Discover how Ryan Reynolds transformed into a real-life action hero for 'Deadpool 3'. Explore his workout routines, diet tips and build your own ripped physique

RYAN REYNOLDS' ICONIC ROLES

Alright, let's talk Ryan Reynolds – the guy who's brought us some of the funniest, most action-packed moments in movie history. You know him – that hilarious dude who's also got the superhero bod? Yep, that's the one.

First up, we gotta talk about Deadpool. I mean, who doesn't love this guy? Reynolds absolutely nailed it, bringing Deadpool to life in a way that had fans everywhere cracking up. And get this – he's not just funny, he's ripped too. Seriously, have you seen those muscles? It's like he was born to play the role.

But wait, there's more. Reynolds isn't just about the laughs. He's also shown off his acting chops in movies like 'The Proposal' and 'Van Wilder', where he had us rolling on the floor laughing. And let's not forget about his upcoming gig in Deadpool 3, where he's teaming up with none other than Hugh Jackman as Wolverine. I mean, talk about epic!

Oh, and did I mention he's not just a movie star? Reynolds is also a savvy businessman, having sold his stake in Aviation Gin for $610 million and even getting involved with Wrexham Football Club. Yeah, he's not just saving the world on the big screen – he's making moves in the real world too.

So yeah, whether he's cracking jokes or kicking butt, Ryan Reynolds is one Hollywood star who's always got us on the edge of our seats – and he's certain to show up in ripped condition for 'Deadpool 3'.

HOW BIG IS RYAN REYNOLDS?

Alright, let's talk about how big Ryan Reynolds really is. You might have seen him on the big screen and thought, "Man, that guy's built!" Well, you're not wrong. Standing tall at 6'2", Reynolds definitely has a commanding presence. But here's the thing – his weight might surprise you. Despite looking like a total beast in movies like Blade Trinity and Green Lantern, Reynolds clocks in at around 190 lbs when he's in top shape. Now, you might have heard some rumours floating around the internet claiming he's closer to the 200-210 lbs range, but let me tell you, those numbers are a bit off.

See, a lot of people tend to overestimate body weight and underestimate body fat percentage. In reality, maintaining a body fat percentage below 5% is incredibly challenging and not very sustainable. So when you hear claims that Reynolds was rocking a mere 3-4% body fat in Blade Trinity, it's time to take a step back and reassess. Most likely, his body fat percentage was more realistically in the range of 8-10%, which is still incredibly lean by anyone's standards.

Now, let's talk about Reynolds' muscular potential. For natural athletes like him – meaning, no steroid use – there's a limit to how much muscle you can pack on while staying lean. It's a formula, really: your height in centimetres minus 100 equals your weight in kilograms. So for Reynolds, who's 188 cm tall, that puts his maximum muscular potential at around 193.6 lbs. And guess what? He's pretty darn close to hitting that mark. But here's the thing – if he wanted to max out his muscle potential, he'd need to bulk up his legs a bit more. However, going too bulky on the legs can be a fashion disaster, especially when you're trying to rock those fitted jeans or tailored suits. So it's all about finding that perfect balance between muscularity, leanness and style depending on the look you're going for.

KEY CHARACTERISTICS OF RYAN REYNOLDS' PHYSIQUE

When we break down Ryan Reynolds' physique, there are a few key characteristics that really stand out. First and foremost, let's talk about his shoulders. Seriously, they're like boulders! Reynolds has put some serious work into developing those delts, and it shows. They're full, rounded, and rock hard, giving his upper body that classic V-taper shape that looks absolutely killer on screen. Whether he's rocking a tight shirt or going shirtless altogether, those shoulders steal the show every time.

But let's not forget about those abs – oh boy, those abs! Reynolds is notorious for his chiseled midsection, and for good reason. His ab development is off the charts, with each muscle looking like a perfectly carved block. Seriously, have you seen them? It's no wonder he's been accused (albeit falsely) of sporting prosthetic abs – they're just that impressive. But let me tell you, those babies are the real deal. Building abs like Reynolds might seem like a pipe dream, but with dedication and the right strategy, it's totally achievable.

Now, let's talk about body fat percentage. Reynolds is no stranger to being lean – like, really lean. We're talking somewhere in the ballpark of 8-10% body fat. And let me tell you, that's no easy feat. Maintaining such a low body fat percentage takes serious commitment and discipline. But when you're aiming for that Hollywood physique, every percentage point counts. Reynolds' lean physique not only showcases his hard-earned muscle definition but also adds to his overall aesthetic appeal. So if you're looking to channel your inner Deadpool, it might be time to dial in that diet and crank up the intensity of your workouts.

THE RYAN REYNOLDS 'DEADPOOL 3' WORKOUT ROUTINE

Alright, let's dive into the nitty-gritty of the Ryan Reynolds 'Deadpool 3' workout routine. If you're looking to sculpt a physique that could rival the Merc with a Mouth himself, then you're in the right place.

First things first, let's talk about the lifting strategy we'll be using: reverse pyramid training. This method is all about lifting heavy and hitting those key muscle groups hard. We're talking about building muscle density and getting that rock-solid, chiselled look – just like Reynolds in Deadpool 3. Instead of focusing on high reps with light weights, we're going to be cranking up the intensity and going for that 4-10 rep range. This is where the magic happens, folks.

RPT allows you to build incredible muscle density by recruiting a ton of muscle fibres and more reliably taking your muscles close to (or completely to) failure. It also allows you to hit your heaviest sets first whilst you're still fresh which makes it easier to focus on progressive overload (increasing weight and reps each workout).

For reverse pyramid training, you'll start off with your heaviest set first, aiming for 4-6 reps. Then, after a brief 3-minute rest, you'll lower the weight slightly and hit 6-8 reps. Finally, another 3-minute rest, another weight decrease, and you'll finish strong with 8-10 reps. It's all about pushing yourself to the limit and chasing those gains.

I recommend performing 2-3 warm-up sets with lighter weights and for 6-8 reps to warm up your muscles before going into your heavy set. The best way to warm up isn't stretching or hopping on the treadmill. It's to make the warmup specific to the exercise you're going to complete so you can prime your central nervous system and joints for the heavy lifting.

You can build muscle in any rep range, but ultimately you need to make sure you create maximum tension on the target muscle and bring it close enough to failure (not being able to complete another rep) to create a sufficient stimulus and signalling for muscle growth.

But wait, there's more! We'll also be incorporating rest-pause training into the mix. This technique is all about maximising muscle fibre recruitment and taking your workouts to the next level. By using short rest periods between sets, you'll keep those muscles firing on all cylinders and push past plateaus like never before.

Now, let's talk abs – because who doesn't want a killer six-pack, am I right? We're ditching the 10-minute ab workout routines and focusing on exercises that pack a punch. Think hanging knee/leg raises and weighted crunches. We're talking full range of motion, challenging those abs like never before.

The Ryan Reynolds 'Deadpool 3' workout routine consists of two workouts, hitting different muscle groups each session. Workout A consists of chest, shoulders, and triceps, whereas workout B focuses on back, biceps, legs and abs. The Ryan Reynold workout requires three training sessions each week, alternating between workouts A and B.

WEEK 1

• Monday: Workout A
• Wednesday: Workout B
• Friday or Saturday: Workout A

WEEK 2

• Monday: Workout B
• Wednesday: Workout A
• Friday or Saturday: Workout B

You will train each muscle group every 4-5 days, which is an optimal frequency to maximise muscle growth and recovery. It takes about 48 hours for strained muscles to recover. However, a key component of the Eternobody philosophy is rest. The local neurons that fire specific muscle groups take 3-4 days to recharge and there are tons of psychological fatigue associated with lifting progressively heavier weights.

So for maximum strength gains, it’s best to wait 3-5 days before training a muscle hard and heavy again.

With this structure, you'll still hit every muscle group twice per week, (the same as a push, pull, legs split) but you get incredible recovery so you consistently get bigger and stronger. Better recovery and fewer workouts also mean you reduce the stress response in your body, keeping cortisol levels in check and helping to maintain healthy testosterone levels. You don't want to burn out!

Give this workout a try and you will experience amazing results. Your shoulders will start to pop out like crazy and your abs will become stronger and more defined. Every time you hit this workout you will be morphing your body closer and closer to that of a Hollywood movie star like Ryan Reynolds in 'Deadpool 3'.

THE RYAN REYNOLDS 'DEADPOOL 3' WORKOUT SCHEDULE

WORKOUT A - CHEST, SHOULDERS & TRICEPS

• Incline DB Press: 3 sets – 6-8, 8-10, 8-10 (reverse pyramid training)
• Standing Barbell Press: 3 sets – 6-8, 8-10, 8-10 (reverse pyramid training)
• Cross Cable Triceps Extension: 3 sets – 6-8, 8-10, 10-12 (reverse pyramid training)
• Cable Lateral Raises: 1 set – 12-15 + 4 mini-sets x 3-5 reps (rest-pause training)
• Hanging Leg / Knee Raise or Crunch Machine: 3 sets – 8-12 reps (straight sets)

WORKOUT B - BACK, BICEPS & LEGS

• Weighted Hammer Chin-ups: 3 sets – 4, 6, 8 (reverse pyramid training)
• Bayesian Cable Curls: 3 sets – 6-8, 6-8, 8-10 (reverse pyramid training)
• Smith Machine Bulgarian Split Squats: 4 sets – 6-8 reps (normal pyramid training)
• DB Romanian Deadlifts: 4 sets – 10-12 reps (normal pyramid training)
• Lying Face Pulls: 4 sets – 12-15 reps (normal pyramid training)
• Single Arm Cable Y-Raise: 1 set – 12-15 + 4 mini-sets x 3-5 reps (rest-pause training)

NEXT: The Hugh Jackman 'Wolverine' Workout and Diet: Get Jacked After 40

THE RYAN REYNOLDS DIET PLAN

When it comes to fueling his superhero physique, Ryan Reynolds doesn't mess around. With Deadpool 3 on the horizon, Reynolds is back to his action-hero diet plan – though I wouldn't be surprised if he sticks to it even when he's not on set.

One of the key elements of Reynolds' diet plan is his carb intake. He's a big fan of sweet potatoes, which pack a powerful punch of healthy carbohydrates. Starting his day with a hearty breakfast of oatmeal and protein, Reynolds ensures he's fueled up and ready to tackle whatever the day throws his way. Brown rice and a sprinkle of fruit round out his carb intake, giving his body the energy it needs to perform at its peak. Carbs also buffer cortisol and will improve your sleep quality.

But it's not just about the carbs – Reynolds also knows the importance of good fats in his diet. By incorporating healthy fats into his meals, he keeps his body running smoothly and his energy levels high. And let's not forget about protein – the building block of muscle. Reynolds makes sure to hit his protein target, aiming for around a gram per pound of body weight to support his intense training regimen.

This balanced approach to nutrition is key for Reynolds, and it's something his trainer swears by. While low-carb and low-fat diets might be trendy, they can wreak havoc on your hormone levels – especially testosterone. By getting in a good balance of all macros, Reynolds ensures he's supporting his body's needs and keeping his hormones in check.

Generally, 1g of protein per lb of bodyweight is a good rule of thumb (especially if you're trying to eat in a calorie surplus and build muscle), however, most people will do great with about 0.8g of protein per lb of bodyweight as the research shows no benefit beyond this point. For most guys, this is about 130g-160g of protein per day which you can get by having a big portion of meat/fish with your dinner and then adding in a couple portions of eggs, yoghurt or protein powder into your other meals. PROTEIN is famously every gym-goer's favourite macronutrient, but just make sure you're saving enough space in your calories for nutritionally dense sources of fats and carbs too.

So, if you're looking to fuel your own superhero transformation, take a page out of Ryan Reynolds' book. Load up on nutritious carbs, don't skimp on the good fats, and make sure you're hitting your protein goals. With a little dedication and a lot of good food, you'll be well on your way to a physique worthy of the big screen.

Best of luck achieving Ryan Reynolds' physique. (Even though you don’t need it!)