Ryan Reynolds Workout: How Green Lantern Got A Lean Body

By Chris Davis

	Intermediate (2-3 years)
	59 minutes/day \| 7 days/week
	Build Muscle, Fat Loss, Gain Strength, Tone Body
	Weight Plate, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Elliptical, Steps, Exercise Ball, 2 x Dumbbell, Treadmill, Flat Bench, Incline Bench, 1 x Kettlebell, Barbell, Preacher Curl Bench, 1 x Dumbbell, Dips (Parallel) Bar, Rowing Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Ryan Reynolds Workout shows how he got a lean body for Green Lantern. He used a lot of body weight and circuit training exercises. The Ryan Reynolds workout involves working out 7 days a week, for 90 minutes each session. He always starts with a core circuit, then focuses on a specific body part.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Day 1 - Core and Lower Body

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Ryan Reynolds’ Monday workout routine starts with core/abs, and then a lower body circuit. Reynolds starts all of his workouts with 20 minutes of ab workouts. He learned to always focus on the body part you want to change the most. Ryan Reynolds also knows that, if you really want to define them, abs need a lot of work done on a daily basis. The core is a large group of small muscles. The smaller the muscle, the more often you want to work it.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Weighted Decline Situp	3-4 rounds	15-20 reps	0s
1B.Hanging Leg Raise	3-4 rounds	15-20 reps	0s
1C.Crunches	3-4 rounds	15-20 reps	0s
1D.Wood Chop with Rope Attachment	3-4 rounds	15-20 reps	60s
2.Elliptical Trainer See Exercise Notes	1 set	15 min	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Bodyweight Lunge	3-4 rounds	25 reps	0s
3B.Bodyweight Reverse Lunge See Exercise Notes	3-4 rounds	25 reps	0s
3C.Bodyweight Jump Squat	3-4 rounds	25 reps	0s
3D.Split Jump See Exercise Notes	3-4 rounds	25 reps	0s
3E.Standing Calf Raises	3-4 rounds	25 reps	60s

Day 2 - Core and Chest

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Ryan Reynolds’ Tuesday workout routine starts with core/abs, and then a chest circuit.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Crunch (on stability ball, arms crossed)	3-4 rounds	15-20 reps	0s
1B.Twisting Crunch (on stability ball)	3-4 rounds	15-20 reps	0s
1C.Inchworm See Exercise Notes	3-4 rounds	30s	0s
1D.Dumbbell Side Bend	3-4 rounds	15-20 reps	60s
Circuit #2 - 15 rounds Rest 0s between rounds
2A.Sprint	15 rounds	20s	0s
2B.Jogging-Treadmill	15 rounds	40s	0s
3.Burpee With Pushup	3-4 sets	25 reps	60s
4.T-Push Up	3-4 sets	25 reps	60s
5.Dumbbell Bench Press	3-4 sets	8-12 reps	60s
6.Incline Dumbbell Press	3-4 sets	8-12 reps	60s
7.Swiss Ball Dumbbell Flye	3-4 sets	8-12 reps	60s

Day 3 - Wednesday

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Ryan Reynolds’ Wednesday workout routine starts with core/abs. Then he does an arms workout.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Plank	3-4 rounds	60s	0s
1B.Oblique Crunches (Feet on Bench)	3-4 rounds	15-20 reps	0s
1C.Reverse Crunch	3-4 rounds	15-20 reps	0s
1D.Dumbbell Side Bend	3-4 rounds	15-20 reps	60s
2.Kettlebell Swing	3 sets	60s	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Dumbbell Squat To Shoulder Press	3-4 rounds	12-15 reps	0s
3B.Swiss Ball Dumbbell Shoulder Press	3-4 rounds	12-15 reps	0s
3C.Biceps Curl To Shoulder Press	3-4 rounds	12-15 reps	0s
3D.Dumbbell Lateral Raise	3-4 rounds	12-15 reps	0s
3E.Barbell Preacher Curl See Exercise Notes	3-4 rounds	12-15 reps	0s
3F.Seated Dumbbell Overhead Triceps Extension See Exercise Notes	3-4 rounds	12-15 reps	0s
3G.Parallel Bar Dip	3-4 rounds	12-15 reps	60s

Day 4 - Core and Back

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Ryan Reynolds’ Thursday workout starts with core/abs, before doing a back routine.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Weighted Decline Situp	3-4 rounds	15-20 reps	0s
1B.Hanging Leg Raise	3-4 rounds	15-20 reps	0s
1C.Crunches	3-4 rounds	15-20 reps	0s
1D.Wood Chop with Rope Attachment	3-4 rounds	15-20 reps	60s
2.Rowing, Stationary	1 set	15 min	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Pull-up	3-4 rounds	10-12 reps	0s
3B.Scapular Pull-Up	3-4 rounds	10-12 reps	0s
3C.Lat Pulldown	3-4 rounds	10-12 reps	0s
3D.Back Extension (on stability ball, arms up)	3-4 rounds	10-12 reps	60s

Day 5 - Core and Lower Body

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Ryan Reynolds starts all his workouts with 20 minutes of ab workouts. Ryan Reynolds’ Friday workout routine starts with this, then he does a lower body routine.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Weighted Decline Situp	3-4 rounds	15-20 reps	0s
1B.Hanging Leg Raise	3-4 rounds	15-20 reps	0s
1C.Crunches	3-4 rounds	15-20 reps	0s
1D.Wood Chop with Rope Attachment	3-4 rounds	15-20 reps	60s
2.Elliptical Trainer	1 set	15 min	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Bodyweight Lunge	3-4 rounds	25 reps	0s
3B.Bodyweight Reverse Lunge	3-4 rounds	25 reps	0s
3C.Bodyweight Jump Squat	3-4 rounds	25 reps	0s
3D.Split Jump	3-4 rounds	25 reps	0s
3E.Standing Calf Raises	3-4 rounds	25 reps	60s

Day 6 - Core and Chest

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Ryan Reynolds’ Saturday workout routine starts with his core circuit. Then, he does his final chest routine for the week.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Crunch (on stability ball, arms crossed)	3-4 rounds	15-20 reps	0s
1B.Twisting Crunch (on stability ball)	3-4 rounds	15-20 reps	0s
1C.Inchworm See Exercise Notes	3-4 rounds	30s	0s
1D.Dumbbell Side Bend	3-4 rounds	15-20 reps	60s
Circuit #2 - 15 rounds Rest 0s between rounds
2A.Sprint	15 rounds	20s	0s
2B.Jogging-Treadmill	15 rounds	40s	0s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Burpee With Pushup	3-4 rounds	25 reps	0s
3B.T-Push Up	3-4 rounds	25 reps	0s
3C.Dumbbell Bench Press	3-4 rounds	8-12 reps	0s
3D.Incline Dumbbell Press	3-4 rounds	8-12 reps	0s
3E.Dumbbell Flyes	3-4 rounds	8-12 reps	60s

Day 7 - Core & Arms

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Plank	3-4 rounds	60s	0s
1B.Oblique Crunches (Feet on Bench)	3-4 rounds	15-20s	0s
1C.Reverse Crunch	3-4 rounds	15-20s	0s
1D.Dumbbell Side Bend	3-4 rounds	15-20s	60s
2.Kettlebell Swing	3 sets	60s	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Dumbbell Squat To Shoulder Press	3-4 rounds	12-15 reps	0s
3B.Seated Dumbbell Shoulder Press	3-4 rounds	12-15 reps	0s
3C.Biceps Curl To Shoulder Press	3-4 rounds	12-15 reps	0s
3D.Dumbbell Lateral Raise	3-4 rounds	12-15 reps	0s
3E.Barbell Preacher Curl	3-4 rounds	12-15 reps	0s
3F.Seated Dumbbell Overhead Triceps Extension See Exercise Notes	3-4 rounds	12-15 reps	0s
3G.Parallel Bar Dip	3-4 rounds	12-15 reps	60s

Date Created: 12/29/2019, UTC

Last Updated: 7/12/2021, UTC

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