Ryan Reynolds Workout – Green Lantern
Definitely one of the most ripped celebrities out there, Ryan Reynolds never ceases to amaze his ability to push his workouts to the next level and even if you’re a woman reading this article you’re going to gain a lot of insight into a super advanced workout which is guaranteed to get you totally ripped!
Now you may be thinking that Ryan is one of those people that just naturally has a high metabolism, or that his body is enhanced by computer graphics in the movie Green Lanter, but the thing is that with the right diet plan you too can boost your metabolism and make your body a fat burning engine even on days when you are not working out.
This workout and diet plan is designed to shed fat quite drastically within 8-12 weeks, and since it’s best to change your workout at the 6 week level all you have to do is simply reverse the order of the exercises for weeks 7 and beyond.
Ryan Reynolds Diet Plan
First things, first! In order to get totally ripped like Ryan you are going to have to make the decision now whether you have the determination to take it on, because this diet plan is going to push you to your limits.
It involves a carb cycling strategy with 3 days of low carbohydrate eating followed by one high carb loading day, which is then repeated.
The idea is to limit your carb intake to just about 130 grams on the low carb days, and up to 500 grams on the high carb day. With this strategy you will need to supplement with whey protein in order to minimize muscle loss and obtain your fats from Omega Essential Fatty Acids such as Udo’s Oil (one of the highest rated natural products for fitness athletes in the market).
Let’s take a look at the sample day for the diet…
Low Carb Day
Before Fasted Cardio:
1 cup Green Tea
Meal 1: Post Cardio
50g Oats
6 Egg Whites, 2-3 Whole Eggs
Meal 2:
200g Chicken Breast
1 NOW Ultra Omega-3
Meal 3: Pre Workout
2 scoops Muscle Pharm Battle Fuel
1 serving Vega Sport Pre-Workout Energizer
50g Oats
Meal 4: Post Workout
200g Cod/Salmon/Tuna
200g of Yam
Meal 5:
200g Chicken Breast
1 NOW Ultra Omega-3
Meal 6:
200g Sirloin or Striploin Steak
150g of Broccoli
2 scoops Optimum 100% Casein
High Carb Day
Before Fasted Cardio:
1 cup Green Tea
Meal 1: Post Cardio
150g Oats
6 Egg Whites, 2-3 Whole Eggs
Meal 2:
200g Chicken Breast
100g Brown Rice
1 NOW Ultra Omega-3
Meal 3: Pre Workout
1 NOW Ultra Omega-3
150g Oats
Meal 4: Post Workout
1 serving Scivation Xtend
200g Cod/Salmon/Tuna
400g Yam or Potatoes
Meal 5:
200g Chicken Breast
100g Brown Rice
1 NOW Ultra Omega-3
Meal 6:
200g sirloin or striploin Steak
150g of Broccoli
2 scoops Optimum 100% Casein Protein
Additional Supplements:
For fat burning, NOW Green Tea Extract -4 times a day, Universal Animal Pak
Before cardio or weight training:
Cellucor T7 Extreme: 1 tab increased to 3 tabs after 2 weeks
After Cardio:
Universal Animal Pak
And now for the workout…
Ryan Reynolds Workout – Green Lantern
Start off doing cardio 2 mornings a week before breakfast and gradually increased until you are doing cardio for 30 minutes 4 mornings a week and 15 minutes after weight training sessions. That is pretty crazy on your energy levels, right? This is where your will-power will be challenged to the max!
Day 1: Back
3 sets of 12 reps Chin ups (view image)
3 sets of 10 reps Underhand Lat Pulldown (view image)
4 sets of 6 reps Bent Over Barbell Row (view image)
3 sets of 10 reps Seated Cable Rows (view image)
5 sets of 10 reps Deadlifts (view image)
3 sets of 12 reps Bent Over Dumbbell Raises (view image)
Day 2: Chest & Biceps
4 sets of 10 reps Incline Dumbbell Press (view image)
4 sets of 12 reps Decline or Flat Barbell Press (view image)
3 sets of 15 reps Incline Dumbbell Flyes (view image)
3 sets of 15 reps Cable Crossovers (view image)
3 sets of 15 reps Concentration Curls (view image)
4 sets of 12 reps Barbell Curls (view image)
3 sets of 15 reps One Arm Preacher Curls (view image)
Day 3: Rest
Day 4: Legs
4 sets of 12 reps Leg Extensions (view image)
5 sets of 6 reps Barbell Squats (view image)
4 sets of 12 reps Double or single Leg Press (view image)
3 sets of 15 reps per leg Lunges (view image)
3 sets of 12 reps Leg Curls (view image)
3 sets of 12 reps Stiff Legged Deadlifts (view image)
Day 5: Shoulders/Triceps
4 sets of 10 reps Dumbbell Press (view image)
4 sets of 12 reps Bent Over Dumbbell Raise (view image)
3 sets of 10 reps Side Raises (view image)
2 sets of 12 reps One Arm Cable Raises (view image)
3 sets of 10 reps Barbell Shrugs (once per 2 weeks) (view image)
3 sets of 12 reps Rope Pushdowns (view image)
4 sets of 8 reps Skull Crushers (view image)
3 sets of 12 reps Overhead Extensions (view image)
Day 6: Rest
Day 7: Rest
Have any questions or comments about this workout and diet plan? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Great Workout! I’ve been waiting for a Ryan Reynolds workout forever! I did have a question, however. I know that he is insanely ripped, but from my understanding his incredible transformation first was noticed for the movie Blade Trinity. In there, he was not only ripped, but he also packed a ton of muscle to go along with i (link below). Do you have that workout or how can I alter this workout to get like that? I’m more on the skinnier side with some muscle and definition.
This is exactly the same workout, just been updated for his new role. Since you are on the skinner side focus on extra protein, about 1.5-2 grams per kg of your body weight.
Sam, this looks like a great workout. I have a few questions though.
When during this workout plan should you work your abs? And what would recommend to do?
What sort of cardio do you recommend? Should it be HIIT or a more steady type of cardio?
Also, I myself am someone who is trying to gain muscle, but I want to stay in great cardiovascular shape. Would you recommend maybe cutting out the morning running sessions and just doing cardio after lifting?
Thanks!
Hi Jamai, you can add in any abs workout from the Workouts and Training section, and yes definitely recommend HIIT as the top form of cardio for burning fat. You can also def do the cardio after working out, not a bad idea either.
How much rest should I be taking between each set? I started this workout and eating regimen yesterday and it is a nice change from what I was currently doing.
Bent over dumbbell raise are done for both back and shoulders, which category does this exercise come under?
It actually works two small muscle groups, your rear deltoids (shoulders) and your rhomboids which are right above your shoulder blades.
On what days should we preform our 4 days of cardio in the mornings?
To be honest, it doesn’t matter, as long as you do it. I like varying it up depending on my energy levels, but I usually start strong with Mondays/Tuesdays as the definites.
Did he do any bulking before losing fat? i notice that this is mostly a kind of cutting diet and routine, did he bulk up first or did this come with this plan as well?
Absolutely correct, this is the cutting part of the routine so he definitely did bulking before.
Sam,
First of all, thanks for the killer post. This is a great guide. I have two questions:
1.) Like Will asked, how much resting should one be doing on this plan? Ninety to 120 seconds between reps? Is there any way to do any kind of complex sets with this plan?
2.) If this is the cutting stage, what kind of adjustments would you recommend for someone already pretty lean, but trying to add more lean muscle.
Thanks again for your insights.
Hi Travis, you’re welcome, glad you like this one. With respect to rest you should be aiming for 30-60 seconds between sets and exercises. Not sure what you mean by complex sets? Do you me compound exercises?
With respect to the bulking phase you will want to lower the reps to about 6-8 and go heavier and of course increase your carb and protein intake substantially, might want to try https://weightlossandtraining.com/protein/cytogainer
Now I’m a bit on the chubby size… Mostly just belly and need to tone up but still want to add size but I want to lose the gut nay e start bulking in December. Would this be a good workout I’m big on remaining proportional size all around as well can this give me some differences if I’m not used to working out regularly?
Yes definitely will, just keep your goal to one or the other at a time…try this for defining and toning and then work on bulking.
Sam, I wanna start doing this routine but I wanna know if While doing this routine, u r supposed to take protein shakes like syntha6 or mayofusion?
Yes, that would definitely be a good idea so your muscles can recover and grow
Would it be ok to have swimming sessions on rest days? If so, should I swim all 3 rest days or just 1-2 of the rest days?
Just 1-2 of the rest days is best since swimming will involve a lot of your upper body muscles that will need some rest.
what you mean by before fast cardio?
Before fasted cardio means that you haven’t eaten anything before you do the cardio session.