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. Gosling isnt 6’1 but 5’11and didnt weight anything close to 180lb. He’s skinnyand and not too muscular at all. TV always make people bigger than they actually are.
    He doesnt look like he is in top shape.

    1. Spectacularly lame comment by Mike. He is in much better shape than the average guy. Most people looking at this page have laughable physiques compared to him – that’s where they’re here, aiming for his physique. It’s a fine physique to aim for. Muscular and lean. In the top 5 or 10% in terms of aesthetics, no doubt.

  2. Hi I’m 19, at 62.5 kgs (138lb) currently and I am 162cm (5 ft 3″). I’ve recently put on some weight (I guess its fat) after eating like a pig while I was studying for my exams (was at 60kgs [132lb] before). Now that I’m off university for the summer I really want to build up some muscle but have no idea what to start with. I’ve already started following your recommended exercise routine and my muscles do feel slightly sore (which from my little experience means its a good thing) but I have no idea what to do with regards to eating, calories, proteins and all of that in order to get in shape. Can you by any chance give me some tips on how to calculate how much I should be eating, what I should be eating, whether or not I should drink protein shakes or not and stuff like that? If you’re too busy perhaps you can point me to a guide which can get me started?
    Thanks for your help 😀

  3. What if I change the number of sets for the arm workouts to 2 sets, and the deadlift and leg press to 2 sets and the calf raises to 3 sets. Would I still get the same results or would it totally change the final result?

      1. Yea thanks! We talked on FB just now. I’m also wondering, roughly how long will it take until I see results?

          1. And for the bicep and tricep exercises, we can basically choose to do any exercise?

  4. I am 5 10, 145 male and I am fairly toned but not as much mass as i would like. I want to bulk up but not lose my toneness. Should I be afraid of post workout supplements that are mass gainers that they will make me lose my toned look? Right now I take zero supplements but am looking into a post workout. What would you steer me towards to create that “Ryan Gosling” look?

    1. Yes, but I pick one variations first such as barbell curl and tricep rope pushdown and stick with that for a couple weeks before switching to another exercise.

  5. Hi, If I drink alcohol every saturday, can I see any good results or I must to completely stop with drinkin alcohol ?

  6. I have never been to the gym but i am a labourer with a bit of a gut.

    I will be following this routine from tomorrow but i dont know what size weight i should use?
    Thank you

    1. It’s impossible to tell you what weight YOU shoulld use since everyone starts out at a different strength level. For example, if you’re lifting for 8 reps, choose a weight that you can’t do more than 8 times. You have to experiment a bit at first…

    1. In the article I say you can do hanging leg raises, plus a lot of the exercises already work your abs indirectly.

  7. what kind of sets should i do? dropset, increase weight or maintain the heaviest weight i can do? i’m 5″6 (173cm) with 140 lbs and 15% body fat.

  8. heeey at the monday workout… the cabke row could be seated or it has to be standing? hope you answer me soon 🙂

  9. I’m sorry but that workout plan is crap. If you want to add muscle to your body, you have to do compound work. Forgot those split routines, isolation routines, Monday is for biceps BS.

    Google the 5×5 workout that Reg Park made famous. It works, if you have the guts to do it. Most guys aren’t humble enough to start with the empty bar like you’re supposed do with 5×5.

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