Stephen Amell Workout & Diet: Arrow

Want to get Arrow jacked?


Stephen Amell has become a quite the celebrity with his hit show Arrow.  Former billionaire playboy Oliver Queen returns after a 5 hiadus from a shipwreck where everyone presmed he was killed.  Now he decides to fight crime with his trusty athletism.  Stephen Amell would not be able to run his own stunts and parkour if he did not train at the level that required it.  Here is an article about what the 6’1″ 185 pound actor does for his training and also his diet regime.



Arrow’s Diet

Now for the most part Stephen’s diet is very similar to other celebrities’ nutrition consumption.  Getting enough calories to cover the amount that he burns.  However it is the type of calories that he is consuming that is the most important part.  A lot of people will just start consuming a lot of calories thinking they will bulk up or create lean muscle, but that is not the case.  To gain that lean muscle that most of us are going after is to consume the clean and healthy calories.  It is really about the stuff that you take out of your diet which is the most important.

Even if he gets hungry on set he will go for a small healthy snack instead of an entire filling meal.  This gives him the energy that he needs without weighing him down.


Here is a list of what Stephen has excluded from his diet:

  • processed sugar
  • gluten
  • dairy
  • beer (contains gluten)

A couple other things to keep a focus on:

Eat 0.7 – 1 gram of protein per pound of bodyweight

You need adequate protein to gain muscle. Using 0.7 grams of protein per pound of bodyweight is a good daily minimum to shoot.

Some good places to get your protein consist of:

  • Meat
  • Poultry
  • Fish
  • Beans
  • Eggs
  • Whey protein powder

Get at least 20% of your calories from fat

Dietary fat helps boost your testosterone, helps keep you satisfied, and prevents your hormones from getting out of whack.

This is why it’s probably a good idea to get some fat in your diet. Get at least 20% of your diet to come from fat.

You can get it from sources like

  • Coconut Oil
  • Avocado
  • Steak
  • Ect.

Fuel up with small healthy snacks

Even if he gets hungry on set he will go for a small healthy snack instead of an entire filling meal.  This gives him the energy that he needs without weighing him down.

stephen amell workout3


Amell’s workouts usually consist of body weight exercises and parkour.  Again he does all his own stunts on the show so it is essentially training for the show while he is getting his fit on.

The other thing that he likes to press hard upon is mixing things up.  Do not get complacent with the same exact exercises each and everytime.  He likes to vary his workouts that he does about 3-4 times per week.

Most celebrities are working out a bit more than that, but if you’re working as hard as Amell does that should be plenty.


Training Sample

For example here are some advanced bodyweight moves:

  • Instead of chin ups, try muscle ups.
  • Instead of inverted rows, try front levers.
  • Instead of sit ups, try dragonflies.
  • Instead of lunges, try pistol squats.
  • Instead of bicep curls, try iron cross holds or bicep curls on TRX straps.

Here’s a sample workout with these exercise ideas in mind.

Muscle Ups 5 3 SSet#1
1 Arm Pushups 5 3-5 SSet#1
Hand Stand Holds 3 15 sec SSet#2
Front levers 3 10 sec SSet#2
TRX or Ring Bicep Curls 3 8-10 SSet#3
Dips on Rings 3 10-12 SSet#3
Lower Bodyweight
Pistol Squats 5 3 SSet#4
BB Hip Thrusts 3 8-10 SSet#4
High Box Step Ups 3 15 SSet#5
Dragonflies 3 6-8 SSet#5
Single Leg Calf Raises 3 15

When coming up with your own list, here’s Greatist’s list of their Top 50 Bodyweight workouts.

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Incorporate Weights

Again Amell doesn’t really care too much for weights.  He would rather just use his body for resistance, but if you are looking to incorporate some weight training here is a good sample excercises.  Again Arrow would only workout about 3 days per week.  Alternating a day on and  a day off.


Day 1 – Chest/Triceps/Abs

  • Incline dumbbell press – 4 sets/6-8 reps
  • Flat dumbbell press – 4 sets/10-12 reps
  • Weighted bar dips – 3 sets/8-10 reps
  • Overhead tricep extension – 4 sets/10-12 reps
  • Lateral Raises – 5 sets/12-20 reps
  • Hanging leg raises or ab rollouts – 3 sets/as many as possible

Day 2 – Legs/Calves

  • Rack pulls (pins set slightly below knee) – 4 sets/5 reps
  • Dumbbell Bulgarian split squat – 4 sets/8-10 reps per leg
  • Single leg leg-press (one leg at a time) – 2 sets/15 reps
  • Weighted hyper extension – 3 sets/8-10 reps
  • Calf raise (any variation) – 5 sets/12-20 reps

Day 3 – Back/Biceps/Abs

  • Weighted pull ups – 4 sets/6-8 reps
  • Bent-over barbell row – 4 sets/6-8 reps
  • Barbell curls- 4 sets/8-10 reps
  • Alternating hammer curls – 3 sets/10-13 reps each arm
  • Hanging leg raises or ab rollouts – 3 sets/as many as possible



As I stated earlier in the article, Amell does a lot of parkour training and it is dual purpose.  He trains that way because of the stunts he is doing in the show and also it is a great way of exercising.  I would only recommend you start doing some of your own parkour training if you make sure you have the proper eduacation and percaustions.   If you do not , then you run the risk of serious injury.  However on the flip side, if you do it correctly it can be an enjoyable and rewarding activity if you take the time to get prepared for it.


I have included a few videos below on some education and examples, but again I encourage you to go in depth on your research about parkour and if it is a wise decision for you.  Just go to Youtube.  There is more than plenty of information out there.


Amell’s Parkour Training



Stephen Amell again believes in mostly body weight training.  It works for him because of the role that he plays in arrow.  He does very little with weights because he doesn’t believe in practical value.  It makes sense that there is no a whole lot of real world value in a man that can bench press 300 pounds vs. a man that can do 30 pull ups(especially for something like he does) however I believe in balance.

If you’re not lifting weights you are limiting yourself on strength and building lean muscle.  You still can do it, but it will be more difficult.  If you are really serious about building that lean and mean physique I encourage you to take a look at some of the other articles on other celebrities that do build serious mass.  Pick and choose what you like and implement into your regimen.  No one way is perfect and will work with everyone so it is all about finding what works for you.

Training is vital to your success, but I am an avid believer in diet as your number one priority.  Chunk your meals down into 5-6 meals a day.  Eat good clean energy.  Based on your goals and how many calories you are burning in a day is how many calories you should be consuming.

Hope all that helps and if you have any questions please leave them in the comment section below.

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