Ryan Reynolds’ workout routine and diet plan are the blueprint for building a lean, athletic, and functional body—even into your 40s and beyond. His approach, designed with top Hollywood trainer Don Saladino, focuses on mobility, functional strength, and sustainable nutrition, helping Reynolds stay ready for action roles like Deadpool and The Adam Project.
If you want to learn how Ryan actually trains and eats—and how to apply these methods yourself—this guide covers everything:
- Updated 2025 weekly workout splits and real exercises
- Example meal plans, food lists, and dietary principles
- How mobility and injury prevention are built in
- The mindset and habits behind Reynolds’ lasting results
- Sources, official links, and FAQ
This is your complete, research-backed plan to build a movie-star body—no matter your starting point.
Why Ryan Reynolds’ Workout Works: Science Meets Real Life
Longevity Over Quick Fixes
Unlike most Hollywood crash transformations, Reynolds’ method is built for longevity. His team (Don Saladino, GQ) keeps his body injury-free and performance-ready through:
- Mobility before every workout: Foam rolling, dynamic stretching, breathing, and joint “flossing” routines
- Functional strength: Compound moves that translate to real-life movement (push, pull, squat, hinge, carry)
- Balanced split: No muscle is over- or under-trained; focus on both strength and conditioning
Why it matters: Staying pain-free and agile as you age is just as important as muscle size. Ryan’s plan is designed for real-world fitness—not just looking good on camera.
Ryan Reynolds’ Weekly Workout Split (2025 Edition)
| Day | Focus | Details |
|---|---|---|
| Monday | Lower Body + Core | Squats, deadlifts, lunges, core circuits, sled pushes |
| Tuesday | Upper Body Push/Pull + Mobility | Bench press, pull-ups, rows, push-ups, TRX, farmer’s carries |
| Wednesday | Arms, Abs & HIIT/Conditioning | Biceps/triceps, ab work, kettlebell swings, battle ropes, intervals |
| Thursday | Lower Body (again, different angles) | Leg press, step-ups, glute bridges, calf raises, core |
| Friday | Upper Body / Functional Full Body | Shoulder presses, incline push-ups, medicine ball work, carries |
| Saturday | Active Recovery or Mobility | Yoga, swimming, gentle cardio, foam rolling, stretching |
| Sunday | Rest | Full rest or light movement (walking, mobility work) |
Key Programming Features
- No training to failure: Focus on perfect form and moderate weight to avoid burnout and injuries (E! Online).
- Supersets and circuits: These maximize time efficiency, keep the heart rate up, and help burn more calories.
- Exercise rotation: Every few weeks, exercises are switched to prevent plateaus, improve movement skills, and keep motivation high.
Ryan Reynolds’ Go-To Exercises (2025)
Strength & Functional Moves
- Squats & Deadlifts: Foundational for leg and total-body strength
- Bench Press & Push-Ups: For chest, shoulders, triceps
- Pull-Ups & Rows: Build a wide, strong back
- Farmer’s Walks: Grip, core, and all-over strength
- Sled Pushes: Power, speed, conditioning
- Kettlebell Swings, TRX Rows: Full-body activation, athleticism
- Planks & Hanging Leg Raises: Bulletproof core
Conditioning & Mobility
- Battle Ropes & Box Jumps: Cardio, explosiveness
- Dynamic warm-ups: Arm circles, hip openers, thoracic rotations
- Foam Rolling, Stretching, Breathing drills: To start and end each workout, minimizing injury risk
Real-World Example Workout: “Upper Body Strength & Mobility Day”
- Warm-Up (10 min):
- Foam rolling (lats, glutes, back)
- Arm circles, shoulder dislocates, band pull-aparts
- Deep squat holds, cat-cow stretches
- Superset 1:
- Bench Press – 4×8
- Pull-Ups – 4×10
- Superset 2:
- Seated Row – 3×12
- TRX Push-Ups – 3×15
- Functional Finisher:
- Farmer’s Walk – 3×1 min
- Plank – 3×1 min
- Cooldown:
- Gentle stretching, deep breathing
Trainer’s Note: Ryan’s workouts are always customized to his film schedule, injuries, and goals. For the average person, start with 3–4 sessions per week and prioritize mobility.
Nutrition: Ryan Reynolds’ 2025 Diet Plan
The Core Principles
- Eat 5–6 times daily: Small, balanced meals every 2.5–3 hours
- Prioritize protein: 1g per pound of bodyweight for muscle recovery
- Include complex carbs: Oats, brown rice, sweet potatoes, fruits—especially before/after workouts
- Healthy fats are essential: Avocado, olive oil, nuts, fatty fish for hormones and brain health
- Veggies every meal: For fiber, micronutrients, and gut health (broccoli, spinach, asparagus, sauerkraut)
- Hydrate: At least 1 gallon water daily
- Supplements: Whey protein, BCAAs, fish oil, and multivitamin if needed
Typical Day of Eating for Ryan Reynolds
| Meal | Example Foods | Purpose |
|---|---|---|
| Breakfast | Egg whites, oatmeal, blueberries | Protein + slow carbs for energy |
| Snack 1 | Protein shake, almonds | Muscle recovery, healthy fat |
| Lunch | Grilled chicken, brown rice, spinach, sauerkraut | Lean protein, fiber, probiotics |
| Snack 2 | Greek yogurt, banana | Easy-digesting protein + potassium |
| Dinner | Salmon, sweet potato, broccoli | Omega-3s, carbs, antioxidants |
| Snack 3 | Cottage cheese, walnuts | Slow-digesting protein for overnight |
Ryan’s Approach to “Cheat Meals”
He occasionally enjoys pizza, burgers, or shakes—but only in moderation, keeping his regular meals dialed in. His motto: “Don’t let one meal throw off the next five.”
Food Prep & Lifestyle Habits
- Preps meals in advance (especially when on set)
- Eats mindfully—never rushing, always focusing on quality ingredients
- Listens to his body and adapts portion sizes as needed
The Recovery and Mental Edge
Why does Ryan still look so good and move so well at nearly 50?
- Prioritizes sleep: Aims for 7–8 hours per night to recover and grow muscle
- Uses stress-management tools: Meditation, breath work, mindfulness, sometimes cold plunges or sauna
- Active recovery days: Walking, swimming, yoga—not just lying on the couch
These habits are proven to boost testosterone, lower injury risk, and support healthy aging.
Frequently Asked Questions
Can beginners follow this plan?
Yes—but scale the volume. Start with 2–3 strength days per week, include mobility work, and focus on perfect form. If unsure, work with a certified trainer for a few sessions.
What if I don’t have access to a gym?
You can do most movements (push-ups, lunges, rows, planks, squats) at home using bodyweight, resistance bands, or simple equipment.
Does Ryan follow any special diets (vegan, keto, paleo)?
No—he eats a balanced, “real food” diet that prioritizes sustainability, energy, and variety.
Are there any recent updates to his routine?
Yes! In 2024–2025, Ryan and his trainer have put even more focus on joint health, functional movement, and anti-inflammatory nutrition (GQ, Business Insider). There’s less emphasis on “bulking” and more on staying athletic and pain-free.
How You Can Start: Step-by-Step Action Plan
- Commit to 3–5 sessions per week. Prioritize quality over quantity and always start with a dynamic warm-up.
- Balance your training. Mix strength, conditioning, and mobility in every week.
- Prep healthy meals. Keep your diet simple, prioritize lean proteins, and fill your plate with veggies and whole carbs.
- Don’t neglect sleep and recovery. Treat them as seriously as your workouts.
- Track your progress, adapt workouts, and celebrate small wins—just like Ryan.
Trusted Sources & Further Reading
- Don Saladino Official Website
- GQ: Ryan Reynolds’ Deadpool Workout
- Business Insider: Reynolds’ Trainer Talks Diet
- E! Online: Don Saladino Deadpool Wolverine Plan
Conclusion
Ryan Reynolds’ fitness journey shows that looking and feeling your best isn’t about extremes, but about steady habits, smart training, and a focus on overall well-being. You don’t have to be a celebrity to train like one. Start moving, eat real food, and take care of your body—the results will follow.
Take action today: Try one of Ryan’s weekly routines, prep a few healthy meals, and experience the difference for yourself. For detailed video workouts and mobility routines, visit Don Saladino’s website or Men’s Health Fitness.