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Ryan Reynolds Workout Blade Trinity: Monster Abs

By
Chris Davis
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Ryan Reynolds Ab Workout

The Ryan Reynolds Workout for Blade Trinity involves intense focus on a single body part each day. Ryan Reynolds chiseled his “Monster Abs” by coupling his workout with an abs routine each day. The Ryan Reynolds workout includes working out 6 days a week, for 2 hours each session. The Blade Trinity workout starts with abs, then focuses on a specific body part, along with arms thrown into each routine.

ryan reynolds workout for blade trinity

Ryan Reynolds starred with Jessica Biel (Abigail/Abby) in Blade: Trinity. Ryan Reynolds played the character, Hannibal King. Both actors worked out with the same trainer, Darren Chapman. Ryan Reynolds spent 3 months on a 3200 calorie diet, in order to gain the 25 pounds he needed for the role. Ryan Reynolds says about the Blade: Trinity workout:

Workouts were about 2-3 hours. Generally starting off with around 500 – 1000 sit-ups. Then heavy weights for bulk. I’m a pretty scrawny guy so we cut cardio entirely and just focused on bulking up. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week. After the first week I was longing for the sweet release of death, but soon enough got really into it.

Ryan Reynolds Monday Workout Routine = Abs & Chest

Ryan Reynolds starts all his workouts with a 30 minute (or longer) abs routine. For Blade Trinity, Ryan Reynolds’ Monday workout would then focus on chest and arms.

Ab Circuit: 5 sets of (25 reps of each / 50 for ab crunches)

The abs routine that Ryan Reynolds does is pretty crazy. Work your way up to it. Start by doing only a couple sets, and then wait until your abs are no longer sore. The worst thing you can do is overdo it, and then never want to do abs again.

ryan reynolds blade trinity abs chest workout routine

Ryan Reynolds explains the leg lifts his trainer had him do for Blade Trinity:

Lower abs are the hardest muscle to develop. Most males store their fat in the lower abdomen. The trainer had me using one of those exercise balls between my legs, lifting up and down, using my arms to anchor myself. I’d also put a 15 pound dumb-bell between my feet, and do leg raises while lying on the ground.

Chest Workout: 4 sets of 8-12 reps

  • Training for Muscle Growth: 8-12 reps for 4 sets per exercise. Rest 1 min between sets. For supersets, do both exercises together, then rest for 60 seconds.
ExerciseSetsRepsRest
Barbell Bench Press48-1260 secs
Incline Bench Press48-1260 secs
Decline Bench Press48-1260 secs
Dumbbell Flys48-1260 secs
Weighted Dips48-1260 secs
Barbell Squat48-1260 secs
Double KB Front Squat48-1260 secs
Stiff-Legged Deadlift48-1260 secs
Hamstring Curls48-1260 secs
Leg Extensions48-1260 secs

Ryan Reynolds says that in addition to training arms and abs, he would:

Work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don’t know what I was benching. I remember it wasn’t anything to brag about.

Video Demonstrations of Chest & Arms Exercises:

  1. Barbell Bench Press
  2. Incline Bench Press
  3. Decline Bench Press
  4. Superset with Preacher Curls
  5. Dumbbell Flys
  6. Superset with Bicep Curls
  7. Weighted Dips
  8. Superset with Hammer Curls

Ryan Reynolds says about the Blade Trinity Workout:

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…

 

ryan reynolds workout for blade trinity

Ryan Reynolds Tuesday Workout Routine = Abs & Shoulders

Ryan Reynolds Tuesday Workout Routine involved an Abs & Shoulders workout. Start with abs, then work your way to shoulders. The Shoulder workout will combine the use of dumbbell/barbell/cables.

Ab Circuit: 5 sets (25 reps of each)

Shoulder Workout: 4 sets of 8-12 reps for each exercise

  • Training for Muscle Growth: 8-12 reps for 4 sets per exercise. Rest 1 min between sets.

ryan reynolds shoulder workout blade trinity

ExerciseSetsRepsRest
Seated Overhead Press48-1260 secs
Dumbbell Front Raises48-1260 secs
Dumbbell Side Raises48-1260 secs
Bent-Over Lateral Raises48-1260 secs
Cable Flys48-1260 secs
Dips Until Failure48-1260 secs
Triceps Push-downs (Normal Grip)48-1260 secs
Triceps Push-downs (Narrow Grip)48-1260 secs
Lying Tricep Skullcrushers48-1260 secs
Bar Dips4Failure60 secs

Video Demonstrations of Chest & Arms Exercises:

After joking that he used the “Thighmaster” to bulk his legs, Ryan Reynolds admits:

If you hate your workout, you’re not going to do it. Customize your fitness plan to meet your needs, [y]ou have to. If you’re going to commit to [the entire program], you’re going to have to find some way to make it bearable and enjoyable.

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38 COMMENTS

  1. Thanks Chris you are the best but i have two question how can i divide this workout? because the gym that i going to train doesnt open the saturdays :( and The exercises in circuit back to back or do 4 sets of each exercise and the past to the next?

    • The best way to split would be to either skip the Saturday workout entirely, or incorporate some of those exercises into your Friday workout. Ryan Reynolds really wanted his shoulders popping for Blade Trinity, so he worked them 2x per week.

      For the strength training, do all 4 sets of the same exercise, then move onto the next. The exception is if there is a superset. There, you do two exercises back-to-back. Then, proceed to the next exercise.

      The benefit of strength training this way is building muscle. You’re trying to completely tire out the muscle. If you were to do circuit training, jumping from one set of each exercise to the next, that would be more of a fat burning workout. Circuit training is typically used when you’re doing a full-body routine.

  2. Thanks Chris you are the best but i have two question how can i divide this workout? because the gym that i going to train doesnt open the saturdays :( and The exercises in circuit back to back or do 4 sets of each exercise and the past to the next?

  3. Thanks Chris you are the best but i have two question how can i divide this workout? because the gym that i going to train doesnt open the saturdays :( and The exercises in circuit back to back or do 4 sets of each exercise and the past to the next?

    • The best way to split would be to either skip the Saturday workout entirely, or incorporate some of those exercises into your Friday workout. Ryan Reynolds really wanted his shoulders popping for Blade Trinity, so he worked them 2x per week.

      For the strength training, do all 4 sets of the same exercise, then move onto the next. The exception is if there is a superset. There, you do two exercises back-to-back. Then, proceed to the next exercise.

      The benefit of strength training this way is building muscle. You’re trying to completely tire out the muscle. If you were to do circuit training, jumping from one set of each exercise to the next, that would be more of a fat burning workout. Circuit training is typically used when you’re doing a full-body routine.

    • The best way to split would be to either skip the Saturday workout entirely, or incorporate some of those exercises into your Friday workout. Ryan Reynolds really wanted his shoulders popping for Blade Trinity, so he worked them 2x per week.

      For the strength training, do all 4 sets of the same exercise, then move onto the next. The exception is if there is a superset. There, you do two exercises back-to-back. Then, proceed to the next exercise.

      The benefit of strength training this way is building muscle. You’re trying to completely tire out the muscle. If you were to do circuit training, jumping from one set of each exercise to the next, that would be more of a fat burning workout. Circuit training is typically used when you’re doing a full-body routine.

  4. Hey love all the workouts, very helpful! I know you are busy with all the requests for the workout plans, but I was wondering if you could get a workout plan for Stephen Amell for the tv show Arrow?

  5. Hey love all the workouts, very helpful! I know you are busy with all the requests for the workout plans, but I was wondering if you could get a workout plan for Stephen Amell for the tv show Arrow?

  6. Are u sure this is his workout and if it is I want to gain muscle mass is this workout for me?

  7. Are u sure this is his workout and if it is I want to gain muscle mass is this workout for me?

  8. Are u sure this is his workout and if it is I want to gain muscle mass is this workout for me?

  10. Hey Chris, i’m 14, am 175cm in height and weigh 63 kg, i am in good form (at least i think so) and wanting to build a lean yet muscular body, i am not entirely sure about my body type but i believe i am a Mesomorph (this is primarily based on online tests and quizzes) i was wondering what type of workout and diet you would recommend for me, thanks for the help

    • Try a few different workouts, based on the celebrities you like. The Ryan Reynolds workout is a good one. Especially if you like developing your abs. We are finding that mesomorphic body types, and the rest, aren’t really anything to focus on. Most people are a mix of different body types, so you just got to find a workout/diet that works for you.

      You may also want to look at the Brad Pitt Fight Club workout. I say this because it is a great starter routine. I started working out around your age. Focusing on form is the most important aspect for you right now.

      • Thanks for the help, but i have noticed that the fight club workout does not really involve legs as much as i would like, should i try incorporate some into the workout or should i just go with the standard? (Sorry for posting twice, my internet was quite slow at the time)

        • Yes, Brad Pitt didn’t focus on legs for Fight Club. He wanted to show off his upper body. You’ll have to incorporate something from another workout to add a legs day to Brad Pitt’s workout.

  11. I am a little confused because I am use to pyramiding weights. All the reps are 8-12, so does that mean that if I should keep it the same weight for all the sets and increase when I can do all 12 reps for each set or do I increase the weight on each set?

    • Ryan Reynolds’s goals may be different from yours. For Blade Trinity, he was more concerned with looking cut, than getting bigger. Go ahead and pyramid your sets if your primary goal is to get bigger. Yes, he stuck to the same weight each set.

      If you’re focused on getting cut, then the 8-12 rep range is ideal. Yes, if you can do 12 reps then you should be increasing the weight. Reynolds would aim for a weight that he could do 12 times the first set, then try get get as many as possible (at least 8) each additional set.

  12. Hi Chris!

    I was wondering if you could give me some advice concerning my current program please. Just tell me if it’s good and what you think of it please :). My aim is to gain volume first and then to be ripped, kind of like Ran Reynlods :). Here it is :

    DAY 1: CHEST TRICEPS
    DAY 2: BACK BICEPS
    DAY 3: LEGS CHEST
    DAY 4: SHOULDERS BICEPS TRICEPS

    I do 4 sets of 10 reps for each exercise with 1 minute between each sets (except for the wide chins). My aim is to build muscles and gain volume. I also start each session with some cardio and abs .

    DAY 1 Exercises

    Bench Press
    DB Chess Press
    Cable Flys
    Push Ups
    Dips
    Rope
    Bar Push Down
    O’Head

    DAY 2 Exercises

    Wide Chins + 15 kg
    Wide Chins + 10 kg
    Wide Chins + 5 kg
    Wide Chins (body W)
    Lateral PD
    Shrugs
    Lateral Row machine
    Face Pulls
    Double Sides Biceps
    DB Pull up

    DAY 3 Exercises

    Leg Press
    Stationnary Lunges
    Glute Raise
    Abductor Pull
    Abductor Push
    Incline Bench
    Butterfly Press
    Chest Press

    DAY 4 Exercises

    Shoulder Press
    Lateral Raise
    Rotator Cuff
    Slow Flys
    Rope
    Face Pulls
    Rope
    Double Sides Biceps

    Thanks in advance ;)

    • Hey, looks good. On Wednesday, you might want to start with the chest press, ahead of the incline/butterfly. The idea is you want to hit the compound (larger area) first, then hit the smaller ones.

      Remember, lifting weights won’t change your body by itself. All it does is provide your body with a physiological response to get bigger. Diet is the key. Make sure to have a protein shake before & after each workout. Good Luck!

      • So it’s okay if my Day 3 makes me work both legs and chest?

        Thank you very much for your advices and for your time Chris :)

        • If that works for you, then go for it. Typically, weight lifters will separate chest/legs/back into 3 days. The thinking is those are the top 3 biggest muscle groups. So, you want to have a day for each for optimal gains. If working 2 larger muscle groups works for you, then do it. If you find you’re having trouble with gains, separate chest/legs into different days. Chest and Triceps are often done together. As are back and biceps. But, working 2 muscle groups if fine, especially if you eat enough to help grow those muscles.

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