Ryan Reynolds 12 Year Prep for Deadpool

By: Pearl Maalouf BS, FMSC, CPT, CF-L1

Ryan Reynolds has been training for for twelve years, dating back to Blade: Trinity. Before Blade: Trinity Reynolds didn’t care too much about his health or his body shape but once he was cast for that role he got serious. He trained with Bobby Strom and after three months, six-day-a week workouts, and a 3,200-calorie daily diet, Reynolds gained 25 pounds of muscle. He then had a year long preparation for his role in The Green Lantern.

Reynolds commitment to fitness and health even resulted in him running the New York City marathon (at a time of 3 hours, 50 minutes)! He incorporates stability and core work like plyometrics, TRX suspension training, BOSU, bands, kickboxing, and yoga. Reynolds trained specifically for Deadpool for about 6 months prior to filming. He trusted Don Saladino, owner of Drive 495, to get fit for the role, putting on seven pounds of lean muscle. Saladino shared a sample workout with Mens Journal which I’m including below. Check it out here.

Warm-Up
Perform this routine before every strength session.

Foam Rolling: Hit tight muscles for 5 minutes. “I like rolling out some of the hotspots and I like that it’s going to get fresh oxygen into the muscle and loosen up whatever is tight,” says Saladino.

Movement Prep: Two circuits of 10 glute bridges, 30 seconds cats and dogs, 10 reach backs, 10 toe touches, 10 bear crawls.

Muscle Activation: Three circuits of 10 reps of bounding, overhead shovel throws, and Turkish get-ups.

Weekly Strength Plan
Day 1: Legs
Squats: 4 sets of 7 reps (take as much rest as needed)
Stationary Lunges: 4 sets of 10 reps (one minute rest)
One Legged RDL: 4 sets of 10 reps (one minute rest)
One Legged Leg Press: 4 sets of 8 reps (one minute rest)

Day 2: Shoulders
Dumbbell Press: 4 sets of 10 reps (90 seconds rest)
Side Raise: 4 sets of 10 reps (one minute rest)
Rear Delt Raise: 4 sets of 10 reps (one minute rest)
Front Raise: 4 sets of 10 reps (one minute rest)

Day 3: Off

Day 4: Back
Sumo Deadlifts: 7 sets of 4 reps (as much rest as needed)
Pull-Ups: 4 sets of 6 reps (as much rest as needed)
One Arm Row: 5 sets of 10 (one minute rest)
Machine Row: 4 sets of 10 reps (one minute rest)

Day 5: Chest
Bench Press: 7 sets of 4 reps (as much rest as needed)
Incline Press: 4 sets of 6 reps (as much rest as needed)
Dumbbell Flies: 4 sets of 10 reps (one minute rest)
Dumbbell Pullovers: 4 sets of 15 reps (one minute rest)

Day 6: Arms
Nosebreakers: 4 sets of 8 reps (one minute rest)
Tricep Dips: 4 sets of 10 reps (one minute rest)
Rope Pushdowns: 4 sets of 12 rep (one minute rest)
Sissy Bar Preacher Curls: 6 sets of 6 reps (one minute rest)
45° Dumbbell Curls: 3 sets of 10 reps (one minute rest)
Hammer Curls: 3 sets of 10 reps (one minute rest)

Day 7: Off

Source

Pearl Maalouf
Pearl Maalouf

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