Stephen Amell Workout Routine, Diet Plan, and Body Measurements

Stephen Amell, the Canadian actor famous for portraying the role of Green Arrow or Oliver Queen in the television series Arrow, not just looks like a superhero on TV but also is ripped in real life. He believes in parkour and bodyweight training and is always willing to increase the intensity of his workout regimen. The 37-year-old actor from Toronto is a proponent of holistic training which involves strengthening your mind and body while improving functionality, mobility, and performance.

Stephen Amell Body Measurements

Height: 6’ 1”; Weight: About 181 lbs

Chest: 46”; Waist: 34”

Biceps: 16”

Stephen Amell’s Workout Routine for Arrow and Ninja Warrior

Amell admitted in an interview that he trains 7 days a week with an alternate day reserved for recovery. There is always some change in his training regimen and it is the variety that keeps things challenging. His exercise routine also involves full-body strength training and lots of pre-workout activities including myofascial release using a foam roller and light aerobic warm-ups. To improve his fitness and strength, he has also joined parkour classes.

Stephen Amell Workout Schedule

Here is a training schedule that mimics Amell’s workout routine.

Monday: Strength Training

• Turkish Get Up with Kettlebell (sets: 1, reps: 3 per side)
• Side to Side Box Jump (sets: 3, reps: 20)
• Bulgarian Split Squat with Rear Foot Elevated (sets: 3, reps: 6 per side)
• Single-Arm Flat-Bench Dumbbell Chest Press (sets: 3, reps: 6 per side)
• TRX Suspension Row (sets: 3, reps: until failure)
• Dumbbell Standing Lateral Raise (sets: 3, reps: 6)
• Cable Lat Pulldown with One Arm (sets: 3, reps: 6 per side)
• Hanging Leg Raise (sets: 3, reps: until failure)

Tuesday: Recovery

• MMA including Jiu-Jitsu and Kickboxing
• Archery
• Running or Parkour

Wednesday: Strength Training

• Pallof Press (sets: 3, reps: 6 per side)
• Split Stance Barbell Push Press (sets: 3, reps: 6)
• Single-Leg Dumbbell Deadlift (sets: 3, reps: 6 per side)
• Cable Standing Chest Fly (sets: 3, reps: 6)
• Barbell Bent-Over Row (sets: 3, reps: 6)
• Handstand Pushup (sets: 3, reps: until failure)
• Russian Twists (sets: 3, reps: until failure)
• Medium- or Wide-Grip Pullup (sets: 3, reps: until failure)

Thursday: Recovery

• MMA including Jiu-Jitsu and Kickboxing
• Archery
• Running or Parkour

Friday: Strength Training

• Cable Half-Kneeling Wood Chop (sets: 2, reps: 6)
• Kettlebell Single-Arm Snatch (sets: 3, reps: 20 per side)
• Back Squat with Barbell (sets: 3, reps: 6)
• Push-Ups (sets: 3, reps: until failure)
• Dumbbell Bent-Over Row (sets: 3, reps: 6 per side)
• Dumbbell Single-Arm Shoulder Press (sets: 3, reps: 6 per side)
• Standing Low Cable Row (sets: 3, reps: 6)
• V Sits (sets: 3, reps: until failure)

Saturday: Recovery

• MMA including Jiu-Jitsu and Kickboxing
• Archery
• Running or Parkour

Sunday: Recovery or Rest

• MMA including Jiu-Jitsu and Kickboxing
• Archery
• Running or Parkour

OR Complete Rest

Stephen Amell Diet

Like any other celebrity transformations, Stephen Amell’s muscle-building workout regimen is incomplete without a nutritious diet plan. He focused on eating foods rich in healthy fats and protein. He cut down his carbohydrate intake to not just become slim but also to let the healthy fats give enough energy for his intense training sessions.

Amell also excluded gluten, processed sugar, beer, and dairy products from his diet. He paid attention to having 0.7-1 g of protein for each pound of his body weight, obtaining it from food sources like eggs, beans, meat, fish, and whey protein supplement. He got about 20% of the calories from fat sources including avocado, coconut oil, steak, and egg yolk.

Stephen Amell Parkour Workout Video