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. Nice.

    A last couple of questions.

    By following the plan, Will i get that Nice V-shaded chest Line like gosling?

    And about my Weight. Should i drop some fat first? Letsaltet sat down to 90-95 kg before starting Real out or dosnt it matter? 🙂 sorry for my poor english 😀

  2. And i was wrong – i still have some questions, but these Will be the last, with those up over.

    What about weekends. Can i Eat and drinkthings like chips, cokes and candy and so on – but of course not to much, u know. Without ruin the gosling program? 

    And with my high and Weight, Can i then go after the description above on how long it Will take to get a body Like goslings? A couple of months? 

    And with the program, Do i get my stomach sides, stomach and legs Worked out aswell?

    And u say that goslings body fat is only 10%!? And rest muscle ? 

    How much would u say that gosling weights?

    1. Hey Emil,

      To answer your questions:

      1) Yes it should get you a v shape
      2) Yes, I would recommend dieting down first
      3) Yes, you can still eat chips, cookies, and whatnot, but just make sure your calories are in check.
      4) I honestly can’t say how long it’ll take you to get a body like Ryan’s. Possibly 2-3 months.
      5) I would say Ryan is about 170-180 pounds

      -Keith

  3. Hey Keith, I’m pretty similar to Brett, 5″11 and around 140, with a fairly high metabolism. I’m going to take the same advice you gave him, using the home workout video you also posted. I worked out that i need to intake about 84g’s of protein a day to start exercising with. My question is that i don’t really have a great deal of knowledge on ideal foods or snacks to eat throughout the day, i tend to eat quite a bit of chocolate and manage to stay skinny but i rarely have a lot of meat purely to the fact that I never really used to eat a lot when I was younger. If you could give me some advice on what kinds of meals i should snack on / cook that would be marvellous. Thank you!

    1. Hey Calum, there’s actually no “ideal foods” to eat. If you’re dieting, it’s probably better to stick with foods eat more fruits and vegetables since they will fill you up, but the most important thing is to watch your calories. You can still eat chocolate every day if you want, but just make sure you stay within your calorie limits.

      -Keith

  4. Nice article, but what if I’m super skinny and I already have a six pack. I just want to gain muscle. Wiill this workout still work for me?

    1. Hey Symon,

      Ya you can follow this workout, but just make sure that you are eating more as well. Try to eat 500 calories over your maintenance intake on your workout days and just eat at maintenance on rest days. As long as your diet is in check and you’re consistently getting stronger, then you’ll definitely gain muscle.

  5. I disagree with a lot of this. you say to focus on eating less if you want to maintain muscle and lose fat? you should be eating more, high protein foods and cut the carbs from 1 o’clock, and have more protein than you would if you were tying to build muscle. otherwise your muscles will shrink

  6. Well then sorry sir, but you really dont know what youre talking about. by having only one big meal a day, you are slowing your bodys metabolism, and a fast metabolism is essential for healthy digestion and losing weight. to speed up your metabolism you should be having more meals a day however eating slightly less in those meals. to lose weight you should be cutting the saturated carbs and eating healthy ones like brown rice or sweet potato up untill lunch time, and keep in the high protein like chicken or fish so your muscles dont lose volume. what you are suggesting is not healthy. you are also forgetting other important factors of losing weight, i.e drinking a lot of water throughout the day, and doing regular cardiovascular exercises such as sprints, cross training, spinning. “Not sure i understand. if you want to lose fat, the only way to do so is by eating less.” Sorry my friend but you couldnt be more wrong.

  7. when you starve your body, and then you eat, everything you eat gets stored as fat because your body isn’t used to it and is protecting yourself, so maybe you’ll become skinny, but you’ll get a fat stomach (pot belly). there will be no ripped abs with a fasting diet.

    1. I have yet to find any proof behind that. Take a look at people like Martin Berkhan and Brad Pilon, 2 guys who regularly practice fasting and are in amazing shape.

    1. Well Ryan Gosling doesn’t really have huge arms, so as long as you get strong at all the upper body movements, your arms will grow nicely in proportion.

  8. Hey,

    Thanks for a great post.

    I have wanted to start training for half a year now and this seems like a perfect program for me. However, I am totally new to all of this. I am 5.75ft and 129 pounds, should I gain some weight first? Proteins etc? Also unfortunately I don’t have access to a training studio where I live at the moment, but I can buy equipment. Are there something I could buy to replace some of the workouts or should I just stick to the video you posted to the other guy?

    1. Yes you should definitely try to pack on some muscle first. If you don’t have equipment, I recommend investing in some dumbbells and a pull up bar. But otherwise, you can do the bodyweight circuit I posted in the video.

  9. Alright thanks, I will buy that. So that, combined with proteins and the video workout is my best bet? How many sets with dumbbells (and which weight for those) and pull ups should I do every day?

    1. For dumbbells, you can get a moderate weight (45-50 pounds). But since you’re using lighter weights than you would at a gym, you should increase the reps you do. Here’s a modified workout you can do at home:

      Mon (upper body)

      Incline press: 3 sets x 12 reps
      Bent over dumbbell row: 3 sets x 12 reps
      Shoulder press: 3 sets x 10-12 reps
      Chin ups: 3 sets x 10-12 reps

      Wed (lower body)

      dumbbell deadlift: 2 sets x 10-12 reps
      dumbbell squat: 2 sets x 10-12 reps
      Reverse lunges: 3 sets x 8-10 reps each leg
      Dumbell swing: 2 sets 12 reps

      Fri (repeat upper)
      Simply repeat Monday’s workout.

      -Keith

  10. hey dude…
    im 1.90cm and 80kg… i have been working out for 5 months and i have seen some results… but im still back a few kgrams…. how much do i have to weight to look like that guy for my high…???

    1. It depends. Have you worked out before? Are you trying to lose weight or gain muscle? I’m gonna need some more details.

      1. im trying to gain muscle… im not fat im just abit skiny…. im have been working out for 5 months… but i dont see the results i wanted!! im starting to think about bying some proteine!!

        1. so my question is how can i gain muscle fast without gaining any fat??? and how long will it take me to gain muscle??? can you advice me any diets that will show me results fast???

          1. Do this:
            – follow the workout in this post
            – eat at maintenance level on rest days and eat at a 500 calorie surplus on training days
            – get at least .6 grams of protein per pound of bodyweight. Take a multivitamin, some fish oil, and eat plenty of fruits and veggies.
            – do this for 8 weeks and let me know what happens

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