The STEPHEN AMELL Workout

STEPHEN AMELL Workout Routine

Stephen Amell has (in my humble opinion) one of the best physiques out there. Who wouldn't want to train and look like that? He’s in insane shape and maintains peak fitness.

He does an amazing job of portraying The Green Arrow and has the body to accompany that as well.

Failing your city is not an option. The Green Arrow knows this and so does Amell. That’s why you need to train hard and stay dedicated.

Now, celebrities constantly switch up their routines quite often and Amell is of no exception. I will be presenting two different routines that Amell utilizes. His old routine (calisthenics heavy) and his new one as well. You can choose the one that works best for you or you can incorporate both into your training.

Stephen Amell Stats:

Height: 6’1

Weight: (approximate) 181

Age: 37 years old

Stephen Amell stands at an average to somewhat tall height.

Some perspective: celebrities within the 6’0-6’4 height range include Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Hugh Jackman, and so many more.

Other celebrities on the shorter range just below Amell, around 5’9-6’0 include Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

But, don’t be deterred if you don’t fall within the taller height range. We write these routines to be utilized by any shape and size.

Stephen Amell Diet and Nutrition

You can find a quiver full of information out there in regards to Amell’s training, a lot more than the information you can find about his nutrition, but I still found it important to include this section anyway. Nutrition is a vital aspect of transforming your physique.

Here’s an excerpt from an interview Amell did:

“It’s your fuel. I try to stay away from gluten, dairy and processed sugars. This allows for a more regimented diet and more lean proteins, veggies and complex carbs.” says Amell.

You can still utilize nutrition into your routine without going too insane or having to count every calorie. You just have to eat clean and you will still be able to benefit.

I’ve read some articles that say Amell reduced his carbohydrate intake when prepping for his Green Arrow role but I also found some that state he just held restrictions with the food he chose to eat and remained conscious of what he was putting into his body without actually keeping a strict diet.

One thing that remains continuous in my research is that Amell retained a high protein intake which absolutely makes sense.

He also maintains a healthy lifestyle and is conscious of his diet even when he isn't filming and just as other celebrities, he has his cheat meals.

We see a lot of celebrities opt for a sustainable approach like this.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

The key is to find a diet best suited for your lifestyle. One you can easily adjust to. No two people are exactly alike so one particular diet isn't going to work for everyone. You need try different approaches until you find the one that works.

Stephen Amell Workout Routine Research Version One

Amell has become pretty popular since starring in The Green Arrow and many people look to him for encouragement or with hopes of achieving the level of fitness he has. There are plenty of videos out there of his training routines and the crazy calisthenics he does which is definitely beneficial to those wanting to do what he does.

Here’s an excerpt from an interview with Men’s Fitness:

‘I don’t do weights that often.  I really enjoy running.  I really enjoy doing body resistance stuff.  I do a lot of chin ups and weird variations of pull-ups.  I do a lot of abdominal work, push ups, handstand push ups, tricep push ups, balancing exercises, planking…’

Amell trains with a lot of body weight exercises which makes sense considering the character he plays. He trains the way Oliver Queen would train. It makes his portrayal that much more believable and interesting to watch.

He incorporates a lot of functional movements and circuit training. He stays consistent with high intensity training, cardio, body-weight movements, and gymnastics.

Recently, Amell has begun to change up his routine and actually incorporates weights into his training which I find pretty awesome, he’s managed to remain as ripped and in shape as he’s always been but through different techniques. It shows how there are many ways to reach your goals. You just need to find the way that works best for you.

I’ve found some videos that show Amell is now utilizing compound lifts and weightlifting in his training regime.

One video I saw had Amell deadlifting over 315 lbs! That’s pretty good for his size.

In an interview with Men’s Journal, Amell states:

“I had no clue how many days I was going to be spending in the gym,”.

Which he follows up with:

“I have really enjoyed the physical aspects of playing this character,” says Amell. “I feel like as the show has gone on, and we have gotten to shoot more seasons, I have only gotten stronger and more adept at training. That means I can always be trying new things out in the gym, and we can try be trying new things out in Arrow.”

Here, his trainer gives some insight:

“It has become natural for us to change the routine up often,” said Taylor. “The fact is Stephen is a natural athlete, and like most athletes he doesn’t want to spend all day in the gym. So I want to build programs that are both interesting and challenging for him.”

STEPHEN AMELL Workout Routine 1:

Training Volume:

You have 4 days of routines to follow, and then 1-2 days of long distance cardio (This should be done at a steady and comfortable pace). Among these 5-6 days you will be fitting in your ab routine 3 Days.

This routine can be made harder by wearing a weighted vest. You can also go through the movements one at a time for a total of 3 sets, they do not have to be done all at once in the specific order.

Ab Routine

3×25 TTB (Toes to Bar) Which can be scaled to Knees to Elbow

Short Circuit 3 Sets (Try not to touch your feet to the floor until you finish each set)

20 Lying Leg Lifts

20 Scissor Kicks

20 Second Hollow Rock

3×25 Sit Ups

60 Second Plank Holds w/ Increasing Weight (on your back)

Example:

Set One: Free Weight

Set Two: 45 Lbs

Set Three: 70 lbs

Arm Routine

3×10 Chin-Ups

3×15 Bench Dips

3×10 Wide Grip Chin Ups

3×15 Dips

3×10 Close Grip Chin Ups

Finish with 15-30 Minutes of HIIT Cardio Training

1 Minute Quick Jog –> 1 Minute Walk

Leg Routine

3×15 Lunges

3×10 Pistol Squats

3×15 Air Squats

3×10 Jump Squats

3×15 Lunges

Finish with 15-30 Minutes of HIIT Cardio Training

30 Second Sprint –> 1:30 Walk

Chest Routine

3×15 Regular Push-Ups

3×10 Diamond Push-Ups

3×15 Handstand Push-ups (Or High Arch)

3×10 Ring or Bar Dips

3×15 Regular Push-Ups

Finish with 15-30 Minutes of HIIT Cardio Training

30 Second Sprint –> 1:30 Walk

Back Routine

3×15 Standard Pull-Ups

3×10 Wide Grip Pull-Ups

3×15 Wide Grip Push-Ups (Slightly wider then Standard)

3×10 Wide Grip Pull-Ups Behind the Head

3×15 Standard Pull-Up

Finish with 15-30 Minutes of HIIT Cardio Training

1 Minute Quick Jog –> 1 Minute Walk



STEPHEN AMELL Workout Routine 2:

Training Volume:

5+ days per week

Explanation:

We’re going to do 3 days of compound lifts and weightlifting (push, pull, and legs), and in the middle of that, we’ll also be fitting in 2 days of circuit style training which I found shared by Amell’s trainer.  I will be creating the main days via videos I found of Amell, and also his Instagram page.  I will also add in activity day options for you to utilize as well (mixed martial arts and parkour, which we know Amell loves).

Supersets and Circuits:

Supersets are to be completed with no breaks in between each workout, but then a break after one set of each is completed.  Then rinse and repeat for the total number of sets.  Circuits have no break for the duration of the workout.

Stephen Amell Workout Day One: Push

Warm Up:

Stretch

10 minute jog

Workout:

Bench Press

5×10,8,5,5,5

Close Grip Bench

4×12

Military Press

4×12

Superset One:

A. Barbell Upright Row

3×10

B. Kettlebell Swing

3×10

C. Seated Rear Delt Raise

3×10

Superset Two:

A. Incline Dumbbell Press

3×10

B. Incline Chest Flys

3×10

C. Push Ups

3×25

Superset Three:

A. Standing DB Tricep Overhead Extension

3×10

B. Dips

3×10

C. Triangle Push Ups

3×10

Stephen Amell Workout Day Two: Circuits

Warm Up:

Stretch

10 Minute Light Intensity Walk

Workout:

Battle Rope & Bells Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet

Battle Rope Seated Slams: 10 reps (each side)

Spiderman Dumbbell Push-Up Crawl: 8 reps

Spiderman Dumbbell Retreats: 8 reps

A2G Bicep Curl Squat Thruster: 8 reps

Box & Bell Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

Racked Kettlebell Step-Ups (alternating): 8 reps

Push-Up Box Jump Flow: 8 reps

Plank Climb Kettlebell Rows (alternating): 16 reps

Stephen Amell Workout Day Three: Pull

Warm Up:

Stretch

10 minute jog

Workout:

Deadlift

5×10,8,5,5,5

Preacher Curls

4×12

Barbell Shrugs

4×12

Superset One:

A. Pulldown Variation (Cable, Hammer, or Machine)

3×10

B. Row Variation (Cable, Barbell, TRX or DB)

3×10

C. Pull Ups (Wide)

3×10

Superset Two:

A. Dumbbell Curls

3×10 each arm

B. Hammer Curls (Cable or DB)

3×10

C. Chin Ups

3×10

Superset Three:

A. Dumbbell Shrugs

3×10

B. Light Hang Cleans (DB or BB)

3×10

C. Barbell Farmers Walk

3 sets for distance or failure

Stephen Amell Workout Day Four: Circuits

Warm Up:

Stretch

10 Minute Light Intensity Walk

Workout:

Battle Rope & Bells Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet

Battle Rope Seated Slams: 10 reps (each side)

Spiderman Dumbbell Push-Up Crawl: 8 reps

Spiderman Dumbbell Retreats: 8 reps

A2G Bicep Curl Squat Thruster: 8 reps

Box & Bell Circuit

Complete this circuit 3 times; rest for 60-90 seconds between sets.

Racked Kettlebell Step-Ups (alternating): 8 reps

Push-Up Box Jump Flow: 8 reps

Plank Climb Kettlebell Rows (alternating): 16 reps

Stephen Amell Workout Day Five: Legs

Warm Up:

Stretch

10 minute jog

Workout:

Squat

5×10,8,5,5,5

Hamstring Curls

4×12

Leg Extension

4×12

Superset One:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

C. Unweighted Standing Calf Raises

3×10

Superset Two:

A. Weighted Lunges

3×12 (6 each leg)

B. Straight Leg Deadlift (KB, DB or BB)

3×10

C. Cable Pullthroughs

3×10

Superset Three:

A. Weighted Hip Thrusts

3×10

B. Box Jumps

3×10

C. Sled Push

3 sets for distance (or failure)

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