Workout Summary
- Main GoalIncrease Strength
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Kettle Bells, Other
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
As the bow and arrow wielding superhero Green Arrow, Stephen Amell delivers a convincing depiction of the role in many ways. He not only looks the part in the TV series Arrow, but he also performs that way in real life.
As a huge proponent of bodyweight training along with parkour, his real life ability to jack up the intensity and make it look easy is a true testament to his discipline and willingness to step outside of his comfort zone.
Amell is a holistic type. He believes in mobility, functionality and performance – which will make anyone automatically look pretty awesome as a byproduct. Six pack abs are built in once you master a challenging bodyweight routine replete with chin-ups, muscle-ups and other plyometric moves. All this transforms Amell into the Green Arrow both on and off screen.
His training consists of:
- 3 full-body strength training days using a variety of set and rep schemes with kettlebells, dumbells, barbells, and bodyweight moves.
- Recovery days consisting of mixed martial arts such as kickboxing and jiu-jitsu, archery, and parkour which calls for running, jumping, climbing, and tumbling.
- Plenty of pre-workout activity such as light aerobic warm-ups and myofascial release with a foam roller.
At 6 foot 1 inch 185 pounds, Amell must fend off bad guys in hand-to-hand combat, thwart gunfire, leap from building to building, and look cool, calm, and collected while doing it. No easy feat indeed.
The program below is a good example of Amell’s routine. He has said his program changes all the time and variety is what keeps things challenging. Along with weekly workouts, he also will join parkour classes and other camps to up his game and keep progressing.
The Stephen Amell Arrow Workout
| Day 1: Strength | Sets | Reps |
|---|---|---|
| Kettlebell Turkish Get Up | 1 | 3 each side |
| Lateral Box Jump | 3 | 20 |
| Rear Foot Elevated Bulgarian Split Squat | 3 | 6 each side |
| Single-Arm Dumbbell Flat Bench Chest Press | 3 | 6 each side |
| TRX Trainer Suspension Row | 3 | Failure |
| Standing Dumbbell Side Lateral Raise | 3 | 6 |
| Single-Arm Cable Lat Pulldown | 3 | 6 each side |
| Hanging Straight Leg Raise | 3 | failure |
| Day 2: Active Recovery | ||
|---|---|---|
| Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running | ||
| Day 3: Strength | Sets | Reps |
|---|---|---|
| Pallof Press | 2 | 6 each side |
| Standing Barbell Push Press (split stance) | 3 | 6 |
| Single Leg Dumbbell Deadlift | 3 | 6 each side |
| Standing Cable Chest Fly | 3 | 6 |
| Bent-Over Barbell Row | 3 | 6 |
| Handstand Pushup | 3 | Failure |
| Medium/Wide-Grip Pullup | 3 | Failure |
| Russian Twist | 3 | Failure |
| Day 4: Active Recovery | ||
|---|---|---|
| Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running | ||
| Day 5: Strength | Sets | Reps |
|---|---|---|
| Half-Kneeling Cable Wood Chop | 2 | 6 |
| Single-Arm Kettlebell Snatch | 3 | 20 each side |
| Barbell Back Squat | 3 | 6 |
| Push Up | 3 | Failure |
| Bent-Over Dumbbell Row | 3 | 6 each side |
| Single Arm Dumbbell Shoulder Press | 3 | 6 each side |
| Standing Cable Low Row | 3 | 6 |
| V-Sits | 3 | Failure |
| Day 6: Active Recovery | ||
|---|---|---|
| Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running | ||
| Day 7: Active Recovery/Rest | ||
|---|---|---|
| Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running OR complete rest | ||
Stephen Amell's Diet
As with any transformation story of built muscle and lost fat, diet plays a major role. Overall, Amell increased his caloric intake by scarfing down more protein and healthy fat. This, of course, calls for him to lower carbohydrate intake to not only lean up, but also allow the fat to provide energy for intense workout sessions and stunt work.
Amell has said before that he would cut out dairy, gluten, and alcohol to put the finishing touches on his physique, all while taking in more vegetables and healthy fats.
If you follow suit, be sure to take in healthy choices of protein such as fish, eggs, chicken, lean beef, and turkey. For carbs stick with all the green vegetables you want. For fats go with the yolk from whole eggs, olive oil, avocado, and nut butters.
Who knows, you may be on your own path to building your very own superhero physique!
38 Comments
Hey
How many calories per day is consumed?
Was it on a negative or positive balance?
Will this workout program, like target all of your muscles, build muscles mass and give you strength?
Hey there. I was wondering will this programme give me some muscle gains or just strength;
Hi Marselo,
It will certainly help. Especially when paired with a good diet and sleep.
Just wanted to thank you for creating this workout! It's fun and inspiring! I am already seeing gains.
Is this confirmed to be Stephen Amell's actual workout or is it a workout that try to copy his results or mimic his workout?
Hi Curious,
It is an inspired workout, not his actual workout.
Hey, will this workout plan help get you results like Stephen amell? Not saying it will copy his body, but will it get me progress with building muscle?
Hi Gavin,
Yes, that is the goal of this program.
Hope this helps!
do you have to be intermediate
So, would P90x and P90x 3 be a good routine to follow for this type of workout? Plyo, Push-ups, Pull-Ups, etc..
Is it okay if I do the strength exercises back to back if I'm short on time?
Hi Luke,
Yes, performing this workout in a circuit fashion should be fine.
Hope this helps!
Hi Luke,
I wouldn't recommend it. Recovery is an important part of the muscle building equation and critical to your results.
Hope this helps!
NO recovery is what will actually heal. And build muscle, if you do not have recovery days you will LOSE muscle mass and will damage your body more than good
Thank you for the prompt reply sir. Also, is it okay if I do all three days of strength exercise without the active recovery workout in between them?
Why is there 2 rest days on the 6 and 7 days
Because you need your muscles to rebuild
What if i don't wanna take an active rest day
Hi Raider,
Rest and recovery is an important part of the muscle building equation. Make sure you incorporate some form of recovery into your workout days.
As far as the guy asking about doing this workout as a circuit... Realist each workout... Or just refrence this one on the phone.. Instead of doing 3 reps of 6 then moving to the next do one set of 15-20 then move directly to the next with no or minamal rest... And do it in rounds... Id try 3-4 rounds... Possibly with a sprint at the end... This is how i do it... I feel amazing...
Kevin hart hase a very serious workout... Maybe in tbe future we can get an example or a work out inspired by his? Ps.. I love this workout and thanks
Hi Lamont,
I agree, Kevin definitely puts in work inside and outside of the gym. I'll see what our team can come up with in the future.
Why does it say "failure" at reps?
Hi Aizen, "failure" means you rep until you can rep no more. Like when you are doing pushups to failure, you keep pushing until you can't push yourself up anymore. :)
Hey Brad, So I started doing this workout and some of the workouts with their set and reps have gotten easier to do, would you recommend upping the amount of reps or the sets? And same when the workout with weights get easier is it recommended to go up by 5lbs intervals or just up the sets and reps? Love the workout so far, thank you!
I wouldn't recommend you going up in weight, but give yourself more reps. Say 3-5. Heavier isn't always bigger.
Hi. I'm just wondering what the duration of the training regimen is. Does it last a few weeks or a couple of months?
Hi Brad, I was just wondering, since a majority of this routine is based on low set/low rep exercises with major isolation, what the benefit of doing this is when trying to build a body like Stephen Amell's. Also, would you recommend de-load/de-stress weeks, and if so, how often? Thanks :)
Hi Connor. Well, it's really a nice split of isolation, compound, bodyweight and resistance training. It's an example of one of Steve Amell's workouts. It also must be noted that he does additional training in Parkour.
As a personal rule of thumb I like to install an active rest week every 6 weeks or so.
Thanks!
How long should you rest between sets?
You can go through all exercises as a circuit then rest 2 to 3 minutes after each circuit.
How does that work with the first exercise of each day having a different set count than all the others? Sometimes doing a circuit is not practical at my gym when it's packed and just as I am about to go to the next exercise someone has started using that piece of equipment or space. Would it be okay to focus on one exercise at a time resting for 30 sec between sets? Thanks.
Ive been enjoying this workout. However will only doing chest with 1 exercise each workout spark an increase in strength and/or growth of any kind? I can only run on the rest days is that sufficient?
Ive been enjoying this workout. However will only doing chest with 1 exercise each workout spark an increase in strength and/or growth of any kind? I can only run on the rest days is that sufficient?
What do you think of the workout? Something you may want to try?
Hello Brad i like all your articles you are my favorite muscle and strenght expert could make a guide about the Chaos Training Method :D thanks brad you are best
Hi Alex, thanks! Chaos Training? Maybe you will see an in-depth article about it here soon.