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Stephen Amell’s ‘Arrow’ Diet And Workout Routine – Fitness Volt

Stephen Amell is a Canadian actor best known for playing the role of superhero Green Arrow AKA Oliver Quinn in the television series Arrow. Apart from this, Amell has worked in several successful TV shows and movies like Teenage Mutant Ninja Turtles: Out of the Shadows. He is praised for elite fitness level along with acting skills. This is his complete biography, diet plan, training program as well as statistics.

Stephen Amell

Full Name: Stephen Adam Amell (Actor)
82kg (182lbs)6’-1” (185.31 cm)41 years
Date of BirthBirthplaceNationality
May 8, 1981Toronto, Ontario, CanadaCanadian

Stephen Amell Biography

Early Life

Stephen Amell was born on May 8th, 1981 to Sandra Anne and Thomas J. Amell in Toronto, Ontario, Canada. He was born and raised there and attended the St. Andrews College, a private school for boys, and graduated in the year 2000. Stephen is the first cousin of actor Robbie Amell who is best known for roles like Stephen Jameson in the series The Tomorrow People, Ronnie Raymond / Firestorm in the series The Flash as well as Fred Jones in the Scooby Doo movies.


Stephen Amell started his career with a short role in the television series Queer as Folk and bagged a major role in the first season of Dante’s Cove. After doing a few more series and recurring roles in Da Kink In My Hair and Heartland, the Canadian actor acted as werewolf Brady in season 2 of The Vampire Diaries. His portrayal of real-life criminal Joran Van Der Sloot in the lifetime movie Justice for Natalee Holloway aired in May 2011 was widely appreciated.

Arrow and subsequent success

After working through several roles for series like Hung and 90210, Amell’s big break came in the form of Arrow. The 41-year-old actor was cast as Oliver Queen in CW series Arrow which was based on the DC comic character of the same name. Amell reprised this character in other series like The Flash, Legends of Tomorrow, Supergirl and Vixen as a part of a growing Arrowverse franchise. While his popularity was growing with Arrow, Amell starred in the Teenage Mutant Ninja Turtles: Out of the Shadow in 2016 and played the role of Casey Jones.

Amell starred in the celebrity edition of American Ninja Warrior. The work he had put in for playing the role of Green Arrow / Oliver Queen was immediately visible to the viewers as Stephen Amell demonstrated supreme physical abilities that were reminiscent of the stunts he did in Arrow. As much as the series Arrow was praised, it had to come to an end sooner or later. The series came to an end after its eighth and final season aired in 2019 and 2020.

However, Amell is interested in reprising the role in a movie if he ever gets an opportunity to do so.

“If I’m gonna be a part of the DCEU, I’d probably just want to play the Green Arrow in there. I don’t know. I mean, are they still separate? Didn’t we have two Flashes in the Arrowverse at one point? So, I don’t know. We’ll see. Whatever they want. If I had to pick one, I’d pick my own movie, only because there’s so many things that selfishly I would like to do with Arrow that we couldn’t necessarily do on TV,” Amell said in an interview with the Geek House Show.

Career post-Arrow

In stark contrast from his role in Arrow, the Canadian actor played the role of a six-year-old’s estranged father in a short film titled Mi Madre, My Father while Arrow was still on. The film was the directorial debut of Amell’s Heartland co-star Michelle Morgan and it premiered at the 2018 Cannes Film Festival. Heels, a drama series based on professional wrestling, was Amell’s first assignment after Arrow’s conclusion.

While Arrow required Amell to maintain an insanely shredded physique along with other attributes like flexibility, functional strength and speed, his role in Heels required him to be more fuller.

“For Heels, I just really focused on my midsection and my hips, and my butt, and my legs, and thought to myself that if I can take care of this aspect of my body, specifically working my lower body, that everything else will basically fall into place,” Amell told Muscle and Fitness in an interview.

Pro wrestling career

Stephen Amell is a hardcore pro wrestling fan and he worked hard for a guest appearance in the WWE’s weekly Raw. Amell had a feud with Stardust (Cody Rhodes) during his appearances on Raw. He along with Neville fought Stardust and King Barrett in a tag team match at the 2015 Summerslam. Amell and Neville won the fight and Amell also received the ‘Celebrity Moment of the Year’ Slammy award for his dive on Stardust during the match. It was reported that wrestlers backstage were impressed with Stephen Amell’s performance. Amell later became friends with Stardust AKA Cody Rhodes and the duo even worked together on Arrow.

Amell had a few more memorable performances in the WWE in subsequent years and proved that he was a good fit even for the brutal profession of pro wrestling.

Stephen Amell workout

Stephen Amell does full justice to his character Green Arrow on screen. However, he not only looks like the superhero on screen but tries to be as close to him in real life as possible. As a result, he has developed a training routine that makes him mobile and increases functional strength as well as athleticism. Amell attempts to achieve a balance between strength and fitness through his training routine. He has stated on many occasions that he does a lot of bodyweight training. High-output bodyweight training yields excellent benefits in terms of overall fitness, strength, flexibility and athleticism. Therefore it helps Amell get in Arrow shape.

The 39-year-old actor likes to add variety to his training routine by mixing up different exercises to keep things interesting in the gym. This kind of approach enables him to push his limits and get better with each passing day without getting stuck in a monotonous routine that may kill the interest in training. Mobility, strength, fitness, speed and flexibility are the primary benefits of Stephen Amell’s training routine.

Stephen Amell usually does not take a day off from his training routine. Even on the off days, he prefers to do light training for active recovery instead of complete inactivity.

Typical training week

Amell’s training routine typically consists of three full body strength training sessions. These sessions are a combination of bodyweight, kettlebell and weight training exercises. He does not put a lot of emphasis on isolation and likes to perform compound movements for improving functional strength. The active recovery days include activities like mixed martial arts training.

He puts more emphasis on kickboxing and jiu-jitsu in his MMA training as these are one of the most effective striking and grappling disciplines among all the purist martial arts. Along with this, Amell also does outdoor running, parkour and archery. Parkour consists of activities like running, jumping and climbing to get the necessary muscle stimulation. Amell typically dedicates three days per week for active recovery. However, he also opts for complete rest on some of the Sundays.

Day 1: Strength

Day 2: Active Recovery

Mixed Martial Arts training, especially Kickboxing and Jiu Jitsu along with running, parkour and archery

Day 3: Strength

Day 4: Active Recovery

Mixed Martial Arts training, especially Kickboxing and Jiu Jitsu along with running, parlour and archery

Day 5: Strength

Day 6: Active Recovery

Mixed Martial Arts training, especially Kickboxing and Jiu Jitsu along with running, parlour and archery

Day 7: Active Recovery / Rest

Mixed Martial Arts training, especially Kickboxing and Jiu Jitsu along with running, parlour and archery or complete rest

Stephen Amell Diet

Stephen Amell’s physique is testimony to the fact that a physique has more to do with the kitchen and less to do with what you do in the rest of your time. Amell is extremely careful about what he puts in his body and follows a very strict clean diet. He avoids processed foods that are high in simple carbohydrates and sugars in favour of a diet that is high in lean protein and good fats. The Arrow star also stays away from beer, gluten and dairy for the most part.

Amell firmly believes that eating sugar,salts and simple carbohydrates laden foods tend to satisfy the taste buds but that is just a short-term gratification that has other consequences. As a result, he has become very particular about the quality of food he consumes. His wife is a fitness and nutrition enthusiast. She cooks healthy and tasteful foods for him that Amell really enjoys. These nutrient dense foods help him keep the hunger pangs at bay and help maintain a healthy frequency of eating.

“There’s nothing worse than eating junk food and you get that moment of satisfaction and fullness, then it goes away and you’re all shaky, and you’re hungry, and then you go back to sh****y food again, and it just turns into a cycle that is not a lot of fun,” Amell told Muscle and Fitness in an interview.

Full day of eating

Stephen Amell’s high protein and fat diet helps him stay lean by making his body fat adaptive. Typically, the 41-year-old star begins his day with a modest oatmeal and eggs breakfast. Lunch and dinner consist of high quality protein sources like fish and lean meats coupled with veggies or avocados. Amell supplements his diet with protein shakes and snacks on fruits and nuts to maintain the blood sugar levels.

Typical day of eating in Stephen Amell’s life looks like this:



  • Protein Shake
  • Fruits and Nuts



  • Lean Protein
  • Avocados
  • Olive Oil


Personal Life

Stephen Amell married Carolyn Lawrence in 2007. However, the couple divorced in 2010 and Amell married actress and model Cassandra Jean Whitehead in 2012. The couple has a daughter named Maverick (born in 2013) and a son named Bowen Auguste Amell (born in 2022).


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