Deadpool 3, Gym
On the Don Saladino App
Deadpool 3 (GYM) is the third program in the trilogy! This is the exact 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, 6 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Barbell, Dumbbells, KBs, Preacher Curl, Cable Machine, Machine Incline Chest Press, Bilateral Machine Row, Suspension Trainer (TRX), Back Extension, Dip Station, Leg Press, Leg Extension, Leg Curl, Seated Calf Raise, Adjustable Bench, Decline Bench, Medicine Ball, Bands, Ab Wheel, Cardio Equipment 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, Desktop Access, & eBook
9-Week Deadpool 3, Gym 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—and dares you to level up. Every split was designed with the endgame in mind. This is the 2023 plan that completed the transformation. If Deadpool 1 laid the foundation, and Deadpool 2 brought the heat, Deadpool 3 is the evolution.
👉 Beginners: Ease in, master the moves, build your foundation.
👉 Veterans: Unleash it. Crank the intensity. Train like the credits are rolling.
⚔️TRAINING SPLIT
A 5-day training split hitting lower body and upper body twice per week ensures balanced development and sufficient volume for strength + hypertrophy. This frequency is ideal for intermediate to advanced lifters looking to pack on size and power without overtraining.
+ Day 1: Lower Body
+ Day 2: Upper Body
+ Day 3: Arms, Abs & Intervals
+ Day 4: Lower Body
+ Day 5: Upper Body
🛠️ PROGRAM STRUCTURE
Day 1: Lower Body
Focus on strength and mobility with dynamic stretches like hamstring mobilizations and hip airplanes. Progress to compound lifts such as front squats and RFESS (rear foot elevated split squats), while incorporating leg curls, extensions, 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, incline chest presses, and pull-ups. Incorporate functional movements like single-arm overhead carries and med ball slams, while focusing on rear delt activation with face pulls and cable side raises for balanced shoulder development.
Day 3: Arms, Abs & Intervals
A blend of isolation exercises for arms, ab-focused work, and high-intensity interval training (HIIT) for cardiovascular conditioning. Tricep and bicep variations (cable extensions, curls, and pushdowns) pair with abdominal movements, and intervals challenge endurance and fat burning.
Day 4: Lower Body
Hit lower body with a combination of mobility work and strength training, featuring kettlebell swings, glute bridges, and deadlifts. Incorporate leg press and walking lunges to round out the lower-body pump and build strength in the glutes, quads, and hamstrings.
Day 5: Upper Body
Upper body pressing power and pulling strength are targeted with exercises like bottom-up kettlebell presses, suspension trainer rear flys, and inverted rows. Dumbbell bench presses, lat pulldowns, and dips work on pushing and pulling movements for chest, back, and shoulders.
🚀 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, GYM 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 – Stretch and activate the posterior chain through dynamic hinging
A2: Couch Stretch – Open up the hip flexors and quads for deeper squats and better posture
A3: Hip Airplane – Balance meets mobility; enhance hip control and joint integrity
🟢 Purpose: Prime the hips, unlock range, and fire up movement quality from rep one.
🛠 B BLOCK: Loaded Carries & Posterior Chain
B1: Farmer Carry or Sled Drag – Grip, core, traps, glutes—real-world strength
B2: Bodyweight Back Extensions – Fire up spinal erectors and glutes
🟢 Purpose: Build grit, posture, and posterior durability. This is the superhero backbone.
💪 C BLOCK: Foundational Strength
C1: Goblet Squat – Controlled tempo, full depth—quad and glute gains without the joint stress
🟢 Purpose: Reinforce strength, improve positioning, and dial in squat mechanics.
💥 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: Leg Curl (Light) – Isolate hamstrings with volume
E2: Leg Extension (Light) – Time under tension for quad detailing
E3: Seated Calf Raise – Lock in lower-leg strength and aesthetics
🟢 Purpose: Burn out the legs, stimulate growth, and hammer weak links.
Buy the DEADPOOL 3, GYM PROGRAM and start today!
