Ryan Gosling Workout Routine For Crazy Stupid Love

March 25, 2021 | 158 Comments

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 training routine

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.

You can go on a fat loss diet like the one I outlined here, or you could try out fasting to lose weight.

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.

Just this year I created a program that’s solely dedicated to creating the GQ celebrity look called Superhero Shredding, which focuses only helping you build a lean and proportionately muscular body that doesn’t look too bulky while losing fat.

The step by step course to help you build a body like Ryan Gosling.

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.

158 Comments - Leave Your Thoughts

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    1. Hey Thomas, thanks for stopping by.

      For any exercise that has you doing 10-12 reps, rest for 60 seconds between sets.
      For any exercise that has you doing 8 reps, rest for 90 seconds between sets.
      For the exercises that has you doing 5 reps, rest for 2-3 minutes between sets.

  1. My weight is around 168 and my height around 5’8. I’m skinny fat :/

    What should my caloric intake be? 1800? Most of my unwanted weight is sadly around the midsection and sides. Is it pointless doing ab workouts without a low body fat percentage?

    1. Hey Johnny,
      If you want to lose weight, I would start at about 1700 calories per day. and no, it’s not completely pointless to do ab exercises even if you have a high bf %. Doing ab exercises now will still give you a stronger and more muscular core and by the time you drop the weight, your abs will really pop.

  2. Thanks mate.

    How much should be protein? In other words, should I be getting 1 gram of protein per every pound i weight? Any suggestions are helpful. Books, articles, etc.

    1. For protein, it’s not really necessary to eat 1 gram of protein per lb of body weight. This is largely a myth. You will do absolutely fine if you just average about 0.6 grams protein per lb of bodyweight.

  3. I can’t go to a gym or buy equip. I have to workout home, what workout would you recommend me to get a body like Ryan Gosling but using only my body weight? Cheers , thanks

      1. I will try that, will that give me good results? Cheers and thanks for the quick response.
        One more question, I can’t really diet, because where I work there are really few places to eat and I can’t bring something from home, and the places to eat are really junk food only.. I usually have a good breakfast and dinner, but lunch really is a problem for me… Should I do an extra cardio? Thanks

        1. Twist,
          As for your diet. Have you ever considered trying intermittent fasting where you would just eat 1 big meal per day?


          As for extra cardio, I wouldn’t recommend it for now. The routine I recommended is already pretty intense and sort of doubles as a cardio and resistance program. Just stick with it for 3x a week and see how it goes.

          Hope this helps

          1. That really isn’t a good idea for me, because I’m a smoker, and if I don’t eat in the morning and then smoke I feel really bad.. Eating in the morning is a must for me, or i’ll feel really weak…

          2. Hmm.. okay.

            And when you say you can’t diet, what exactly do you mean. Are you tracking your calories, because that’s honestly all you need to do to lose weight. Even if those places near your work are all junk food, just try to pick something that’s not too high in calories.


          3. I will try that… I think I already asked this question ( I did) but will the results be good? Im on average build, not fat , not skinny either, how long will it take to se results? Cheers

          4. Well it depends, if your diet is in check and everything, you could be seeing results by the end of the first week, but I can’t give a definite answer.

  4. Hey I’m 5″11 and weigh 140. I would love to put on about 20-30 lbs of muscle. I have a very high metabolism. Its a struggle to gain weight. If you can, could you help me out with a eating routine?

    1. Hey Brett,
      Sure. Eating is fairly simple if you want to gain muscle. I’m assuming that you’ve never weight trained before, right?

      1) Eat at a 500-600 calorie surplus over your maintenance amount every day.
      2) Aim to average 70-80 grams of protein per day
      3) Take a multivitamin and an omega 3 supplement(fish oil)

      That’s all. Simple and easy.

      1. It doesn’t matter how many meals as long as you hit your calories. It could be 2,3,or 5 meals per day. It’s up to you. And yeah, I would avoid cardio for now.

  5. Hi man, just looking for a bit of advice.

    I’m 5″6′, about 170lbs, so I’m trying to eat about 1700 calories a day (inc. 500kcal deficit).

    Just finding it difficult to get my roughly 100g of protein a day within that calorie boundary? Like e.g. I had some relatively high-protein cereal for breakfast, and a couple of scrambled eggs for lunch, and I’m on like only 25g, there’s no way i’m gonna make 75g in my dinner right? Should I be drinking protein shakes or something similar as a supplement?

    1. Hey Tim,
      Actually, you really don’t need 100g of protein if your goal is to simply maintain muscle and lose fat. You could do just as well if you just aimed to average around 60-70g per day. I know this is really different from a lot of the other protein advice given out there, but it’ll work just as good.


      1. Oh ok, so you only need to eat approx. 0.6g protein per lb if you’re trying to build muscle then?

        That sounds much more attainable 🙂

        Thanks man!

  6. Hey there,

    Need a bit of advice , I’m about 170 CM tall and weight 165-170 lbs (not sure if the scale at the gym is broken or not)

    Ive been hitting the gym 3-5 times a week for the past 4-5 months..sometimes I don’t really push myself and sometimes I do. I noticed muscles gain around my arms but my stomach area is where all the fat is being held up. I do abs work outs in my routine but I don’t really see any improvements besides muscle mass around my arms. Would going with the IF diet plan give me that defined/cut look while losing fat and not muscle tissue? Im afraid that if I cut out a meal I’ll start to loose mass.

    1. Hey Jon,
      Using IF will definitely not cause you to muscle mass. It’s a great way to lose fat.

      If you have some fat in your stomach area, then you probably just need to lose some bodyfat. Doing ab workouts simply build muscle in your abs, but do very little to burn fat.


  7. Hi,
    First of all, I’m not that sure whether I am capable of being like Ryan’s body, my weight is 95kg, 209lb. If I were to follow above routines, how should I do? Shall I follow exactly stated?

    Thank you.

  8. Another problem, is there any methods precisely calculate your calories apart from being approx in every meal you take? I have problem whether is it enough or not, or perhaps more than I should take.

    During off-the-gym, I mean resting, am I suppose to eat according to the calorie deficit as well or lower?
    Thanks again mate.

    1. Well, in general if you’re trying to lose fat at the rate of 1 pound per week, you can multiply your bodyweight by 12 to get your daily calorie intake. It is up to you on how many meals you want to spread those calories over. As for rest/training days, I wouldn’t worry about it. For now, just try to create that weekly calorie deficit.

  9. I’m 16 years old, and at 6’1″ nearly 6’2″, I only weight around 140-145. I eventually wanted to get around 155 and even if possible 160 within the next 4-6 months. I’ve been doing a lot of hammer curls and chest workouts with planking for several minutes and 1-2 days of lower body workout routines. I have really long limbs that make me look even more lankier. I know my body type is similar to that of Ryan Goslings in Remember the Titans, and Brad Pitt in Thelma & Louise/ Fight Club. If you could let me know how to get more mass, in a way that would last me long term, I’d appreciate that!

    1. Peter,
      To get more mass, you could follow the workout program I outlined in this article. Since you’re still so young, gaining muscle shouldn’t be pretty easy. You just gotta train hard and eat enough calories.

      Best of luck

  10. Hello, im 20 years old, and a hardgainer. I tried weight lifting before but not for a successful amount of time. I am 6ft 1in and weigh 135-145 on a good week. I want to gain weight, but preferrably muscle. Ryan goslings body is an ideal body type because its not to muscular or skinny. Gym access would be too difficult to commit too because i have no way of getting to one. Anythin i can do at home to achieve a goal body type like his at home?

    1. Hey Ray,
      It’s a but difficult to gain weight without weights. Do you have weights at home? If not, you could just do bodyweight exercises like push ups, pull ups, and squats.

  11. What’s up, I’m 23 years old and I’m about 6’4 175. I have worked out on and off for the past few years. I can gain muscle very easily as long as I’m on a supplement of some kind. People refer to me as “the most ripped guy they know”. My question is will this workout make me lose weight? It is extremely hard for me to gain weight. I’m ripped but I look nothing like Ryan gosling. My chest is very thin and that puts a huge damper on my physical appearance. Also, It seems that I can not grow in my lower chest. It is just flat. Any advice would be greatly appreciated. Thanks

    1. Hey Aiden,
      Sure this workout can help you lose weight, but losing weight is more about dieting than anything else. Just focus on eating less, and you’ll lose weight.

  12. Hi there!!
    Well..Im really determined to get in a body shape like that..
    But Im not fat ou chubby in my actual form. Im skinny..
    So I dont have to run or do so mu ch cardio to get like that, right?
    I have to eat essencialy protein, carb, and do the phisical workout, right?
    I have some difficult to gain wheight..

    1. Hey CC,

      If you’re a skinny guy, I don’t recommend cardio.

      Just hit the weights hard and make sure you’re eating enough.


  13. Hey. Nice program!

    I’m 189 cm tall, and weights about 110kg. If i want a body precise Like Gosling’s – should i then just simply follow the workout plan above (Mon) (Wed) (Fri) and eat Max 1800 calories “im aming at 1600-17 calories”. ? What about protein how much would you suggets? should i just follow All that, and it would be fine?

    Most of my Weight is muscels bit Also much is fat, proberly more fat that is hidding All muscels. I have much on legs, stomach and on my sides.

    But it dosnt matter right? As long As i follow the scetual ill be fine right? It Will just take time?

    1. Hey Emil,

      Ya just follow the workout plan as laid out. For protein, try to get at least 0.6 grams per pound of bodyweight. Just give it some time and it should work for you.


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