Maximize Results With Stephen Amell Workout And Diet

This workout routine is based on Arrow star Stephen Amell’s training and works for fitness enthusiasts of all levels. It incorporates three full-body strength workouts using compound movements to target each major muscle group per session. 

The Stephen Amell workout emphasizes variety by switching up the sets, reps, and equipment. Exercises incorporate dumbbells, kettlebells, barbells, and even bodyweight movements. By changing the stimulus, you will challenge your muscles and optimize engagement.

We also discuss some of the main dietary adjustments based on Stephen Amell’s routine. All of these components come together to help you achieve your best results. Read on to review the Stephen Amell workout routine with suggested exercises, training tips, and expected benefits.

Stephen Amell Arrow Workout 

As mentioned, the following routine is used by Arrow star Stephen Amell to increase strength, build muscle, and burn fat. The program is eight weeks long with three full-body strength days each week. You will have active recovery days in between the strength days. 

Active recovery days consist of mixed martial arts like kickboxing and jiu-jitsu, archery, and parkour. The latter involves running, jumping, climbing, and tumbling. Additionally, pre-workout activities should be emphasized to help activate the muscles. This includes light aerobic warm-ups and muscle release using a foam roller.

Below is a sample week of the Stephen Amell Arrow workout:

• Monday: Full Body Strength A.
• Tuesday: Active Recovery.
• Wednesday: Full Body Strength B.
• Thursday: Active Recovery.
• Friday: Full Body Strength C.
• Saturday: Active Recovery.
• Sunday: Active Recovery/Rest.

Day 1: Full Body Strength A

Day one is a full-body strength day focused on working the upper and lower body muscles. The upper body muscles targeted include the back, chest, shoulders, and upper arms. The lower body muscles worked comprise the glutes, quads, and hamstrings. 

Movements like the lateral box jump and Bulgarian split squat effectively target your glutes, quads, and hamstrings. The dumbbell flat bench chest press, suspension row, side lateral raise, and lat pulldown work your chest, back, and upper arms. You also have a core-focused movement, the hanging straight leg raise, which engages the rectus abdominis muscle.

The routine switches between upper and lower-body movements allowing the non-working muscles to recover before starting again. It improves functional performance by building strength essential for many daily tasks, like pushing strollers, lifting boxes, and climbing stairs.

Day 3: Full Body Strength B

Day three is your second full-body strength workout of the week. Similarly, this day focuses on upper and lower body muscle engagement for a fully balanced and comprehensive routine. 

The upper-body muscles worked are the back, chest, shoulders, and upper arms. On the other hand, the targeted lower body muscles include the glutes and hamstrings. Movements like the standing barbell push press and cable chest fly mimic pushing movements, engaging the chest, shoulders, and triceps. Alternatively, the bent-over barbell row and pull-up translate to pulling movements, targeting the back and biceps. 

Day three finishes with the Russian twist which focuses on your obliques. The multiple Russian twist benefits make this a valuable exercise. Some of these include improving balance and core endurance.

Day 5: Full Body Strength C

Day five is your final strength workout of the week, once again targeting all major muscle groups. Upper-body muscles worked include the back, shoulders, and upper arms through weighted movements like dumbbell rows and bodyweight movements like push-ups. Use slow and controlled movements to achieve certain benefits of push-ups, including enhanced core activation.

Your main lower-body movement on this day is the barbell back squat, which primarily works the glutes and hamstrings. The squat is a foundational lower-body exercise that is highly effective at working your body’s largest muscles. Some benefits of squats include improving functional strength and amplifying calorie burn due to the demands on aerobic metabolism. 

A study on muscle activation data analyzed the extent to which the back squat activated certain lower body muscles. The gluteus maximus was found to achieve a 62% activation rate at 90% of the maximum load for one rep. This demonstrates the effectiveness of the squat in targeting the glutes.

Benefits Of Training Like Stephen Amell

There are a variety of benefits you can expect to achieve when training like Stephen Amell. We elaborate on the details of some key ones below.

Increase Strength

Muscle strength is the ability of muscles to generate force against resistance. When performing these exercises for a certain duration or intensity, the body adapts to become stronger. 

To continue adapting to exercise, you must incorporate progressive overload, or continuously increase the intensity and/or duration. This routine will enhance muscular strength by providing a necessary stimulus for adaptation and muscle growth over time.

Many exercises in this routine also support the functional strength required to perform daily tasks. They strengthen the muscles used while lifting heavy boxes, climbing stairs, and pushing strollers. This type of strengthening can improve function and balance, and reduce the risk of falling, particularly among older adults.

Build Muscle Mass

Building muscle requires a specific and systematic training approach focusing on muscle hypertrophy to build mass. Hypertrophy requires a combination of increased volume, intensity, and mechanical stimulus through resistance training. All of these factors need to be addressed for muscle growth to occur.

This routine provides the necessary volume and intensity using compound movements to work multiple muscles simultaneously. When targeting muscle hypertrophy, it is important to use the mind-muscle connection to maximally engage the muscles under tension. By being intentional about the movement, you will increase target muscle activation and growth. 

As a reference, the one-repetition maximum method is beneficial for determining the appropriate weight when training for hypertrophy. This is the maximum amount of weight you can lift for one repetition. When training for hypertrophy, aim to lift 60%–80% of your 1RM for 8–12 reps per set.

Reduce Body Fat

Many fitness enthusiasts’ primary goal is to reduce body fat for a more toned and sculpted physique. This typically requires a combination of exercise interventions through aerobic conditioning, strength training, and diet interventions. 

The Stephen Amell workout plan is targeted to increase baseline metabolism through full body strength and aerobic conditioning. Additionally, by following Stephen Amell’s diet plan, you will make necessary alterations that further contribute to reducing body fat. Together, these factors result in improved overall body composition.

Stephen Amell’s Diet

As mentioned previously, to achieve the full benefits of this program, diet changes must also come into play. Some of Stephen Amell’s main dietary adjustments include lowering carbohydrate intake and increasing lean protein to support muscle repair. 

His recommended protein sources include chicken, eggs, fish, lean beef, and turkey. He limits dairy, gluten, and alcohol while eating more green vegetables and healthy fats like nuts, avocados, and olive oil. 

Conclusion

The Stephen Amell workout and diet plan is well-structured to provide significant rewards. It encompasses a unique focus using a range of equipment and targeting all major muscle groups for a comprehensive workout. It is recommended for anyone looking to increase their strength, build muscle, and burn fat to improve their physique. 

While there are a variety of programs you can follow for an effective strength workout, this one provides valuable benefits. You are likely to achieve your goals and beyond when following our guidance to consider our training tips and advice.