The fictional anti-hero Deadpool is the latest character from Marvel Comics to be adapted into a Blockbuster Movie.
Ryan Reynolds is cast as the former special forces operative turned rogue mutant experiment that is Deadpool.
Lean, muscular and agile Ryan has sculpted his renowned mid section and lean physique using a combination of cardio, functional resistance training and specific core exercises to target his rock hard abs.
Use this full-body superhero workout to completely reshape your physique and build that lean athletic V-shape taper synonymous with the Deadpool cast.
Use the following full body workouts three times per week.
- Complete exercise A1 & immediately begin exercise A2. (4 Sets)
- Complete exercise B1 & immediately begin exercise B2. (4 Sets)
- Complete exercise C1 & immediately begin exercise C2. (4 Sets)
- Complete exercise D1, D2 & D3 as a consecutive Tri-set. (4 Sets)
Keep a fast tempo resting a maximum of 60 seconds after completing each complex.
Each complex is designed to build strength and muscular hypertrophy whilst also demanding a ton of core stability and direct abdominal work!
Incline Dumbbell Chest Press & Single Leg Dumbbell Step-Up (superset)
For the first complex perform 1-2 light warm-up sets of each exercise before moving into the heavier working sets.
The Incline Dumbbell Press is fantastic for getting both upper chest development and round powerful shoulders in the shortest time possible; make sure to perform the eccentric (lowering) phase in a controlled manner and pause at the chest for a “1-2” count. Immediately move into alternating Single Leg Step-Ups with the same dumbbells as those used for the chest press; we want to keep a proportionate superhero physique by ensuring strength and muscle mass is developed equally.
A1) Incline Dumbbell Chest Press: (Perform 4 Sets of 10 Reps; increasing the weight each set)
A2) Single Leg Dumbbell Step-Up: (Perform 4 Sets of 10 Reps per leg; increasing the weight each set)
Barbell Landmine Press & Standing Barbell Twist (superset)
The Barbell Landmine Press is a ‘BadAss’ exercise for developing strength, speed, coordination and a set of broad shoulders that will help develop that superhero V-taper.
Simply place one end of a barbell in the corner of a gym, using weights to keep it down if necessary; using a neutral stance simply lift the free end to the shoulder and perform an incline press-like movement towards the wall. Begin with just the barbell and continue to add weight each set.
Next remove some weight and grasp the free end of the barbell with both hands holding it at arm’s length in front of your chest; anchor your feet in a neutral stance and then begin pivoting to one side by crunching your obliques and controlling the barbell in front of your body. Bracing your abs return to the starting position and twist to the opposite side, continue to alternate from side-to-side.
B1) Barbell Land Mine Press: (Perform 4 Sets of 10 Reps per arm; increasing the weight each set)
B2) Standing Barbell Twist: (Perform 4 Sets of 10 Reps per side; increasing the weight each set)
Weighted Pull-Ups & Single Leg Deadlift (superset)
No other single exercise is more effective at building superhero strength and muscle like the pull-up: grip strength, arm development and a powerful wide back are all developed from this one movement. Unlike machines the pull-up is the ultimate test of relative body strength, it literally forces you to lift your entire bodyweight against the force of gravity; sure it’s impressive to ‘look’ big and muscular but a superhero needs to develop functional strength as well.
Next we move immediately into the single leg deadlift using a dumbbell or kettlebell. Ryan Reynold’s character Deadpool is a Badass… Both figuratively and literally, there is no way he would have looked so comfortable in the skin-tight suit without performing a ton of posterior glute and hamstring exercises.
Begin by holding a kettlebell or dumbbell in one hand whilst standing on one leg, the same side as the weight; then keeping your back as flat as possible and knee slightly bent perform a single leg deadlift by bending at the hip and lowering the weight as far as possible. Hold at the bottom getting a deep stretch in the hamstrings, before squeezing your glutes to reverse the weight to the starting position. Repeat all reps before moving to the alternate side.
C1) Weighted Pull-Ups: (Perform 4 Sets of Max Reps; increasing the weight each set)
C2) Single Leg Deadlift: (Perform 4 Sets of 10 Reps per leg; increasing the weight each set)
Leg Raise, Plyo Box Jump, Bodyweight Dips (Tri-Set)
The final test to create the Marvel Comic worthy physique you have always dreamed of! The last 3 exercise will be performed in quick succession, without any rest for a total of 5 rounds.
To perform the hanging leg raise, grasp a chin up bar that does not allow your feet to touch the ground when straight; begin the movement by crunching your abs and lifting your legs as close to 90 degrees with the torso as possible, lower slowly to the starting position. Advanced trainers should aim to keep the legs as straight as possible, whilst beginners may need to bend at the knees to help leverage the movement.
Without rest immediately perform 20 box jumps as quickly as possible. Make sure to use a plyometric box that is a challenging height, you never know when you might need to leap across a building or down a flight of stairs! Next Immediately perform as many bodyweight tricep dips as possible either using a close-by dip station or simply performing them on the edge of the plyometric box with your feet in front of you.
D1) Strict Hanging Leg Raise: (Perform a Set of Max Reps; immediately move to next exercise)*
D2) Plyometric Box Jumps: (Perform a Sets of 20 Reps; immediately move to next exercise)*
D3) Bodyweight Tricep Dips: (Perform a Sets of Max Reps; repeat starting at exercise D1)*
* Perform all 3 exercises as a tri-set without rest; repeat for a total of 5 rounds/circuits
This final tri-set helps to increase the total amount of calories burnt during each workout by acting as a high intensity interval training finisher, helping you to not only get strong and muscular but ripped at the same time!