Deadpool 3, DUMBBELL

On the Don Saladino App
Deadpool 3 (Dumbbell) is the third program in the trilogy! This is the dumbbell-modified program Ryan used to prepare for the 3rd DP movie. The program focuses on building a “performance physique”. It is as intense as you want to make it, so beginners take your time & go easy. Those with experience, go as hard as you $!&%@*# want.

GOAL: Lean Ripped Physique ⚔️
DIFFICULTY: For Everyone
DURATION: 9 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Adjustable Bench Optional

Training Split:

  • Day 1. Lower Body

  • Day 2. Upper Body

  • Day 3. Arm, Abs, & Intervals

  • Day 4. Lower Body

  • Day 5. Upper Body

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • 9-Week Deadpool 3, Dumbbell Program

  • Exercise Demonstration Videos

  • Weight Logging & Tracking

  • Nutrition Guide, Supplement Guide, & Macro Guide

  • Private Group Access

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE PROGRAM

The final chapter in the trilogy.
Deadpool 3 is designed to forge a performance-ready physique that hits hard, moves well, and looks like it belongs in a superhero suit. Whether you’re a beginner easing in or a savage going full send, this program meets you where you are. This is the 2023 plan that completed the trilogy. If Deadpool 1 laid the foundation, and Deadpool 2 brought the heat, Deadpool 3 is the evolution. A 5-day training split hitting lower body and upper body twice per week ensures balanced development and sufficient volume for strength + hypertrophy.

👉 Beginners: Ease in, master the moves, build your foundation.
👉 Veterans: Unleash it. Crank the intensity. Train like the credits are rolling.


🛠️ PROGRAM STRUCTURE
Day 1: Lower Body
Focus on strength and mobility with dynamic hamstring mobilizations and hip airplanes. Progress to compound lifts like heels elevated goblet squats and RFESS (rear foot elevated split squats), while incorporating reverse lunges, squats, and calf raises to target all lower-body muscles for hypertrophy and endurance.
Day 2: Upper Body
Upper body strength is emphasized with exercises like dumbbell chest presses, glute bridge chest presses, and dumbbell pullovers. Incorporate functional movements like single-arm dumbbell overhead carries and scap push-ups, while focusing on shoulder development with dumbbell side raises and flys. Plyo push-ups add intensity to the pressing movements.
Day 3: Arms, Abs & Intervals
A blend of isolation exercises for arms and abdominal work, combined with high-intensity interval training (HIIT) for cardiovascular conditioning. Tricep and bicep variations (cross-body extensions, curls, and kickbacks) are paired with abdominal movements, such as split stance chops, crunches, and side bends. Pick Your Poison intervals will challenge endurance and fat burning.
Day 4: Lower Body
A combination of mobility and strength training for lower body development. Exercises like swings, glute bridges, and dumbbell deadlifts focus on posterior chain strength, while leg press and walking lunges target quads and glutes for overall leg development.
Day 5: Upper Body
Target pressing power and pulling strength with exercises like alternating Arnold presses, dumbbell reverse flys, and inverted rows. Dumbbell bench presses, lat pulldowns, and push-ups build strength for chest, back, and shoulders. Dumbbell side raises and pullover work for shoulder and back stabilization.

🚀 PROGRAM HIGHLIGHTS
+ Verified: The exact structure used for Deadpool 3 (no guesswork here).
+ Dynamic Mobility Work That Matters: Every session starts with targeted movement prep to keep you limber, aligned, and injury-free.
+ Superhero-Level Core Integration: Core strength is baked into your main lifts and accessory work.
+ Smart Lifters: Built for those that crave a challenge, not confusion.
+ Optional Cardio Finishers: Torch fat, boost endurance, and level up your conditioning.

Buy the DEADPOOL 3, DUMBBELL PROGRAM and start today!

DAY 1 BREAKDOWN:

🔍 Lower Body - This lower-body training session kicks off the week with a hybrid of movement prep, power, and precision. You’ll build bulletproof legs, ignite your posterior chain, and sharpen the edge of your performance physique. Nothing fancy. Just results.

 🧘 A BLOCK: Activation / Mobility
A1: Dynamic Hamstrings – Prime the hinge pattern with dynamic lengthening
A2: Couch Stretch – Open the hips and prep the quads
A3: Hip Airplane – Build balance and joint control
🟢 Purpose: Unlock mobility, activate the glutes, and establish total-leg readiness.

🛠 B BLOCK: Loaded Carries & Posterior Chain
B1: Farmer Walks – Grip, core, and posture under load
B2: DB Good Mornings – Posterior chain activation without a barbell
🟢 Purpose: Build spinal integrity and real-world strength through dynamic carry and hinge work.

💪 C BLOCK: Foundational Strength
C1: Goblet Squat – Controlled tempo, full depth quad and glute gains without the joint stress.
🟢 Purpose: Strength without complexity—build structure and movement efficiency.

💥 D BLOCK: Unilateral Work
D1: Dumbbell Split Squat – Crush imbalances, challenge control, build depth
🟢 Purpose: Functional leg development and coordination that carries into every movement.

🏁 E BLOCK: Hypertrophy Finisher
E1: DB Reverse Lunge (Modify: DB Leg Curl) – Posterior focus with dynamic control
E2: Close Stance Squat (Modify: DB Leg Extension) – Quad burn and depth in a tight stance
E3: Standing DB Calf Raises – Full stretch, full pump
🟢 Purpose: Push volume for hypertrophy, joint strength, and aesthetic detail.

Buy the DEADPOOL 3, DUMBBELL PROGRAM and start today!

To get familiar with the app, check out the How to Use the App video in the sidebar and the How to Use the App guide in the Resources section, located in the footer.

While logging your workout, tap the History Button ↺ (second icon in the footer), a pop-up screen will appear with your logging history for the exercise, tap Close in the upper left corner to return to logging.

You can change from pounds to kilograms by tapping Settings in the lower right of the footer, toggling the slider on for Metric, and tapping Save in the upper right corner.

Ryan’s Tesimonial

“If there is one thing Don Saladino will get you… he will get you results. He knows what he is doing - that guy!”

Deadpool FAQs

  • Don has trained Ryan Reynolds since 2009. He trained him for all three Deadpool movies.

  • This is the 2nd Deadpool Program I wrote back in 2017. Every other Deadpool program out there is just a guess at how he trained.

  • No—absolutely not! Deadpool 1, Deadpool 2, and Deadpool 3 were created in 2014, 2017, and 2023, respectively. Ryan didn’t complete them back-to-back; these were written years apart. Each program stands on its own and does not build on the previous one.

    In my opinion, Deadpool 2 is the most challenging. It follows a 6-day training split, which demands a high level of commitment.

Frequently Asked Questions

  • Yes! All of Don’s programs are delivered through the Don Saladino App — but you must purchase a program first.

    Once you make a purchase, you’ll receive an email with instructions to download the app and your custom login credentials. You’ll then have access to your purchased programs in the app.

    Each program also comes with a downloadable eBook, so you have lifetime access to your program even after your app access period ends.

  • A purchased program will remain in your Don Saladino App account for 500 days from the date of purchase. During this time, you can repeat the program as many times as you’d like, track your weights, and monitor your progress directly in the app.

    To ensure you always have a copy, you may download or print the included eBook version, which is yours to keep forever — even after the app access period ends.

    Why 500 days?
    Nothing digital is truly “lifetime” — apps and online platforms change over time. To guarantee you always have your program, we provide an eBook version for lifetime use, while the app experience is available for 500 days to support your training and progress tracking.

  • Purchases made before January 2025 were eBook programs created prior to the launch of the Don Saladino App. These older purchases are not accessible in your app account and will not appear in the new app.

    However, you still own these programs indefinitely. Please make sure to print or download the eBook files. The exercise libraries and program files will remain stored in Dropbox until December 2025 — be sure to download everything you need before that date.

  • Don has designed programs to fit a variety of training setups — whether you have access to a full gym, a few dumbbells at home, kettlebells, or even just your bodyweight.

    Each program clearly lists exactly what equipment you’ll need:
    ✅ Gym Programs: These use standard gym equipment like barbells, dumbbells, cables, benches, and machines.
    ✅ Dumbbell-Only Programs: Perfect for a home setup — just a set of dumbbells and a small workout space are enough.
    ✅ Kettlebell Programs: Focused on using kettlebells only. Great for strength, conditioning, and mobility.
    ✅ Bodyweight Programs: No equipment required — you can do these anywhere, anytime.

    If you’re training at home and wondering whether your setup will work for a specific gym program, check the sales page for that program. The full list of required equipment is always included in the first section of each program’s description, so you’ll know exactly what you need before you buy.

  • My programs are designed for EVERYONE — from beginners to experienced trainees. All skill levels are welcome and encouraged to join!

    Each program includes clear instructions, exercise demonstrations, and modifications so you can train confidently, no matter where you’re starting from.

    If a program is best suited for intermediate to advanced trainees, I’ll always note that clearly on the sales page and in the program description — so you’ll know exactly what to expect.

    No matter your experience level, you’ll have the guidance and support you need to succeed.

  • PREMIUM PROGRAMS
    9 Weeks — $99
    These programs are inspired by how actors prepared for specific movie roles. They give you an inside look at the training style and methods used to build a film-ready physique. Perfect if you want to train like your favorite Hollywood actor.

    ESSENTIAL PROGRAMS
    6 Weeks — $69
    These programs are goal-focused and designed to deliver results for everyday fitness goals — like building strength, improving performance, losing fat, or boosting overall health. Simple, effective, and easy to follow at any level.

  • Due to the nature of digital products and immediate access, all sales are final and non-refundable. Please make sure you have reviewed all program details before purchasing.

    Upon purchase, you receive immediate access to the Don Saladino App, your program, the nutrition guide, the supplement guide, and the macro guide. Because these materials are delivered digitally and available instantly, we are unable to offer refunds on any programs.

    If you are unable to start or complete your program right away, you have flexibility — your program will remain in your app account for 500 days from the date of purchase, so you can complete it on your own schedule.

    If you have any questions about your program or need assistance with access, please contact our support team. We’re here to help you get the most out of your training experience.

  • Please email Dino Brand Support. They have all the answers!

Real Results

“Real results are built with Micro-Momentum. The idea that big, sustainable progress comes from the accumulation of small, manageable actions done consistently over time. It’s not about giant leaps. It’s about stacking small wins every single day. One workout, one healthy meal, one good night’s sleep… they add up. Focus on the little things consistently, and you’ll build real, lasting results that go far beyond quick fixes.” — Don Saladino