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Stephen Amell Workout Routine

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Stephen Amell's Workout Routine & Diet

What does Stephen Amell’s workout routine look like?

Stephen Amell is a Canadian producer and actor who is best known for portraying Oliver Queen on the series ‘Arrow’. 

Amell has starred in films such as ‘Teenage Mutant Ninja Turtles: Out of the Shadows’, ‘Code 8’, and the series ‘Heels’. 

He has also made appearances in major professional wrestling promotions such as a WWE match in 2015 and for Ring of Honor in 2017. 

Within this article, we’ll discuss Stephen Amell’s workout routine, diet, and supplements: 

 

Current Stats

  • Height: 185 cm – 6’1″
  • Weight: 82 kg – 181 pounds 
  • Age: 39 years old 
  • Birthday: 8th of May, 1981 
  • Accolades: Gemini Award for Best Performance, Winner, 2007 

 

Workout Principles

Stephen Amell has performed many of his own stunts in his movie performances. His training involves a strike balance between fitness and strength. 

Amell focuses on his bodyweight exercises, high-intensity cardio, and core. He varies his routines to keep challenging himself and to keep from getting bored.

 

Stephen Amell Workout Routine 

Stephen Amell’s workout regime features all types of bodyweight training to get into Arrow shape. He has stated in multiple interviews that he does a lot of bodyweight workouts. 

His training varies constantly and he likes to mix up his exercise to make it more fun. Amell means that varying exercises to push his body to the limits is what makes his workout interesting. 

Here is Stephen Amell’s workout routine: 

 

The Arrow Bodyweight Workout

On this Arrow bodyweight routine, Stephen Amell hits 9 different exercises with an average of 20 reps.

Here is Stephen Amell’s Arrow bodyweight routine: 

1. Box jumps (20 reps)

2. Triceps push-up (To failure) 

3. Leg raises (20 reps) 

4. Squats (20 reps) 

5. Shoulder touches (To failure) 

6. Sitting twists (20 reps) 

7. Lunges (20 reps) 

8. Pull-ups (To failure) 

9. Sit-ups (20 reps) 

 

Free Running Workout Routine

When Stephen Amell prepared for his role in ‘Arrow’ he liked to incorporate free running or parkour into his workouts by adding stunts and different cardio exercises. 

 

Superman Workout Routine

On this Superman routine, Amell performs 9 different exercises.

Here is Stephen Amell’s superman routine:  

1. High knees (10 sets, 40 reps) 

2. Fly steps (10 sets, 20 reps) 

3. Squats (10 sets, 20 reps) 

4. Push-ups (10 sets, 10 reps) 

5. Elbow plank (10 sets, 30 seconds) 

6. Arm lifts (10 sets, 10 reps) 

7. Climbers (10 sets, 40 reps) 

8. Star Plank (10 sets, 20 seconds) 

9. Superman (10 sets, 10 reps) 

 

Batman Workout Routine 

On this Batman routine, he hits 9 different exercises with an average of 10 sets and 20 reps.

Here is Stephen Amell’s Batman routine: 

1. Squats (10 sets, 20 reps) 

2. Punches (10 sets, 40 reps) 

3. Jumpin lunges (10 sets, 10 reps) 

4. Push-ups (10 sets, 10 reps) 

5. Shoulder touches (10 sets, 20 reps) 

6. Climbers (10 sets, 20 reps) 

7. Cross pinch sit-ups (10 sets, 10 reps) 

8. Leg raises (10 sets, 10 reps) 

9. Sitting twists (10 sets, 10 reps) 

 

Avengers Workout Routine 

This Avengers routine features 8 different exercises.

Here is Stephen Amell’s Avengers routine: 

1. Squats (3 sets, 20 reps) 

2. Flowsteps (3 sets, 20 reps) 

3. Push-ups (3 sets, 10 reps) 

4. Shoulder touches (3 sets, 20 reps) 

5. Climbers (3 sets, 20 reps) 

6. Flutter kicks (3 sets, 20 reps) 

7. Cross punch sit-ups (3 sets, 10 reps) 

8. Side plank (3 sets, 20 reps) 

 

Captain America Workout Routine 

On this Captain America routine, he performs 9 different exercises with an average of 3 sets and 10 reps.

Here is Stephen Amell’s Captain America routine:

1. 120 steps/30 seconds (3 sets) 

2. Punches (3 sets, 80 reps) 

3. Knee tuck jumps (3 sets, 10 reps) 

4. Sit-ups (3 sets, 20 reps) 

5. Butt-ups (3 sets, 10 reps) 

6. Raised legs (3 sets, 10 reps) 

7. Push-ups (3 sets, 10 reps) 

8. Back rotations (3 sets, 10 reps) 

9. Doorframe rows (3 sets, 20 reps) 

 

Ironman Workout Routine 

On this Ironman routine, he hits 8 different exercises.

Here is Stephen Amell’s Ironman routine: 

1. Jumping jacks (3 sets, 30 reps) 

2. Squats (3 sets, 20 reps) 

3. Cross punch sit-ups (3 sets, 10 reps) 

4. Plan (3 sets, 10 reps) 

5. Elbow plank (3 sets, 10 reps) 

6. Push-ups (3 sets, 6 reps) 

7. Wall mountain climbers (3 sets, 12 reps) 

8. Doorframe rows (3 sets, 12 reps) 

 

Thor Workout Routine 

On this Thor routine, Amell performs a total of 9 exercises with an average of 3 sets and 20 reps.

Here is Stephen Amell’s Thor routine: 

1. Lunges (3 sets, 20 reps) 

2. Shoulder presses (3 sets, 5 reps) 

3. One legged squats (3 sets, 10 reps)

4. Shoulder touches (3 sets, 20 reps) 

5. Push-ups (3 sets, 12 reps) 

6. Plank jumps (3 sets, 20 reps) 

7. Sit-ups (3 sets, 20 reps) 

8. Sitting twists (3 sets, 20 reps) 

9. Turkish get-ups (3 sets, 20 reps)

 

Wolverine Workout Routine

On this Wolverine routine, he hits 9 different exercises.

Here is Stephen Amell’s Wolverine routine: 

1. High knees (3 sets, 24 reps) 

2. Squats (3 sets, 24 reps) 

3. Climbers (3 sets, 24 reps) 

4. Raised leg push-ups (3 sets, 10 reps) 

5. Shoulder touches (3 sets, 10 reps) 

6. Plank jumps (3 sets, 10 reps) 

7. Reverse crunches (3 sets, 12 reps) 

8. Sitting twists (3 sets, 12 reps) 

9. Flutter kicks (3 sets, 24 reps) 

 

Stephen Amell’s Diet 

Stephen Amell’s abs are being “made in the kitchen” and he takes great care with his diet and always make sure he eats a clean and strict diet.

He avoids processed sugar, gluten, dairy, and beer out of his diet and he focuses on eating lean protein and healthy fats. 

Here is Stephen Amell’s diet: 

 

1. Breakfast

  • Eggs 
  • Oatmeal 

 

2. Snack 

  • Protein shake 
  • Nuts/fruit 

 

3. Lunch 

  • Fish 
  • Vegetables

 

4. Dinner

  • Lean protein 
  • Avocados 
  • Olive oil 

 

5. Snack 

  • Protein shake 

 

Supplements 

Stephen Amell uses the following supplements to help fuel his gains: 

  • Probiotics
  • Omega 3 
  • Creatine 
  • Collagen 

 

Summary 

Stephen Amell had a dream of becoming an actor from an early age.

In 2004, he received a role in ‘Queer as Folk’ and landed his breakthrough role in 2012 as Oliver Queen/Green Arrow. Amell actively supports different charities such as children’s hospice and mental health. 

What do you think about Stephen Amell’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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