IT’S EASY TO forget Ryan Reynolds is closing in on 50. Since Blade: Trinity in 2004, the Canadian actor has kept himself in Hollywood-ready shape for roles like Green Lantern and Deadpool – the antihero whose humour often overshadows his serious physical prep.
That physique is no accident. Reynolds has trained with coach Don Saladino since 2011, swapping old-school ‘bro splits’ for full-body workouts built around push, pull, squat and hinge movements. ‘Instead of destroying one body part like chest or back, we spread it out over five days,’ Saladino told MH.
The goal isn’t to crawl out of the gym, either. Reynolds prioritises consistency over intensity. ‘Not every day has to be a Level 10,’ Saladino says. ‘We sit down, I ask how he’s feeling, and we adjust.’
Here’s a sample workout Reynolds used to prep for multiple roles – which I put it to the test to see if it lives up to the hype.
The workout
A1. Dumbbell Deadlift x 4 sets of 8 reps
A2. Incline Dumbbell Press x 4 sets of 8 reps
B1. Goblet Squat x 4 sets of 10 reps
B2. Dumbbell Bent-Over Row x 4 sets of 10 reps
C1. Close-Grip Bench Press x 3 sets of 12 reps
C2. Hammer Curl x 3 sets of 12 reps
C3. Farmer’s Walk x 3 sets of 50m
Is it worth trying?
If, like me, you’re someone who prefers lifting weights while moving around – rather than doing one heavy set of bench press and resting for five minutes – I’ll wager Reynolds’ session is made for you. There’s a certain dynamism I always enjoy about full-body workouts – especially when they involve supersets. Going from a quad-dominant exercise directly into a back movement feels like a welcome shock to the system that feels both challenging and athletic.
Sometimes, it pays to do those slower, more methodical strength sessions. On other occasions, though, it’s a lot more enjoyable to throw some medium-to-heavy weights around, work up a sweat, elevate the heart rate and, of course, get a pump on. And that is exactly what this session provides, holding true to Reynolds’ training philosophy.
Using mainly compound movements, the workout hits every major muscle group to ensure no stone is left unturned, all while keeping things lively thanks to the exercise pairings. There’s even time for a cheeky arm pump at the end – what’s not to love? (Even if the farmer’s walks at the end had me gasping for air and set my arms on fire, that’s all part of the fun.)
Moving from one exercise to the next proved farily seamless, too. I completed the first two supersets and the farmer’s walks using two 24kg dumbbells, before then dropping that weight down to 16kg so that I could manage to hit 12 reps on the hammer curls. The only exercise that felt slightly out of place was the close-grip bench press, because it required a barbell rather than dumbbells, so perhaps that could have been replaced with a dumbbell skull crusher. Despite that, using these weights worked perfectly and I have no real complaints. The sets and reps prescribed all ensured I worked hard but didn’t over-exert myself, leaving a few reps in reserve to keep intensity high throughout.
The workout wrapped in about 40 minutes – long enough to feel challenging, but short enough to stay motivating. Anything over an hour usually drains me, so bravo to Reynolds and Saladino for keeping it efficient.
How to do the movements
Dumbbell deadlift
Hold two dumbbells by your side with your knees slightly bent. Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position.
Incline Dumbbell Press
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Goblet Squat
Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat.
Dumbbell Bent-Over Row
Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.
Close-Grip Bench Press
Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.
Hammer Curl
Pick up the dumbbells and keep your elbows tight to your sides, pulling your shoulders back so that you’re less tempted to use your deltoids. With your arms fully extended and in a neutral position (so your hands are facing each other) curl the dumbbells until your thumbs are near your shoulders. Pause at the top of the movement, before lowering the dumbbell under control. That’s one rep.
Farmer’s Walk
Stand tall with a pair of dumbbells in each hand. Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march. Walk as quickly as possible without letting the weights swing.
This article originally appeared on Men’s Health UK.
Related:
Ryan Reynolds’ trainer shares ‘Deadpool’ & ‘Wolverine’ training plan
