Ryan Gosling workout
Ask yourself, “Why do most guys want to have a physique like Ryan Gosling?” The answer is simple: because probably every single woman you know wants to bang him. So you’re probably feeling a little bit jealous…threatened maybe.
It’s cool, I’ll admit, Gosling does have a pretty good physique. But if you’re wondering the type of body that women love, this is it. At 6’1″ in Crazy Stupid Love, Gosling weighs in at about 175 pounds.
Ryan Gosling isn’t the most muscular man in the world but when you have a low body fat percentage, you can get away with having less muscle.
Ryan Gosling workout routine
Before you read the workout below, just note that this is in no way Ryan Gosling’s official workout routine.
I tried searching online for his routine but came up short everywhere I looked. But that doesn’t really matter because if you do the routine below, I guarantee that you will transform your physique.
The following workout is a 3 day upper/lower split done on alternate days.
Monday (upper body)
- Low incline dumbbell press (angle set no more than 30 degrees): 3 sets/ 8 reps
- Cable row: 3 sets/8 reps
- Shoulder press (barbell or dumbbell): 3 sets/10-12 reps
- Weighted chin ups: 3 sets/10-12 reps
- Curl variation: 3 sets/12 reps
- Triceps extension variation: 3 sets/12 reps
Wednesday (lower body)
- Deadlift variation (sumo, trap bar, conventional): 3 sets/5 reps
- Leg press: 3 sets/10-12 reps
- Reverse dumbbell lunges: 3 sets/8-10 reps each leg
- Standing or seated calf raise: 5 sets/10-12 reps
- (optional) Hanging leg raise: 3 set/ failure
Fri day(repeat upper monday)
Simply repeat Monday’s workout
Fat loss bonus cardio (completely optional, not recommended for beginners)
Honestly, you don’t need cardio to lose weight and get a six pack, you can get ripped with dieting alone. But adding in a little cardio can help speed up the process plus you get some bonus conditioning work in, so that’s cool.
And if you do decide to do cardio, may I suggest following the high intensity interval training (HIIT) routine 2 times per week below:
- 5 min warmup on the treadmill
- 8 mins total sprinting: 30 sec all out sprint followed by 60 seconds of walking
- Perform 15 mins of traditional cardio on any cardio machine(treadmill, stair master, elliptical)
Ryan Gosling diet
While the workout above is great, it will only take you so far. Ryan Gosling didn’t get his abs by eating 20 slices of pizza per day.
If you want to get abs and reveal your muscle definition then you need to keep a strict eye on your diet.
The first thing you need to account for are you calories. Make sure that you are in a deficit.
Multiplying your bodyweight by 12 kcals is a good starting point to calculate your daily calorie intake to lose one pound per week.
The latter may sound weird, but trust me, it works like crazy.
How long will it take to get Ryan Gosling’s body?
For obvious reasons, I can’t give you an exact timeline for when you’ll see results. Everyone is different.
If you start off at a heavier weight, you’ll obviously have more weight to lose. And if you start off at a lighter weight, you’ll probably have to gain more muscle first.
And gaining muscle is, in general, a a slower process than losing weight. Keep realistic expectations and be patient.
Getting the sleek celebrity look
Ryan Gosling’s body is best described as a sleek GQ body which is well… an awesome looking body.
Flip through a GQ magazine and you’ll know what I mean.
My friend John Barban has a great program dedicated to creating the GQ celebrity look called The Adonis Index which focuses only helping you build a lean and proportionately muscular body that doesn’t look too bulky.
It’s one of the only courses out there that’s designed to help guys build a sleek GQ Hollywood body like Ryan Gosling. Feel free to ask me any questions about the Ryan Gosling workout in the comments.