Last Updated On June 25, 2023
Ryan Gosling has been in the limelight for several decades, starring in everything from small indie films to major Blockbuster movies. While he takes on a wide range of roles, there’s one thing that most of his characters have in common… they’re in amazing shape!
Long gone are his scrawny days - just take a look at him in his early movies like Remember the Titans. Gosling’s lean and muscular physique, such as the one portrayed in Crazy Stupid Love, is here to stay. That’s all thanks to his dedication to fitness, intense weight training, and strict diet.
Want to know all about the Ryan Gosling workout? Here we’ll cover all the details on how this talented actor keeps his lean physique for the big screen.
- Workout Summary - Quick Look
- Ryan Gosling's Workout Routine Explained
- Ryan Gosling's Background and Best Known Roles
- Current Body Stats
- Ryan Gosling Workout & Training Principles
- Accomplishments, Awards & Nominations
- The Ryan Gosling Diet Explained
- What Supplements Does Ryan Gosling Take?
- Common Questions About Ryan Gosling
- Conclusion
Workout Summary - Quick Look
Main Workout Goal | Lean and Toned Physique |
Program Duration | 9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells |
Recommended Supplements | Protein Shakes Pre-Workout BCAA's |
Ryan Gosling's Workout Routine Explained
The main priorities for Ryan Gosling for each workout are to burn fat and promote muscle growth.[1]
From the looks of it, he’s accomplished both tasks successfully, but Gosling’s physique wasn’t achieved without a lot of hard work and dedication.
Ryan Gosling’s workout routine throughout the week is a mixture of high intensity interval training, light cardio, and lifting different types of weights.
Each of his training days focuses on a specific body area - upper chest exercises one day, lower body the next, etc.
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This is the day-to-day detailed weekly Gosling workout to lower body fat percentage and build muscle:
Monday: Chest, Cardio & Abs
Exercises |
|---|
Warm-up with stretching and light walking/jogging |
Cardio - 20 to 30 minutes of endurance or HIIT training |
Chest
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press | 4 | 10, 8, 5, 3 | 20-30 secs |
Cable Flys | 3 | 10 | 20-30 Secs |
Hex Press | 3 | 10 | 20-30 Secs |
Incline Dumbbell Press | 3 | 10 | 20-30 Secs |
Incline Dumbbell Chest Flys | 3 | 10 | 20-30 Secs |
Machine Decline Press | 3 | 10 | 20-30 Secs |
Related Article - Best Incline Dumbbell Press Alternatives
Abs (2 sets of the following circuit)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Crunches | 1 | 50 | 40-50 secs |
Leg Raises (off floor or machine) | 2 | 25 | 20-25 secs |
Flutter Kicks | 2 | 25 | 20-25 Secs |
Reverse Superman | 25 Seconds Hold | 25 | 20-25 Secs |
Plank Holds | 2 | 60 seconds each | 20-25 Secs |
Tuesday: Back, Cardio & Abs
Exercises |
|---|
Warm-up with stretching and light walking/jogging |
Cardio - 20 to 30 minutes of endurance or HIIT training |
Back
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 10, 8, 5, 3 | 25-35 secs |
Wide-Grip Pull Ups | 3 | 10 | 25-35 Secs |
Barbell Rows | 3 | 10 | 25-35 Secs |
Lateral Pulldowns | 3 | 10 | 25-35 Secs |
Cable Rows | 3 | 10 | 25-35 Secs |
Close-Grip Pulldowns | 3 | 10 | 25-35 Secs |
Abs (2 sets of the following circuit)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Crunches | 1 | 50 | 40-50 secs |
Leg Raises (off floor or machine) | 2 | 25 | 20-25 Secs |
Flutter Kicks | 2 | 25 | 20-25 Secs |
Reverse Superman | 25 Seconds Hold | 25 | 20-25 Secs |
Plank Holds | 2 | 60 seconds each | 20-25 Secs |
Wednesday: Arms, Cardio & Abs
Exercises |
|---|
Warm-up with stretching and light walking/jogging[2] |
Cardio - 20 to 30 minutes of endurance or HIIT training |
Arms
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bicep Curls | 3 | 10 | 25-35 secs |
Dumbbell Kickbacks | 3 | 10 | 25-35 Secs |
Cable Hammer Curls | 3 | 10 | 25-35 Secs |
Cable Pushdowns | 3 | 10 | 25-35 Secs |
Preacher Curls | 3 | 10 | 25-35 Secs |
Triceps Overhead Extension | 3 | 10 | 25-35 Secs |
Abs (2 sets of the following circuit)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Crunches | 1 | 50 | 40-50 secs |
Leg Raises (off floor or machine) | 2 | 25 | 20-25 secs |
Flutter Kicks | 2 | 25 | 20-25 Secs |
Reverse Superman | 25 Seconds Hold | 25 | 20-25 Secs |
Plank Holds | 2 | 60 seconds each | 20-25 Secs |
Thursday: Shoulders & Cardio
Exercises |
|---|
Warm-up with stretching and light walking/jogging |
Cardio - 20 to 30 minutes of endurance or HIIT training |
Shoulders
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Shoulder Press | 3 | 10 | 25-35 Secs |
Military Press | 4 | 10, 8, 5, 3 | 25-35 Secs |
Barbell Shoulder Raises (keeping elbows bent) | 3 | 10 | 25-35 Secs |
Dumbbell Front Raises (with straight arms) | 3 | 10 | 25-35 Secs |
Dumbbell or Barbell Shrugs | 3 | 10 | 25-35 Secs |
Arnold Presses | 3 | 10 | 25-35 Secs |
Friday: Legs, Cardio & Abs
Exercises |
|---|
Warm-up with stretching and light walking/jogging |
Cardio - 20 to 30 minutes of endurance or HIIT training |
Legs (Lower Body Day)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Back Squats | 4 | 10, 8, 5, 3 | 25-35 Secs |
Hamstring Curls | 3 | 10 | 25-35 Secs |
Calf Raises | 3 | 10 | 25-35 Secs |
Dumbbell Lunges | 3 | 10 | 25-35 Secs |
Weighted Step-Ups | 3 | 10 | 25-35 Secs |
Front Squats | 3 | 10 | 25-35 Secs |
Related Article - Best Seated Calf Raise Alternatives
Abs (2 sets of the following circuit)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Crunches | 1 | 50 | 25-35 Secs |
Leg Raises (off floor or machine) | 2 | 25 | 25-35 Secs |
Saturday & Sunday: Rest
Saturdays and Sundays are for rest in the Gosling household. Ryan takes it easy and lays off the weights, but continues to eat a nutritious diet throughout the weekend.[3]
Ryan Gosling's Background and Best Known Roles
Born November 12th, 1980, Ryan Gosling is an accredited Canadian actor that started his path to fame at the age of 13.
Like many movie stars, he appeared on Disney Channel’s The Mickey Mouse Club from 1993 to 1995, and his career massively took off from there.
After his years as a child actor, Gosling moved on to performing in independent films. Now, he has become one of the most impactful actors in Hollywood, starring in popular movies like:
Ryan Gosling’s career isn’t the only thing that’s worth appreciating. He is also a parent to 2 daughters alongside partner Eva Mendes, living comfortably in a $5 million mansion.
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Current Body Stats
Ryan Gosling’s workout routine has clearly paid off, and the proof is in his current body stats:
Stat | Measurement |
|---|---|
Height | 6’0” |
Weight | 172 lbs |
Age | 41 |
Biceps | 16” |
Waist | 34” |
Chest | 46” |
Ryan Gosling Workout & Training Principles
With a physique similar to that of Ryan Reynolds, Gosling isn’t the buffest guy in Hollywood. That being said, he has proven that massive pecs and enormous biceps aren’t necessarily the best representation of being “fit”.
He is more focused on keeping a healthy body weight while simultaneously toning every major muscle group.
Growing up, Ryan was scrawny and skinny. It wasn’t until he adopted his famous Ryan Gosling gym workout that he started to build muscles and bulk up.
He has been able to gain and maintain his physique by following a traditional bodybuilding split, with a 5-day regimen of about 1.5 hours per session.
Even on his rest days, Ryan still does some form of active recovery, like hiking or playing a game of basketball. After watching Only God Forgives, many people assume that Muay Thai boxing is a part of his fitness regimen, but this actually isn’t the case.
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Instead of Thai boxing, Gosling knows firsthand that cardio is the best way to cut body fat, which is why he does some form of cardio and cardio workouts with weights every time he hits the gym.[4]
Accomplishments, Awards & Nominations
While the impeccable Ryan Gosling abs are worth giving an award to, the main thing Gosling is respected for is his acting career.
He has a long list of nominations under his belt and is considered one of the most accomplished actors of our time.
Throughout his time on the big screen, Ryan has received two Academy Award nominations, a British Academy Film Award nomination, one Golden Globe Award from five nominations, and four Screen Actors Guild Award nominations.
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The Ryan Gosling Diet Explained
When it comes to diet and eating, Ryan considers how each item of food will affect the “Ryan Gosling physique.” His nutrition plan is thought out to the last detail, especially when he’s preparing for an upcoming movie role.
For example, Ryan ate mostly fish, vegetables, brown rice, and protein shakes to get ready for Crazy Stupid Love.
Now, he has changed things up by intermittent fasting to reduce fat, boost energy, and optimize anabolic hormone levels.
He usually follows a 16:8 intermittent fasting regimen, which means he fasts for 16 hours out of every 24-hour period. He usually stops eating at 7 pm and has his first meal at 11 am the following morning.
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Here’s what his typical meal schedule looks like:
Meal 1
Meal 2
Meal 3
Meal 4
While he tries to lay off the junk food, Ryan is known to have a sweet tooth, especially when it comes to Twizzlers!
What To Go For
What To Avoid
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What Supplements Does Ryan Gosling Take?
To help him with getting that Ken body, here are some supplements that Ryan Gosling takes:
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Common Questions About Ryan Gosling
Because of his dedication to animal rights, there’s a lot of speculation that Ryan Gosling sticks to a vegan/vegetarian diet.[5]
This isn’t the case, and he does in fact eat animal products in order to maintain energy levels and get enough protein.
Gosling underwent quite the transformation for Crazy Stupid Love, and he actually had to gain weight for the role.
This weight gain was essentially all muscle mass, and it took Ryan approximately 3 months to make it happen.
Unlike Christian Bale who has lost massive poundage for movie roles, Gosling hasn’t lost any serious weight for his characters.
Nowadays, he maintains a fairly steady weight but occasionally has to slim down slightly or bulk up depending on his character.
Also See - Charlie Hunnam Workout and Diet Plan
Conclusion
The Ryan Gosling workout may seem intimidating, but if you put your mind (and your body) to the task, you’ll be well on your way to chiseled abs and a strong upper body.
So if you’re trying to train your body to look like Ryan Gosling, start by eating a well-balanced diet of lean protein, healthy fats, and fresh produce. Then, hit the gym 5x per week and follow the fitness workout plan covered above.
References:
- https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
- https://medlineplus.gov/ency/article/002458.htm
- https://www.forbes.com/health/body/how-to-reduce-body-fat/
- https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegetarian-diet/
