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.
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.
hey I know this is an old post, but was just wondering if I started doing this work-out routine, how long it would be before I could expect to look anything like the picture above. I’m currently 22, 189cm and about 150lb with very low body fat, less than 10% (haven’t worked out in years, just recently lost about 7lb of fat due to hectic lifestyle and not eating enough) peace x
James,
It looks like you need to put on a bit of muscle. As for how long that will take, it’s hard to say. If you’re a complete beginner. you’ll probably start making gains relatively quickly. Just follow the program I laid out and make sure you’re eating enough. As long as you’re consistently getting stronger, you’ll get the body you want in no time.
Hi ! I’m trying to gain some muscle but i’m limited in equipment. I only have some weights, a rowing machine and a swiss ball at home. Are there some exercises of this routine I can do with this limited equipment? I’m going to a gym next year when I have more easy acces to it but for now I want to exercise till then at home. thx !
Here’s a slightly modified workout I posted for someone else in the comments above. But then again, I don’t know how heavy your dumbbells are, so you may have to adjust the reps below:
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.
Hey can you repost that super intense bodyweight circuit by Craig Ballantyne? Can’t see the video
Here you go – http://www.youtube.com/watch?v=fhWjPYdu_qk
do you think that workout will give me some washboard abs fast? If I have a good diet? Not much fat to lose either, almost none
Well if you don’t have a lot of fat to lose then yeah, do this workout 3x per week combined with a good diet and it’ll work.
sorry to bother… But do you now how many weeks / months? To see changes… So just I can get my motivation up 🙂
Well it’s really hard to say without knowing exactly how much you have to lose. If you have 5 pounds of fat to lose, then it might just take 3-4 weeks to lose depending on your calorie deficit.
Hey Keith,
Great tips! I’ve been working out sparingly for a few months, but I’m looking to get into similar shape as pictured above. I’m about 5’7″ 140lbs with a relatively fast metabolism. I only have a few 15lbs dumbbells at my disposal for now, so are there any rep changes you think I should choose for the exercise plan you laid out? Thanks!
It’s hard to say exactly, but since you’re training with such light weights, you’ll have to increase the reps up until the point where you fatigue your muscles. This could be 20-30+ reps. You could do bodyweight workouts instead like this one – http://www.youtube.com/watch?v=fhWjPYdu_qk
I’m 5’7 and my weight is 172.. I really really need to get like Ryan G. If I follow this plan, should I get a protein (Which one should you recommend me) and about the workout routine… this routine is only 3 days per week?
If you have trouble getting enough protein, then buy some whey protein. Gold Standard whey is good and yes, this is 3x per week.
Hey, I’m 17, 5’7″ and I weigh 143 I’m trying to bulk up and im drinking muscle juice but I’ve noticed that i’m getting some belly fat and I cant see my abs anymore.. what to do?
If you’re gaining fat, you’re simply eating too many calories. Cut back on your calories.
In the movie stupid crazy love I would say that Ryan’s body fat is less then 10% …dudes need to be under 10% for abs to show ..so I’d say he is 7-8% body fat on that movie .
Well most guys will show their abs at 10%. This is where I believe Ryan is at. But if you want to get absolutely shredded then you need to get down to 7%.
This is a perfect example of the body I’m building which is why I chose the Adonis Index as my muscle building program! Great article and I like how you list height and weight estimates with each celebrity post.
Forgot to ask you, you didn’t told us the routine for the abs…. And If I weight 174 how much weight should lift ?
Getting abs is more about getting down to sub 10% body fat. A lot of the exercises will indirectly work your abs.
I’m 6’3 and 245lbs. What should i aim as an ideal weight target in order to achieve the results above…I have plenty of muscle so i mainly focus on cardio.
Approx between 180-185.
Hi, I’m 26 5ft10 and weigh About 158lbs. Should I stick to the 1800 calories? Also what type of weight should I be looking to be lifting??
If you’re trying to lose weight that should be fine. For weight, choose a weight you can lift for the specified rep range but make it so that you leave 1 rep left in the tank.
It’s just so my abs can show through and have some definition of my pecs. Thanks
hey, this looks really promising! I will try it starting from next week.
However, do you recommend staying on the same weight for all sets of a certain excercise or increasing and going for as much as you can in the last set?
Tnx and looking forward to trying this!
Same weight for the respective rep range.
Hey there,
I’m 5’11” about 155 lb. I’ve been working out pretty hard for about a year and a half. I’ve seen results for sure but am definitely a hard gainer and can’t seems to lose that last 4-5 lbs of fat. I try to eat 2000-2500 cals a day, and healthy as much as possible. This workout looks awesome, and definitely targets the areas I want to build. Any tips on speeding up muscle gains and losing that last fat? Do you recommend any ab exercises to go with this? Thanks!
If you want to speed up the process, you can throw in some cardio on your off days.
If you want, throw in a few sets of hanging leg raises for your abs after each workout.
Is Ryan Gosling an ectomorph?
Yes