Ryan Reynolds Workout Blade Trinity: Monster Abs

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Ryan Reynolds Wednesday Workout Routine = Abs & Back

The Ryan Reynolds Wednesday Workout Routine = Abs & Back. He starts an ab routine with planks, then goes into a back and biceps routine. Make sure to focus on your lats (not your arms or shoulders) as you do dumbbell rows.

Ab Circuit: 4 sets of 30 reps:

Back 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. For supersets, do both exercises together, then rest 60 seconds.
ExerciseSetsRepsRestNotes
Dumbbell Rows48-1260 secs
Lat pull-downs48-120 secsSuperset #1
Barbell Shrugs48-1260 secsSuperset #1
Lat pull-downs #248-120 secsSuperset #2
Barbell Bicep Curls48-1260 secsSuperset #2
Seated Pulley Rows48-120 secsSuperset #3
Dumbbell Hammer Curls (alternating)48-1260 secsSuperset #3
Preacher Curls (machine)48-1260 secs

Back Video Demonstrations: 4 sets of 8-12 reps:

  1. Dumbbell Rows
  2. Lat pull-downs (Wide Grip)
  3. Barbell Bicep Curls
  4. Lat pull-downs (Narrow Grip)
  5. Preacher Curls (machine)
  6. Seated Pulley Rows
  7. Dumbbell Hammer Curls (alternating)
  8. Barbell Shrugs

ryan reynolds six-pack

The ab work really payed off, to the point where people thought that the Ryan Reynolds workout for Blade Trinity used implants:

RYAN REYNOLDS: It’s ridiculous. “Muscle and Fitness” magazine was interviewing our trainer.

JESSICA BIEL: They wanted to do a story on our training. They said, “Well, we’re really interested in Jessica but we’re just not so sure about Ryan because of the ab implants.”

RYAN REYNOLDS: They thought it was just prosthetics on my stomach!

INTERVIEWER: He’s got like an 18-pack instead of a 6-pack.

RYAN REYNOLDS: It’s true. They didn’t believe it.

JESSICA BIEL: They really thought he had ab implants.

Ryan Reynolds Thursday Workout Routine = Abs & Legs

The Ryan Reynolds’ Thursday Workout Routine works his Abs & Legs. He starts with his Abs circuit, then moves onto a Legs routine. For walking lunges, Ryan Reynolds worked his way up to holding a 45 lb. dumbbell in each hand. Use a weight that is appropriate for you.

Abs Circuit: 5 sets (25 reps of each, excluding Inchworms)

Legs 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 workout blade trinity

ExerciseSetsRepsRest
Seated Leg Presses48-1260 secs
Lying Leg Curls48-1260 secs
Walking Lunges (with 45 lb. Dumbbells)415 each leg60 secs
Stiff-Legged Deadlifts48-1260 secs
Box Jumps42060 secs
Calf raises42060 secs
Triceps Push-downs (Normal Grip)48-1260 secs
Triceps Push-downs (Narrow Grip)48-1260 secs
Lying Tricep Skullcrushers48-1260 secs

Text/Video Demonstrations:

  1. Seated Leg Presses
  2. Lying Leg Curls
  3. Walking Lunges (with 45 lb. Dumbbells)
  4. Stiff-Legged Deadlifts
  5. Box Jumps (3 x20 reps)
  6. Calf raises (3 x20 reps)
  7. Triceps Push-downs (Normal Grip)
  8. Triceps Push-downs (Narrow Grip)
  9. Lying Tricep Skullcrushers

Ryan Reynolds says:

The trainer, before we started the film, wanted me to pack on 10 pounds on me, muscle up. You know you’ve got to be able to lift people over your head when your fighting blood-sucking vampires.

 

Ryan Reynolds Friday Workout Routine = Abs & Chest

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

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

ryan reynolds blade trinity workout kneeling down

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: 3-5 sets of 8-12 reps

  • Training for Muscle Growth & Conditioning: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets. For supersets, do both exercises together, then rest.
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 needed the chest and arm strength to carry the weapons he lugged around on-set, as he says:

We also had a beefeater – we called it. This big, huge Dirty Harry-kind of gun. That was on my side. Do you remember that old show “Sledgehammer?” It felt like that. I slept with it. I talked to it. [I kept] it under my pillow

Jessica admits that the first time at the gun range Ryan Reynolds had trouble holding the vampire weapon:

He was like struggling hard, groaning throwing it over and shooting, and it would just shake that whole place.

Sometimes, he was without such heavy weapons in the movie. Here’s the “Ryan Reynolds fight vs. Triple H” scene from Blade Trinity:

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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?

  9. 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.

  10. 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.

  11. 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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