Fitness

Stephen Amell Workout Secrets

Chris Hughes Nov 25, 2012 · 4 min read

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Stephen Amell Workout

Let’s face it, the new show Arrow has done a great job with casting and the show is turning out to be one of the newest most talked about shows on TV. There are thousands of people flocking to a Facebook Fan Page for the show and even more people watching the show every new episode.

As you can see in the picture above, the Stephen Amell workout is flat out working for him.

What is the Stephen Amell Workout?

Certain superhero roles require the actor to get either too skinny, like Andrew Garfield did in The Amazing Spiderman or to become so bulky it looks bad.

The reason you are reading this right now is because you say Stephen Amell workout and you want to become Arrow.

Stephen has more than a decent amount of muscle on him, however its not so bad that it’s “bodybuilder level” of muscle. You know the type, those guys who are just so big it looks bad. Instead of that, the Stephen Amell Workout is here to help you get a natural fit of muscle for your body.

How do you gain that muscle?

Simple. Lifting progressively heavier weights over time.

Below this I share with you a workout that you can start to do to improve your muscle and to start gaining strength. But before we go into that, we’re going to go over a quick summary of how to gain muscle.

– If you’re not progressing, you’re not gaining muscle

If you aren’t adding weight to your workout as you go on you are not going to increase your muscle. You either need to increase weight or reps in order for the growth to occur.

– Train 3-4 times per week

While Stephen hasn’t come out and stated how he trained(most Hollywood stars don’t). But the main thing is that you should not be training more than 4 times per week to grow muscle. It doesn’t give you enough time to recover and recovery is necessary for improving your strength.

– Focus on compound exercises but don’t neglect isolation exercises

The majority of your workout should focus on compound exercises such as presses and rows but that doesn’t mean you can’t throw in a few dumbbell curls every now and then.

– Make sure you’re in a calorie surplus

For younger guys especially, extra calories are needed to build muscle so make sure you’re eating enough.

Your goal isn’t to eat everything in sight, but you should eat just enough to spark muscle growth while minimizing fat gains.

A good daily calorie goal to shoot for is 16 kcals x your bodyweight in pounds.

If you start getting super fat, then decrease your calories by 200. And vice versa if you’re not gaining any weight.

– Aim for 0.7-0.8 grams of protein per pound of bodyweight

Protein is one of the essentials to gaining muscle. Shoot for 0.7 grams per pound of bodyweight as a target. This means if you are a 150 pound man, you’ll want to have at least 105 grams of protein a day. This can be broken up throughout the day and should be.

– Get at least 20% of your calories from fat

Fat helps boost testosterone, helps keep you satisfied, and helps so you don’t fuck up your hormones.

So it’s probably a good idea to get some fat in your diet. Aim for at least 20% of your diet to come from fat. You can get it from sources like coconut oil, avocado, steak, etc…

Stephen Amell Workout Secrets

The plan of attack – Stephen Amell workout plan

Workout A – Chest/Triceps/Abs

Incline dumbbell press – 4 sets x 6-8 reps
Flat bench press – 4 sets x 10-12 reps
Weighted dips – 3 sets x 8-10 reps
Tricep rope extension – 4 sets x 10-12 reps
Hanging leg raises – 3 sets x 10 reps

Workout B – Legs/Calves

Rack pulls – 4 sets x 5 reps
Dumbbell Bulgarian split squat – 4 sets x 8-10 reps per leg
Weighted hyper extension – 3 sets x 8-10 reps
Calf raise (any variation) – 5 sets x 12-20 reps

Workout C – Back/Biceps/Abs

Weighted chin ups – 4 sets x 6-8 reps
Barbell row – 4 sets x 6-8 reps
Barbell curls- 3 sets x 8-10 reps
Hammer curls – 3 sets x 8-10 reps per arm
Hanging leg raises – 3 sets x 10 reps

Note: The Stephen Amell workout should be done on alternating days (M/W/F or T/Th/S).

And if you want to take your workout to the next level, I recommend checking out Visual Impact Muscle Building, which has helped a lot of people build lean and ripped celebrity bodies like the Ryan Reynolds Workout.

If you have any comments of this workout be sure to leave them below.