Exercises and diet of Aaron Reed, Ryan Reynolds' muscular double in "Free Guy"

Aaron Reed is a former WWE athlete and a competitive bodybuilder. The athlete is also one of the tallest bodybuilders.

The athlete was most recently recognized for his participation in Ryan Reynolds' film "Free Guy" where he plays the super muscular version of the actor, due to his similarities to Reynolds.

Aaron spends 1 to 2 hours a day in the gym. This is the time needed to ensure good results.

As a child he was diagnosed with leukemia and when he was in the middle of his career as a WWE athlete, Aaron caught hepatitis. But none of this made him give up.

The workout

• Monday – Conditioning and Functional Training

  AM workout:

  1. Explosive conditioning sprints — 100-yard dash, 8 times

  PM workout:

  1. Hand cleans (3 sets, rep til failure)

  2. Heavy upright row (3 sets, 5 reps)

  3. Heavy shrug (5 sets, 5 reps)

  4. Calf raises (3 sets, 10 reps)

  5. Serratus hanger (2 sets, 10 reps) for two sets of 10 and

  6. Russian twist (2 sets, 25 reps)

  7. Leg raise (3 sets, 10 reps)

  After he completes his second workout, Aaron spends 45 minutes working on his poses.

• Tuesday – Chest, Abs, Calves

  1. Bench press (4 sets, 10 reps)

  2. Dumbbell pullover (4 sets, 8 reps)

  3. Dumbbell fly (4 sets, 12 reps)

  4. Cable fly (4 sets, 12 reps)

  5. Push-up (4 sets, rep til failure)

  6. Dip (4 sets, rep til failure)

  7. Standing calf raises (3 sets, 10 reps)

  8. Seated calf raise (3 sets, 10 reps)

  9. Sit-up (2 sets, 25 reps)

  10. Leg raise (2 sets, 25 reps)

• Wednesday – Back, Hamstrings, Serratus, Calves

  1. Deadlift (4 sets, 5 reps)

  2. T-bar rows (4 sets, 6 reps)

  3. Dumbbell row (3 sets, 5 reps)

  4. Heavy seated row (3 sets, 8 reps)

  5. Pull-up (3 sets, 10 reps)

  6. Lat pulldown (3 sets, 8 reps)

  7. Close grip pulldown (3 sets, 10 reps)

  8. Straight arm lat pulldown (2 sets, rep til failure)

  9. Horizontal calves (3 sets, 10 reps)

  10. Standing one leg calves (3 sets, 10 reps)

• Thursday – Rest

• Friday – Arms, Calves, Abs

  AM workout:

  1. Explosive conditioning sprints — 100-yard dash, 8 times

  PM workout:

  1. Tricep press down (2 sets, 10 reps)

  2. Skull crusher (3 sets, 10- 15 reps)

  3. One-arm overhead cable extension (3 sets, 10 reps)

  4. One-arm cable reverse curl (3 sets, 10 reps)

  5. Standing alternating dumbbell curl (4 sets, 8 reps)

  6. Preacher curl (4 sets, 8 reps)

  7. Standing one arm isolation curl (2 sets, rep til failure)

  8. Burnout donkey calf raise (3 sets, 10 reps)

  9. Standing calve (3 sets, 10 reps)

  He finishes his workout on Friday with more posing practice.

• Saturday – Quads and Calves

  1. Leg extension warm-up (3 sets, 10 reps)

  2. Squat (5 sets, 8-15 reps)

  3. (Start light) Hack squat (3 sets, 15 reps)

  4. Leg press (4 sets, 25 reps)

  5. One leg squat (2 sets, 15 reps)

  6. Leg extension (3 sets, 10-12 reps)

  7. Seated calf raises (4 sets, 10 reps)

• Sunday – Shoulders, Neck, Abs, Calves

  1. Seated dumbbell press (4 sets, 8-10 reps)

  2. Standing shoulder fly (4 sets, 20 reps)

  3. Bent-over fly (3 sets, 20 reps)

  4. Rear delt machine (3 sets, 10 reps)

  5. Sit-ups (3 sets, 15-25 reps)

  6. Leg raises (3 sets, 15-25 reps)

The diet

Aaron’s protein intake ranges from 350 and 400 grams each day. He tries to eat at the same time every day and focuses on eating whole foods.

1. Breakfast 

• Egg white omelet

• Fresh fruit

2. Lunch 

• Grilled chicken

• Brown rice

3. Dinner 

• Grass-fed burger

• Grilled veggies