Ryan Reynold's Deadpool Workout Plan

Ryan Reynolds has made a name for himself as one of Hollywood's best built men.

And most people assume that it all comes easy to Ryan. But, that's not so. Ryan is a naturally thin guy. Unlike his co-star Hugh Jackman, it isn't easy for Ryan to build large amounts of muscle. And it's even harder for him to build all of that muscle while at the same time getting his body-fat under 9%. As a result, it took a special training program, tailored to his unique metabolism, to get Ryan ready to portray Deadpool.

The Workout

Ryan followed a two phase workout program to get ready for the movie

Phase One was a mass building phase, while Phase Two was designed to "harden" the look of those muscles. No puffy "bodybuilder" look for Deadpool.

Mass Phase:

Ryan used a variety of techniques to pile on the muscle.

Each workout was designed to focus on a single muscle group, with supplemental work for lagging body-parts.

Using a rep scheme of 6-12 reps, Ryan punished himself by slowing down the negative portion of each lift and then exploding through the positive portion.

And to make things worse, Ryan upped the intensity level by adding in some traditional strongman exercises.

This workout plan allowed Ryan to put on a lot of solid muscle mass and drastically increase his strength. And he was going to need that strength to survive part 2 of his workout program.

Muscle "Hardening" Phase:

Phase 2 of Ryan's Deadpool workout was designed to take his newly built muscle and "harden it".

To do this, Ryan modified his rep scheme to include sets of 3-5 reps as well as sets of 15-30 reps. Most of these workouts involved total body circuits as well as some crazy hybrid exercises that challenged all of his stabilizing muscles.

And it was during this training phase that Ryan was introduced to HIIT and HIRT training.

Ryan used High Intensity Interval Training workouts to increase his resting metabolism and speed up his fat loss.

High Intensity Resistance Training was used to extend the results achieved during the mass building phase and help those muscles turn into stone.

But none of this training would have worked without Ryan's nutrition plan.

Ryan knows that what he eats is going to determine how good he looks in front of the camera.

So, how did he get ripped and add muscle at the same time?

6 to 8 meals a day (depending on the workout program)
Up at 4 a.m. for his first meal of the day
Lots of protein & healthy fats
Most of his carbs were eaten before and after his workouts
For the rest of the day, his carbs came in the form of vegetables

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