Stephen Amell Workout Routine and Diet Plan

Stephen Adam Amell, who is also known as Stephen Amell is a professional Canadian actor and producer having a great Physique. He was born in Toronto, Ontario on 8th May 1981. He has gained popularity in playing the role of Green Arrow / Oliver Queen the main character of the TV series Arrow. In this article, we will share Stephen Amell’s workout routine and his diet plan. There are plenty of requests from readers and clients to share his exercise regime and his diet plan. When we dig into his past, the old photos of Stephen, he was certainly not the one who would make a career in Hollywood.

If we look at his success story, he dedicated himself and took fitness training to a new level. His fans are thrilled to see his stunning physique as the superhero takes off his shirt in his TV show Arrow. The character that he plays at the TV show, is that of a person spending five years on an island withstanding skills and training the body. He upheld the same strategy for transforming his full body to prepare himself for the role. He has achieved the kind of transformation his body needs and has gained a perfect lean body mass.

  • Bodyweight training: He has spent a lot of time doing workouts at the gym, with a combination of free weight and bodyweight training. This kind of workout is helpful for multiple muscle groups and quicker bulking phases.
  • Action Cardio: Stephen Amell believes in spending quality time doing cardio workouts combining with parkour training and martial arts rather than spending countless hours at the gym or running on a treadmill.
  • Maximum Mobility: Stephan is focused on keeping his whole body active by engaging in some kind of extreme kettlebell exercise, plyometrics, yoga, etc that aids in reshaping the entire body structure.

Stephen Amell Body Measurements

Heights: 6′ 1″ (185 cm)

Weight: 82 Kgs

Chest: 46”; Waist: 34”

Biceps Size: 16 Inches

Birth Year: 1981

Place of Birth: Toronto, Ontario, Canada

Stephen Amell Body Measurements

Stephen Amell’s  Workout Routine

The workout routine that is followed by Stephen requires heading to the gym only three days a week. It doesn’t mean that the rest of the days he can just relax sitting on the couch by squandering time on social media. It is very important that you still practice discipline and continue on your other cardio workouts like yoga or parkour on those days you won’t hit the gym.

Stephen Amell Workout

Day 1: Triceps, Chest, Abs:

This includes plank battle rope pull ( 3 sets of 30 seconds for each arm), Ab crunches( 3 sets to failure), and all others (3 sets of 8 to 12 reps) which includes plank climb kettlebell rows, flat dumbbell press, muscle-ups, incline dumbbell press, spiderman dumbbell push-ups, weighted leg raises.

Day 2: Cardio:

Stephen Amell has shared some of his parkour training videos in his posts. They consist of leaps and jumps which are quite advanced and hence you may probably need some training. It is also advisable that you do hiking or cross country training where you will be exposed to nature’s fresh air which can be a great way to motivate yourself.

Day 3: Legs:

If you want those superhero thighs, you must be engaged in this kind of primary compound exercise. They are more like the bodyweight routine rather than traditional free weights. (3 sets of 8 to 12 reps) of kettlebell step-ups, split squat, leg press, calf raise, walking lunges, hamstring curl.

Day 4: Rest:

Even though it’s a rest day, being active with those easy hikes, taking a few steps of walk to keep the muscle loose. Some stretching is also a good way for muscle recovery.

Day 5: Back, Biceps, Abs:

These are the core exercise regime that should not be skipped. A ripped physique is a goal that every celebrity focuses on. (3 sets of 8 to 12 reps) for Hammer curls, bicep curl squat thruster, Barbell row, military press, preacher curls, deadlifts. 3 sets of 25 reps for bicycle kicks, 3 sets of 45 seconds for battle rope seated slams, 3 sets of failure for hanging leg raises, and decline ab crunches.

Day 6: Cardio:

On the Cardio day, Stephen does parkour, martial arts to add to his training routine as he believes that learning martial arts can be your strength and life agility.

Day Seven: 7:

you can still take a walk and spend time massaging to relieve the soreness in your muscles.

Diet plan of Stephen Amell

One has to put extra effort into balancing their diet rather than the workout. Stephen is a role model and an inspiration to all who have the goal to achieve lean muscle. Stephen ensures that he regularly keeps track of his calorie intake.

Diet plan of Stephen Amell

  • 25- 30% of fat
  • 30 to 40 % of protein
  • 30-40% of carbs

Maintaining an app or a browser-based journal that keeps a record of your food intake. Stephen’s diet consisted of more calorie-rich food. When you take more calories than what is required as per your metabolism, you will lose both muscle tissue and fat.

Food quality is all that matters

Stephen is very clear to say No to junk food. The diet plan of Stephen consists of nutritious and high-quality food. The quantity of food that you intake is not important, it is the quality of your food that matters. Consuming top-quality fresh food is very important while maintaining your diet plan. From his social media posts, we can get a glimpse of his diet routines on a standard workout day.


  • Fresh berries with Greek yogurt
  • Bowl of oatmeal
  • 3 to 5 eggs


  • Unsalted nuts
  • Protein bar


  • The large bowl of salad along with avocado
  • Sweet Potato fries
  • 2 or 3 chicken breasts


  • Raw veggies
  • Protein shake


  • A large bowl of salad
  • Brown rice
  • Fish or a large portion of lean red meat

In between the main meals you must strictly avoid refined sugar and sweets. Eating healthy snacks will help you to reduce your BMI. Stephen Amell’s supplements include Branched-chain amino acids that complement his workout, whey powder, fat burners that enables him to boost the metabolism of his body and to burn off those extra calories and pre-workouts. Hope you got some inspiration to tone your body by following Stephens Workout Routine and diet plan.

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