Ryan Reynolds Workout


Ever wondered how Ryan Reynolds transformed his lean body into a ripped masterpiece for his roles in Blade Trinity, X-Men Origins:Wolverine and the upcoming Green Lantern movie? Well, we will uncover the Ryan Reynolds workout program and diet so that you can be a lean, mean and green fighting machine just like him.


The Workout

Ryan Reynolds, “My trainer was a guy named Darren Chapman. He’s one of the most inspiring individuals I’ve ever met. A member of the UK’s Olympic bobsled team, he’s as adept at the nutritional training as he is the physical training. Also, a great guy that doesn’t mind me calling him every swear word ever heard in any language. He showed me how important the process of visualization is. Visualizing the transformation I had to make, I believe was key to making it happen. With this information, I began training as though preparing for the olympics…”

Workouts were about 2-3 hours

  1. Generally starting off with around 500 – 1000 sit-ups.
  2. Then heavy weights for bulk.
  3. I’m a pretty scrawny guy so we cut cardio entirely and just focused on bulking up.
  4. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week.
  5. After the first week I was longing for the sweet release of death, but soon enough got really into it.
  6. I’d work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in.
  7. Don’t know what I was benching. I remember it wasn’t anything to brag about.
  8. If you hate your workout, you’re not going to do it


  1. Lower abs are the hardest muscle to develop.
  2. Most males store their fat in the lower abdomen.
  3. The trainer had me using one of those exercise balls between my legs, lifting up and down, using my arms to anchor myself.
  4. I’d also put a 15 pound dumb-bell between my feet, and do leg raises while lying on the ground, also, any library will have an exercise book filled with illustrations of ab workouts.

The Diet

Ryan Reynolds, “I ate something pretty much every 2-3 hours, never ‘stuffing’ myself, but never letting myself get hungry. Tons of water throughout the day”


  1. 1/2 cup egg whites and 2 eggs.
  2. Oatmeal – no sugar,
  3. A protein bar 2-3 hours later. (the best oatmeal is this stuff called McCann’s Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. add apple sauce and cinnamon to improve the taste.)


  1. Chicken and veggies/brown rice.
  2. A protein bar 2-3 hours later.


  1. Fish or chicken with salad and vegetables.
  2. Balsamic vinegar for dressing.
  3. Couple more Optimum Whey Protein Shakes throughout the night and right before bed.

Typical Diet:

  1. Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce
  2. Midmorning snack: protein bar
  3. Lunch: albacore tuna wrap or chicken and salad
  4. Mid-afternoon snack: protein shake (whey and water), protein bar, or apple and almonds
  5. Dinner: broiled fish or chicken, brown rice, vegetables, and salad
  6. Evening Snack: protein shake

While eating a protein/carb mix every 2 hours all day, I’d wind up having about 8 – 10 “tiny” meals instead of 3 big meals over the course of a day. No carbs at night, but plenty during the day. This kind of diet kept my blood sugar even and gave me the requisite energy needed for the physicality of the role.

The Supplements

Ryan Reynolds, “I gained a lot more muscle mass when I went on creatine,” says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.”

The main thing I learned

  1. How important food is.
  2. Transforming your body quickly is a genetic ability, but can also be traumatic.
  3. Eating properly is 80% of the equation.
  4. Most people think it’s the other way around.

I also learned that

  1. 80% of building muscle is diet.
  2. We got the food down to a science, making sure I was getting enough calories to gain mass, but not fat.
  3. A lot of oatmeal, eggs, protein bars for snacks, chicken, fish or steak for dinner.
  4. I ate a lot of small meals all day long.
  5. Lots of protein, but plenty of carbs, too.
  6. I really don’t believe in that no-carb stuff.
  7. It’s probably not good for you and it makes you pretty cranky.