Ryan Reynolds: The name alone conjures images of quick wit, charming sarcasm, and a physique that seems perpetually sculpted for superhero roles. From the early days of Blade: Trinity to his iconic portrayal of Deadpool, Reynolds has consistently maintained an impressive level of fitness. It’s a physique that many aspire to, leading to an inevitable question: what exactly does his workout entail? Intrigued by the promise of Hollywood-level fitness and the efficiency of a full-body approach, I decided to dive headfirst into a routine inspired by the man himself and his renowned trainer, Don Saladino. The results were surprising, and honestly, a game-changer for my own fitness journey.
Unpacking the Ryan Reynolds/Don Saladino Training Philosophy
Forget the old-school “bro splits” that dedicate an entire session to a single muscle group. Ryan Reynolds, under the guidance of celebrity trainer Don Saladino, has long favored a full-body approach. This method involves training all major muscle groups multiple times a week, often spread across five days. The core idea is consistency over brutal, one-off intensity, allowing for more frequent stimulus and better recovery. As Saladino explains, “Instead of coming in and destroying one body part like chest or back, we’re going to spread that out over five days”. This accumulates the same amount of work but in a way that is more sustainable and less prone to burnout.
Key tenets of this philosophy include:
- Full-Body Focus: Each session typically includes an upper push, upper pull, a squat, a hinge, and core work. This ensures comprehensive muscle engagement.
- Consistency is King: Not every workout needs to be a “Level 10” effort. Listening to your body and adjusting intensity is crucial for long-term adherence and injury prevention.
- Mobility First: Workouts often begin with dynamic warm-ups and mobility drills to prepare the body and enhance functional movement.
- Compound Movements: The routine heavily relies on exercises that work multiple muscle groups simultaneously, maximizing efficiency and promoting overall strength.
- Variety: Saladino is known for changing up sets, reps, and exercises every couple of weeks to prevent plateaus and keep the body challenged.
This emphasis on functional strength, consistent effort, and smart programming is what allows Reynolds to stay “two to three weeks out from being ready” for a shirtless scene, year-round.
My Experience: A Full-Body Powerhouse Session
To truly understand the impact of Reynolds’ training, I structured a single full-body workout session, drawing inspiration from specific routines Saladino has shared, particularly the “time crunch” total-body workout and general principles outlined.
The Warm-Up: Preparing for Battle
The session began with a critical warm-up phase, designed to activate muscles and improve mobility:
- Cow/Cat Pose (30 seconds): Gentle spinal flexion and extension.
- Glute Bridge (2 sets of 10): Activating the glutes and hips.
- Reverse Lunge with Reach Back (dynamic): Opening up the hips and engaging the core.
- Medicine Ball Slams (light, 10-12 reps): Dynamic full-body power and core engagement.
- Lateral Bounds (10 each side): Improving lateral agility and leg power.
This warm-up alone was more comprehensive than my usual routine, leaving me feeling primed and ready.
The Main Event: Compound Lifts & Circuits
The core of the workout was a circuit of compound movements, focusing on strength and conditioning. I performed these in a circuit fashion, moving from one exercise to the next with minimal rest, completing 3-4 rounds with 60-90 seconds rest between circuits.
- Kettlebell Swings (4 sets of 10-12 reps): A powerful hinge movement that torches the posterior chain and builds explosive power.
- Front Squats (4 sets of 8-10 reps): A challenging squat variation that heavily recruits the core, quads, and upper back.
- Barbell Bench Press (4 sets of 8-10 reps): A fundamental upper-body pushing movement for chest, shoulders, and triceps.
- Pull-ups (4 sets to failure, or 5-10 reps with assistance): The ultimate upper-body pulling exercise for back and biceps.
- Dumbbell Bent-Over Rows (4 sets of 10-12 reps per arm): Focusing on individual back strength and core stability.
- Farmer’s Walk (3 sets, 50-75 yards): An incredible full-body isometric exercise that builds grip strength, core stability, and traps.
The intensity was immediate. Moving from one heavy compound exercise to the next with limited rest kept my heart rate elevated and muscles constantly under tension. The combination of pushing, pulling, squatting, and hinging truly felt like I was hitting every major muscle group in one go. The front squats, in particular, demanded significant core bracing, while the pull-ups were a brutal test of upper body endurance after the presses and rows.
The Finisher: Core and Conditioning
I concluded with a quick core circuit and some high-intensity interval training (HIIT) on an assault bike, mirroring Reynolds’ occasional addition of HIIT at the end of his workouts.
- Hanging Knee Raises (3 sets of 10-15 reps): For lower abs.
- Ab Wheel Rollouts (3 sets of 8-10 reps): A challenging full-core movement.
- Assault Bike HIIT (3-5 rounds of 30 seconds max effort / 60 seconds rest): Pushing cardiovascular limits.
Key Takeaways and Benefits
After the session, I was thoroughly exhausted but in a deeply satisfying way. Here’s what stood out:
Efficiency and Time-Saving
This full-body workout felt incredibly efficient. In just over an hour, I’d stimulated every major muscle group, getting both a strength workout and a significant conditioning effect. For busy individuals, this approach is invaluable, maximizing results in minimal time.
Enhanced Recovery (Surprisingly)
Despite the intensity of a single session, the full-body split approach, when done consistently over multiple days with varied exercises and appropriate intensity, can actually aid recovery. Instead of annihilating one muscle group and waiting a week for it to recover, you’re hitting muscles more frequently with less localized fatigue, promoting better blood flow and nutrient delivery.
Improved Functional Strength
The emphasis on compound movements like squats, presses, pulls, and hinges directly translates to real-world strength and better movement patterns. This isn’t just about looking good; it’s about being strong and capable.
Overcoming Plateaus and Preventing Boredom
Saladino’s philosophy of constantly varying exercises, sets, and reps is a brilliant way to keep the body adapting and the mind engaged. This prevents the stagnation often experienced with repetitive routines.
Why It Might Be My New Favourite Routine
The traditional “bro split” has its place, but for my current goals of building overall strength, improving conditioning, and optimizing my time in the gym, Ryan Reynolds’ full-body workout philosophy resonates deeply. The blend of heavy lifts, circuit training, and mobility work creates a dynamic and challenging environment that keeps things interesting. It’s not just about lifting weights; it’s about moving the body as a cohesive unit, building resilient strength, and fostering better recovery.
The post-workout feeling was one of complete, yet functional, fatigue. I felt strong, energized (after recovery, of course), and ready for my next session without the crippling soreness that often accompanies single-muscle-group annihilation. This intelligent, consistent, and full-body approach is not just for Hollywood stars; it’s a highly effective way for anyone to achieve significant fitness gains and might just become your new favourite routine, too.
