Stephen Amell Workout Routine

Stephen Amell is a man of many talents. The actor has become known for his work as the titular hero on the hit CW series Arrow. He has also written and directed films, co-founded the web series One Day at a Time, and created a line of action figures for Funko. 

But perhaps the most remarkable thing about Amell is that he’s also an athlete. The Canadian actor who can do a lot of different things is a fan of “holistic training,” which means strengthening your body and mind while also improving your mobility, functionality, and performance.

Read on to discover the daily routine and diet of this 6’1’’ stuntman who has built a body worth a million dollars!

Stephen Amell’s Story

Stephen Amell was born in Scarborough, Ontario on July 31, 1980. He is the son of a schoolteacher and a lawyer and grew up in the suburbs of Toronto. His mother is also an actress, having appeared in several TV shows and films; his father was a producer of commercials and video games. 

Amell attended St. Lawrence College in Toronto, where he studied business and economics. While at St. Lawrence, he was a member of the Kappa Alpha fraternity. Then he went to the University of Western Ontario, where he majored in psychology and took some drama classes as well.

Stephen Amell began his career in the year 2000 as Oliver Queen in the TV show Smallville. He starred in the TV show for its entire nine-season run, from 2001 to 2010.

He has also made appearances in the films The Prestige and X-Men Origins: Wolverine. Stephen Amell began his career as a child actor and appeared in several Canadian TV shows such as Smallville, Mutant X, The 4400, Flashpoint, Smallville, Stargate SG-1, and others. 

Stephen is best known for his role as Oliver Queen in Arrow. In 2015, he was nominated for the Primetime Emmy Award for Outstanding Lead Actor in a Drama Series for his performance in Arrow. 

Apart from his acting career, Stephen has been a fitness freak since his teenage. He has been playing basketball since he was in high school and had won numerous awards for the same.

His love for fitness and health makes him an ideal role model for many fitness enthusiasts. He has recently started a blog called Fit and Frugal where he shares his tips to achieve a healthy lifestyle. He is also a co-host of the Fitness Routine podcast. 

Stephen Amell Stats

Birthday: May 8, 1981 

Birthplace: Miami, Florida, United States

Height: 6’1’’

Weight: 82 Kg 

Chest: 46’’

Waist: 34’

Biceps: 16’’’

Stephen Amell Workout

Stephen Amell’s performance as Green Arrow, a superhero who uses a bow and arrows, is convincing in many ways. He not only emulates the character he plays on the TV show Arrow, but also acts like him in real life.

As a big fan of bodyweight training and parkour, he is able to turn up the intensity and make it appear easy. This shows how disciplined he is and how willing he is to get the maximum out of his training routine.

Amell is a whole person. He believes that anyone can seem cool just by being mobile, useful, and performing well. Once you master a tough bodyweight routine with muscle-ups, chin-ups, and other plyometric movements, you’ll have a ripped body. All of this makes Amell the Green Arrow, both on and off the screen.

Stephen Amell said in an interview that he likes to mix things up. He doesn’t keep doing the same workouts over and over. He trains about three times a week, but each time is different.

Stephen Amell Workout Principle

In his movie roles, Stephen Amell has done dozens of his own stunts. His training is a balance between getting fit and getting strong. Amell works on bodyweight exercises, high-intensity cardio, and his core. He changes up his routines so that he always has something new to try and doesn’t get bored. 

Stephen Amell Workout Routine 

Stephen Amell’s workout routine is geared toward making him stronger. He works out his whole body, working on all of his muscle groups. He works out three times a week for a total of eight weeks. Stephen Amell’s workout routine lasts for about 40-45 minutes each time.

If you take a closer look at Stephen’s workout routines, you’ll see that most of the exercises are done with his own body. This actor does parkour as well. If you’ve seen his most recent show, Arrow, you might be surprised to learn that he did all of his own stunts.

His training consists of:

• Three days of total-body strength workouts using kettlebells, barbells, dumbbells, and bodyweight movements with a number of different sets and reps.
• Mixed martial arts like jiu Jitsu, archery, kickboxing, and parkour—which involve sprinting, jumping, tumbling, and climbing—for recovery days.
• Lots of light cardiovascular warmups before beginning the workout.

This is how Stephen Amell usually plans his workouts:

• Day 1: Strength training
• Day 2: Recovery
• Day 3: Strength training
• Day 4: Recovery
• Day 5: Strength training
• Day 6: Recovery
• Day 7: Recovery

Let’s examine Stephen Amell’s workout program in greater detail now that you are aware of it.

Day 1: Strength

• Kettlebell Turkish Get-Up: 1 x set (3 x reps)
• Rear Foot Split Squat: 3 x sets (6 x reps each side) 
• Lateral Box Jump: 3 x sets (20 x reps)
• Single-Arm Dumbbell Bench Press: 3 x sets (6 x reps each side)
• Standing Dumbbell Lateral Raise: 3 x sets (6 x reps)
• Suspension Row: 3 x sets (till failure)
• Hanging Leg Raise: 3 x sets (till failure)
• Single Arm Lat Pull-Down: 3 x sets (6 x reps)

Day 2: Recovery

• Kickboxing
• Jiu-Jitsu
• Running & Parkour 
• Archery

Day 3: Strength

• Pall of Press:  2 x sets (6 x reps each side)
• Single-Leg Dumbbell Deadlift:  3 x sets (6 x reps each side)
• Standing Barbell Push Press: 3 x sets (6 x reps)
• Standing Cable Fly: 3 x sets (6 x reps)
• Handstand Push-Up: 3 x sets (To failure)
• Barbell Row (Bent-Over): 3 x sets (6 x reps)
• Russian Twist: 3 x sets (To failure)
• Wide/Medium-Grip Pull-Up: 3 x sets (To failure)

Day 4: Recovery

• Archery
• Kickboxing
• Jiu-Jitsu

Day 5: Strength

• Single-Arm Dumbbell Snatch: 3 x sets (20 x reps)
• Half-Kneeling Cable Wood-Chop: 2 x sets (6 x reps)
• Push-Ups: 3 x sets (To failure)
• Barbell Back Squat: 3 x sets (6 x reps)
• Bent-Over Dumbbell Row: 3 x sets (6 x reps each side)
• Standing Cable Row: 3 x sets (till failure)
• Single Arm Shoulder Press: 3 x sets (6 x reps each side)
• V Sits: 3 x sets (To failure)

Saturday & Sunday: Recovery

• MMA, running, or parkour 
• Rest

Stephen Amell’s Celebrity Workouts

Stephen also takes on different celebrity workouts for his roles in various TV series and movies. Here are some of the exercise regimens Stephen has followed:

• Stephen Amell’s Arrow Workout 

Stephen Amell does nine distinct exercises with a total of 20 repetitions on average for his Arrow bodyweight program.

Stephen Amell’s bodyweight workout for Arrow is as follows:

• Triceps Push-Up: 1 x set (till failure)
• Squats: 1 x set (20 x reps) 
• Leg Raises: 1 x set (20 x reps) 
• Box Jumps: 1 x set (20 x reps) 
• Shoulder Touches: 1 x set (till failure) 
• Lunges: 1 x set (20 x reps) 
• Sitting Twists: (20 x reps) 
• Sit-Ups: 1 x set (20 x reps) 
• Pull-Ups: 1 x set (till failure) 

Here is what Stephen Amell used to do for his Batman workout routine:

• Punches: 3 x sets (30 x reps) 
• Squats: 3 x sets (20 x reps) 
• Shoulder Touches: 3 x sets (20 x reps) 
• Jumpin Lunges: 3 x sets (10 x reps) 
• Push-Ups: 3 x sets (10 x reps) 
• Cross Pinch Sit-Ups: 3 x sets (10 x reps) ) 
• Climbers: 3 x sets (40 x reps) 
• Sitting Twists: (3 x sets (10 x reps) 
• Leg Raises: 3 x sets (10 x reps) 

Amell did nine different exercises as part of his Superman routine.

• Squats: 3 x sets (20 x reps) 
• Fly Steps: 4 x sets (20 x reps) 
• High Knees: 4 x sets (40 x reps) 
• Elbow Plank: 3 x sets (30 x seconds) 
• Climbers: 3 x sets (40 x reps) 
• Arm Lifts: 3 x sets (10 x reps) 
• Push-Ups: 3 x sets (10 x reps) 
• Superman: 3 x sets (10 x reps) 
• Star Plank: 3 x sets (20 x seconds) 

Here is what Stephen Amell did for his Avengers workout:

• Push-Ups: 3 x sets (10 x reps) 
• Flowsteps: 3 x sets (20 x reps)  
• Squats: 3 x sets (20 x reps) 
• Climbers: 3 x sets (40 x reps) 
• Shoulder Touches: 3 x sets (20 x reps) 
• Cross Punch Sit-Ups: 3 x sets (10 x reps) 
• Flutter Kicks: 3 x sets (20 x reps) 
• Side Plank: 3 x sets (20 x reps) 

• Ironman Workout Routine 

Stephen did eight different exercises as part of the following Ironman routine:

• Cross Punch Sit-Ups: 3 x sets (10 x reps) 
• Jumping jacks: 3 x sets (30 x reps) 
• Plank: 3 x sets (10 x reps) 
• Squats: 3 x sets (20 x reps) 
• Push-Ups: 3 x sets (10 x reps) 
• Elbow Plank: 3 x sets (10 x reps) 
• Doorframe Rows: 3 x sets (10 x reps) 
• Wall Mountain Climbers: 3 x sets (12 x reps) 

Stephen Amell Diet and Nutrition

Stephen Amell’s diet plan consists mostly of eating a lot of complex carbs, healthy fats, and lean meat.

He goes to the gym five days a week and works out hard. He also eats healthy foods that are high in nutrients. Amell has strange habits about when to eat something or drink water.

When his body tells him it’s time to eat, he grabs a protein bar instead of a full meal.

Let’s look at everything Stephen Amell eats.

Stephen Amell’s Diet Plan

Stephen Amell has five meals a day. The table below outlines his food strategy:

Stephen Amell’s Diet Plan

Breakfast (Meal 1)

• 3-5 omelets
• Oatmeal
• Greek yogurt
• Fresh berries

Snack (Meal 2)

• Unsalted nuts
• Protein shake

Lunch (Meal 3)

• Sweet potato
• Green salad
• 2-3 chicken breasts

Snack (Meal 4)

• Raw vegetables
• Protein shake

Dinner (Meal 5)

• Lean red meat 
• Avocado
• Fish
• Olive oil

• Foods to Consume

Amell has a strict eating plan. The actor has to get bigger for the Arrow set, so his diet plan has more calories than usual.

But he is smart about how many calories he eats. The diet puts a lot of emphasis on eating healthy, high-quality food.

Here is Stephen Amell’s food plan:

• Fish
• Lean protein
• Eggs
• Vegetables
• Chicken breast
• Leafy greens
• Oatmeal
• Yogurt
• Sweet potato
• Olive oil
• Avocado
• Coconut oil

Foods to Avoid

From the picture of Stephen Amell without his shirt on, it’s clear that he doesn’t eat a lot of junk food. He can neglect his hunger pains because he eats healthy foods and drinks a lot of water. Amell says to stay away from highly processed sugars because they have a direct effect on your body mass index (BMI).

Stephen Amell’s diet plan doesn’t include these foods:

• Refined sugar
• Gluten
• Processed food
• Dairy
• Artificial ingredients
• Sugary drinks
• Junk foods
• Fried foods

Stephen Amell Supplements

You can’t get the good-looking body you see in Arrow just by eating. To keep a body like that in good shape, you need to incorporate supplements in your weekly workouts to satisfy the nutritional gaps.

Stephen Amell is in such great shape because he has been consuming these supplements.

Here is a list of what Stephen Amell takes to stay healthy.

• Whey protein

You can’t gain lean muscle mass and burn fat without eating lean proteins. Whey proteins are a good source of nutrients that are easy to digest and help muscles grow faster. Every day, Amell drinks two to three protein shakes.

• Probiotics

The food that makes good bacteria grow in the gastrointestinal system is called a “pro-biotic.” Adding probiotics to your diet plan can help your digestive system, make it easier to go to the bathroom, and support a healthy heart.

• Omega 3

Amell finds that taking Omega-3 pills helps with his stress and anxiety. It’s also good for the health of your brain and heart. Omega-3 capsules also enhance the health of bones and joints and help the body’s immune system.

• BCCAs

Branch-chain Amino acids, or BCAAs, are recommended as supplements to take after a workout. It speeds up the process of repairing and building muscle mass. When working out hard, most celebrities use BCAAs to help them.

Summary

The kitchen is where Amell gets his six-pack. The actor says this about himself. Stephen sticks to his meal plan and exercise routine with great care. When you look at him without his shirt on, you can tell that getting that “body” took hard work and determination.

Stephen Amell always follows a strict workout plan. He thinks that bodyweight training is good. He works out five days a week, but he does things like yoga, plyometrics, and calisthenics that most celebrities don’t do.