Table Of Contents

● Introduction● The Workout Plans● The Diet● Using Calisthenics To Boost Results● Are Supplements Worthwhile?

Disclaimer…

All content within this ebook is the property of BulkingTime (www.bulkingtime.com). It cannot be given or sold for without our permission.

This ebook was created to help you achieve the same kind of workout as Stephen Amell. It is based on workouts that he has said he does and therefore you should see effective results. Those results are however dependant on you and the effort you put into it.

Introduction

Superhero programs at the moment are all the rage, one of the most successful at the time of writing this is Arrow. Oliver Queen is played by actor Stephen Amell and if you have seen it, you can certainly see he has the physique for it.

I remember watching the first series and seeing the pull ups he was doing, wow! That was some impressive strength. Now in order to get the body of a superhero, you really need to work hard. It’s a combination of a good diet, with a effective workout regime.

Stephen Amell has said that he doesn’t actually do much weight work but focuses on bodyweight exercises and strengthening the core muscle. He has said that Oliver Queen didn’t have access to a gym on the island, so he wanted to workout as if he was without a gym. It also meant he was able to have more fun working out, as he could do this kind of workout anywhere.

It would be worth combining the workout with some form of weights, just for that additional strength and muscle mass. Your body shape is also fairly dependant. Stephen is 6’1 so he had a decent frame to work with. If you are smaller and skinnier, you might want to consider bulking up a little as well.

Below you can see Stephen Amell workout routine, so you too can soon have the physique of the Green Arrow! (although he has yet earned the title of Green Arrow)

The Workout Plans

The Actual Workout…

Stephens workout is impressive and it’s not as intense as you might think. It’s all about working smart and not hard. When he works out he focuses on mobility, functionality and performance. He would much prefer to be able to do 30 pull ups than lift 300lb, as he can use the push ups in real life.

Stephen Amell Arrow Workout Routine is a nice combination of bodyweight, some basic weight workouts and parkour. He has confirmed that he doesn’t keep his routine the same and continues to change. This is done to keep his workout enjoyable but at the same time his muscles don’t get used to specific workouts.

Below is an example workout that can be followed to get a physique like Green Arrow. Even though Stephen doesn't use much weights, this does have a nice combination. It could also divide the workouts based on muscle groups, I prefer to have a nice mixture due to the rest days in between.

Day One: Workout

● Box Jumps - 3 Sets - 20 Reps per set● Kettlebell Swing - 3 Sets - 12 Reps per set● Standing Dumbbell Side Lateral Raise - 3 Sets - 10-12 Reps Per set● Tricep Pushups - Until Failure● Dumbbell Lunges - 3 Sets - 12 Reps Per Set● Sit Ups - 3 Sets - 20 sit ups per Set● Single Arm Dumbbell Flat Bench Chest Press - 3 Sets - 12 Reps per set

Day Two: Recovery Or Cardio

Some form of intense cardio workout such as;

● Running● Kickboxing● Parkour

Stephen also incorporated Archery into his workout routine

Day Three: Recovery/Rest (No Workout)

Day Four: Workout

● Leg Raises - 3 Sets - 20 Leg raises per set● Standing Barbell Push - 3 Sets - 12 Reps per set● Bicep curls - 3 Sets - 12 reps per set● Standing Cable Low Row - 3 Sets - 12 reps per set● Leg Press - 3 Sets - 12 reps per set● Squats - 3 Sets - Failure per set● Sitting Twists - 3 Sets - Failure per set

Day Five: Recovery Or Cardio

Some form of intense cardio workout such as;

● Running● Kickboxing● Parkour

Stephen also incorporated Archery into his workout routine

Day Six: Recovery - No Workout

Day Seven: Workout or additional recovery day

● Single Arm Dumbbell Shoulder Press - 3 Sets - 12 reps per set● Shoulder Touchers - 3 Sets - Failure per set● Pull Ups - 3 Sets - Failure Per set● Alternate Hammer Curl - 3 Sets - 12 per set● Standing Cable Chest Fly - 3 Sets - 12 Per set● Box Jumps - 3 Sets - 20 Per set● Standing Dumbbell Side Lateral Raise - 3 Sets - 10-12 Reps Per set

The DietDiet is key when looking to see some impressive results, however many people see the word diet and cut their calorie intake...This will NOT result in muscle growth. If you are looking to get lean muscle like Stephen then you will actually need to increase your calorie count.

Throughout the day your body will use the calories and fat to convert it into energy. If you increase energy output by going to the gym but decrease your calories, your body no longer has any fat to convert. It can potentially then start using your stored muscle and this can result in muscle wastage.

What you eat is also very important, you might be eating something that you think is healthy but is actually offering no value to you whatsoever.

For Stephen Amell workout routine he decided to complete cut the following out of his diet;

● Processed Sugar● Alcohol● Gluten (When looking for the finishing touches) ● Dairy

The next step is to find out what your bodyweight is and ensure that you are consuming 1g of protein for each pound of bodyweight.

Where to get your protein from;

● Meats (Ensuring fat is removed)● Poultry● Fish - Ideally oily fish● Eggs - The whites are particular important● Whey Protein for that added extra

The Diet Continued...

You then want to make sure that 20% of your calories do come from fats. I know what you are thinking fats are bad right? Contrary to what some believe there are actually a lot of good fats. These fats are actually essential for a healthy diet, regardless on if you are looking for the body of a superhero.

Where to get your healthy fats from;

● Avocado ● Nut Butters IE Almond Butter● Coconut Oil● Steak● Eggs

These dietary fats help to increase testosterone, which is VERY important when looking to improve your muscle. There are supplements that can also help to increase your testosterone levels naturally, check out the best testosterone booster.(link here)

Meal PlansIf you are new to follow meal plans then it can be somewhat confusing. Here are a couple of examples of meals that you could make and enjoy!

Meal Plan #1

Breakfast: 3 Egg Omelette Lunch: Mackerel on Salad Dinner: Chicken Tray bake with Roasted red pepper and almonds

Meal Plan #2

Breakfast: Spinach and Kale SmoothieLunch: Avocado Salad with Roasted ChickenDinner: Oven baked salmon with mediterranean Couscous

Meal Plan #3

Breakfast: 3 Egg Omelette Lunch: Herbed chicken skewers with red onion and peppersDinner: Steak, Salad and Sweet potato Wedges

Meal Plan #4

Breakfast: Spiced Scrambled EggsLunch: Mackerel and Mediterranean SaladDinner: Seafood Paella

Meal Plan #5

Breakfast: Spinach and Kale SmoothieLunch: Grilled Chicken and CouscousDinner: Mexican Bean Chilli

A Bit About CalisthenicsA Simple Calisthenics Definition is that it’s a series of exercises that are done without any kind of equipment. It focuses on the core muscle exercises to help strengthen the entire body and develop muscle growth.

Interestingly Calisthenics is also known as body weight exercises, Parkour and freestyle workout. They all fall under the same bracket as they are in essence working out, without the use of equipment. Therefore when anyone talks about body weight exercising, they are also talking about Calisthenics. It is said to have originated from Greece, as it was originally called Kalos and sthenos. These translate to Beauty and Strength.

This workout routine has become more and more popular over the years. As it can be done anywhere whether at home or in the park, you can save a lot of money. You don’t need to purchase any expensive equipment or pay for any kind of gym membership. The benefits of doing Bodyweight exercises include;

● Muscle Growth● Fat Loss● Increased Stamina● Boost To Strength Levels● Improved Flexibility

Stephen Amell is a big supporter of Calisthenic workouts, as they help to give practical strength improvements. Unlike going to the gym, these workouts help increase muscle growth but help provide that lean physique. Instead of the bodybuilding look.

Check out full beginners guide to Calisthenics...

Are Supplements Worthwhile?

This does depend on the individual to be honest with you. Some people don’t need supplements or choose not to take them, however others believe they can help to maximise their efforts and therefore see faster results.

Below are the three types of supplements, I would recommend looking into if you was interested..

Cutting Supplements

In order to get a body like Stephen Amell, you need to cut the fat and get the body fat percentage down. This is what gets those abs showing and the impressive muscle definition. Many people find it hard to lose the stubborn weight and help increase muscle development. If this is you, I would recommend a cutting supplement.

Click here to view the best cutting supplements

Testosterone Boosters

testosterone is key when looking to increase muscle growth. As we get older we can experience a reduction of testosterone, not only that but our diet can also dramatically impact on it. Using a good quality testosterone booster can take gains to a whole new level, allowing you to see much better gains in a shorter space of time

Click here to see our best testosterone boosters on the market

Are Supplements Worthwhile Continued..

Pre Workout Supplement

A good pre workout shake is essential as it helps give your body that extra whey protein it needs. Taking one roughly 30 minutes before your workout can help to give you that extra energy to make your workout as effective as possible. A good one can also help to increase strength, stamina and also help start aiding in fat loss.

Click here to view recommended pre workout

Good Luck with your workout routine!!

Let me know how you get on and what you think about this ebook!

You can contact me here