BONUS: Download the FREE Stephen Amell Workout Routine PDF

Updated: December, 2018

The Green Arrow.

No one wants to fail their city. Quite the opposite, actually.

And, we all know that celebrities switch up their programming quite often, so it’s time for an update on Amell’s training regime. I’ll be keeping his old routine here for you guys to utilize (which was heavily calisthenics), and the research, but I’ll also be creating a version two.

Since the original article was written we’ve seen tons of other CW Stars, but to keep it short and sweet I’ll stick to naming just The Arrow celebs: David Ramsey, Emily Bett Rickards, Katie Cassidy, Juliana Harkavy, Manu Bennett, Caity Lotz, Brandon Routh, Katrina Law, and more!

Stephen Amell Stats:

Height: 6’1

Weight: (approximate) 181

Age: 37 years old

Stephen Amell is right there in the average height for male celebs we’ve seen.

I even use him on all the other articles to name the “average” range.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Hugh Jackman, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like 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.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Stephen Amell Diet and Nutrition

There’s a lot more information out there on Amell’s training than there is about his diet, but I wanted to include this section (like we do with all the others) because it’s so important and vital to our transformations.

Thankfully, I was able to find some decent information.

In one interview, Amell states:

“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.

So, while he doesn’t calorie count, he generally sticks to “eating clean”, as I suppose we would call it.

Some sources say Amell dropped his carb intake when preparing for roles, but from what I was reading from Amell it seemed to have come inherently in the restrictions he was making while eating healthier food choices, rather than being a conscious decision to restrict carbs.

One thing that did stay the same was the fact that Amell chooses to always keep his protein intake high.

He is even able to stick to this type of diet even while not specifically prepping for filming.

Although, I’m sure like the rest of the celebs, he has his cheat meals as well!

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

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

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.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Stephen Amell Workout Routine Research Version One

Amell definitely has gotten the attention of a lot of people, but we’re lucky enough to have video footage of his training and even a a nice interview with Men’s Fitness.

One thing we can take from the interview is what he uses to get his chiseled physique:

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…

Basically, Amell trains to be ready to go out and run, jump and kick-ass like he does as Oliver Queen. He also talks about doing the pull-up ladder on the show and how he trains to really portray the body-weight movements he has to perform on the show.

We actually have some video footage of some of Amell’s “Superhero Workouts” that I’d love to share with you all. The first one even shows us some ladder pull-ups mid workout!

It’s safe to say that Amell is as badass in the gym as he is as Oliver Queen.

Here’s another one that is really just him showing off now and being a amazing parkour badass:

And finally Superhero Workout #3 straight from Amell’s YouTube Page. I’ll share one more video with you before we break down a workout routine later.

Functional movements and circuit training fun. Stephen Amell has an absolute ripped body from being consistent with high intensity training, cardio, body weight movements, and gymnastics (I may have missed another word that basically describes him being awesome).

And I’ll be honest: his routine is killer, and looks a lot like our new Bodyweight Book.

Now that we know this, we can’t try and copy his amazing gym, but we can try to use it to our advantage. We can do our best to form a routine that will get us just as ripped, toned and strong as The Arrow…If that’s possible!

But, now it’s time for the NEW research.

Stephen Amell Workout Routine Version Two Research

Oh yeah, we’re here for the new stuff.

Glad you could make it.

Notice how I used an image from the newest season of Arrow? Pretty sweet, huh?

Back in that original Men’s Fitness article Amell told us that he really only trains with calisthenics and stays away from weights. Well, a lot has changed!

I think this is pretty awesome, because his physique has stayed amazing (and fairly the same), and this just goes to show you that there are tons of different ways to reach your goals, but it’s finding the right way for YOU that matters.

That was the catch-line for The Academy, if you guys didn’t pick up on that…

So, before I get started with any quotes, I will tell you that I’ve watched a decent amount of Amell’s training videos that can be found on YouTube (if I share anymore this article might blow up), and found that he is now utilizing compound lifts and weightlifting in his training regime.

One video showed deadlifting over 315 lbs!

Not quite on my level, Amell, but pretty good. Pretty good.

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.”

His trainer gets in on the interview, stating:

“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.”

And he even shares a sample circuit for us, which I’ll be utilizing in the Amell workout version two!

If you guys are curious, Men’s Journal also put together a compilation of some of Amell’s Instagram posts, showing off some of the fun workouts he puts into his training. I will fit in as many as possible.

Let’s do this.

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Stephen Amell Workout Routine Version One

Last Chance: Download the FREE Stephen Amell Workout Routine PDF

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-Ups

Finish with 15-30 Minutes of HIIT Cardio Training

1 Minute Quick Jog –> 1 Minute Walk

Stephen Amell Workout Version Two

GET THE UPDATE: Download the FREE Stephen Amell Workout Routine Version Two PDF

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)

Stephen Amell Workout Activity Day Options

Staying active is extremely beneficial and important.

Just because Amell’s training might look like what is shown above, does not take away from how active he is in daily life.

For example, he is constantly active even while filming. These are things to consider when trying to replicate his physique.

Here’s a few things you can utilize to stay active like Amell:

Coach Derek’s MMA programs: Moon Knight, Deathstroke, Daredevil, Anna Diop

Felix and my parkour program: Nightrunner