato
  • 1 Large glass of green tea with lemon juice

Meal 4: Late Afternoon Lunch

  • 1 large Turkey Sandwich on whole grain bread, topped with low fat cheese, avocado, and low sugar honey mustard sauce
  • Large handful of raw almonds

Meal 5: Dinner

  • Large piece of Wild caught salmon or Ahi Tuna (approx. 10 ounces)
  • Large side of steamed Veggies with Olive Oil

There you have it! If you want to pack on muscle mass and burn body fat like a movie star it is going to take some dedication and a structured routine.

Luckily for you we have a much simpler system that will allow you to see just as fast of results as Ryan Reynolds, while getting to enjoy the foods you crave daily. 

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