Ryan Gosling’s Workout Routine

If there is one Hollywood star who can make the ladies fall head over heels for him, he has to be Ryan Gosling. His mesmerizing performance in ‘La La Land,’ ‘Crazy Stupid Love’ and many of his other movies made him an all-time favorite of many people. Apart from being an outstanding-looking and talented actor, he also pays great attention to his workout programs.

His lean and muscular physique has inspired numerous men to join the gym to sport a body like his. On the other hand, women skip a heartbeat when Gosling takes his shirt off. No one can forget the epic scene in ‘Crazy Stupid Love,’ where he takes his shirt off, and Emma stone instantaneously says, “it’s like you’re photoshopped” on seeing Ryan Gosling’s abs.

In his recent movie the Barbie, you can admire how good Ryan Gosling’s abs and arms look. They’re quite pleasing to the eye!

Ryan Gosling’s physique is lean, muscular, and athletic. It has got the aesthetics that can easily impress anyone. This workout guide will be about Ryan Gosling’s workout routine that helped transform Gosling from a skinny dude in ‘The Notebook’ to an alpha male in ‘Crazy Stupid Love.’ Let’s see.

Ryan Gosling’s Workout Principles

Ryan Gosling is known for his sleek and lean body type. From the early movies of Ryan Gosling, you can get an idea that he has an ectomorphic body. With a cheetah-like metabolism, his body naturally tends to fall on the leaner side. To put on some decent muscle mass to play the alpha male in ‘Crazy Stupid Love,’ he relied on following a muscle-building workout routine.

Ryan’s muscle-building workout was targeted to provide him with an aesthetically pleasing look.

Ryan Gosling’s workout plan made him look muscular and lean. He trained with heavyweights to add muscle mass to his frame. He made sure not to go super heavy. He kept the total volume of each of his exercises to around 25-30 reps. This provided him with adequate resistance and stress that is needed for muscle growth. At the same time, it also helped in burning off excess fat that further enhanced his leanness.

Ryan made sure to include a perfect combination of weight training and HIIT (High-Intensity Interval Training) for his cardio in his workout plan. This combination resulted in bulking him up without adding unnecessary fat to his frame.

The body fat levels of Ryan Gosling were around 10-12% in ‘Crazy Stupid Love.’ He was looking muscular and ripped with some decent muscle mass to show off muscles like arms, shoulders, abs and chest.

Ryan Gosling’s Workout Schedule

Ryan Gosling hits the gym 5 days a week to maintain his lean and muscular physique. He trains each muscle group once a week.

However, when it comes to working out on his cardio and abs, he prefers training them 4-5 days a week. It helps in keeping his body fat percentage low that makes him look more defined.

The workout schedule of Ryan Gosling follows the below-mentioned split:-

• Monday- Chest, Cardio, and Abs
• Tuesday- Back and Cardio
• Wednesday- Arms, Cardio, and Abs
• Thursday- Shoulders and Cardio
• Friday- Legs, Cardio and Abs
• Saturday- Rest
• Sunday- Rest

Ryan Gosling’s Workout Routine

Ryan Gosling goes to the gym 5 days a week. He works out for around 2 hours every day. A proper warm-up routine precedes his weight training and cardio workouts. It usually includes stretching and some light walking/jogging. These help in relaxing his muscles and getting his heart rate up, respectively.

Monday – Chest, Cardio, and Abs

Warm-Up

• Stretching and Light Walk/Jog

Cardio

• 20-30 minutes of endurance or HIIT training

Chest

• Barbell Bench Press- 4 Sets of 10-8-5-3 reps
• Cable Fly- 3 Sets of 10 reps
• Hex Press- 3 Sets of 10 reps
• Incline Dumbbell Press- 3 Sets of 10 reps
• Incline Dumbbell Chest Fly- 3 Sets of 10 reps
• Machine Decline Press- 3 Sets of 10 reps

Abs

2 sets of the following circuit

• Crunches- 50 reps
• Leg Raises (off floor or machine)- 25 reps
• Flutter Kicks- 25 reps
• Reverse Superman Hold for 25 seconds- 25 reps

Rest

• Plank Holds for 60 seconds- 2 sets

Tuesday – Back, Cardio, and Abs

Warm-Up

• Stretching and Light Walk/Jog

Cardio

• 10-20 minutes of endurance or HIIT training

Back

• Deadlift- 4 Sets of 10-8-5-3 reps
• Wide-Grip Pull-Ups- 3 Sets of 10 reps
• Barbell Rows- 3 Sets of 10 reps
• Lateral Pulldowns- 3 Sets of 10 reps
• Cable Rows- 3 Sets of 10 reps
• Close-Grip Pulldowns- 3 Sets of 10 reps

Wednesday – Arms, Cardio, and Abs

Warm-Up

• Stretching and Light Walk/Jog

Cardio

• 10-20 minutes of endurance or HIIT training

Arms

• Dumbbell Bicep Curls- 3 Sets of 10 reps
• Dumbbell Kickbacks- 3 Sets of 10 reps
• Cable Hammer Curls- Sets of 10 reps
• Cable Pushdowns- 3 Sets of 10 reps
• Preacher Curls- 3 Sets of 10 reps
• Triceps Overhead Extension- 3 Sets of 10 reps

Abs

2 sets of the following circuit

• Crunches- 50 reps
• Leg Raises (off floor or machine)- 25 reps
• Flutter Kicks- 25 reps
• Reverse Superman Hold for 25 seconds- 25 reps

Rest

• Plank Holds for 60 seconds- 2 sets

Thursday – Shoulders and Cardio

• Warm-Up
• Stretching and Light Walk/Jog

Cardio

• 20-30 minutes of endurance or HIIT training

Shoulders

• Military Press- 4 Sets of 10-8-5-3 reps
• Shoulder Fly- 3 Sets of 10 reps
• Barbell Shoulder Raises (keeping elbows bent)- 3 Sets of 10 reps
• Dumbbell Front Raises (with straight arms)- 3 Sets of 10 reps
• Dumbbell or Barbell Shrugs- 3 Sets of 10 reps
• Arnold Presses- 3 Sets of 10 reps

Friday – Legs, Cardio, and Abs

Warm-Up

• Stretching and Light Walk/Jog

Cardio

• 20-30 minutes of endurance or HIIT training

Legs

• Back Squats- 4 Sets of 10-8-5-3 reps
• Hamstring Curls- 3 Sets of 10 reps
• Calf Raises- 3 Sets of 10 reps
• Dumbbell Lunges- 3 Sets of 10 reps
• Weighted Step-Ups- 3 Sets of 10 reps
• Front Squats- 3 Sets of 10 reps

Abs

2 sets of the following circuit

• Crunches- 50 reps
• Leg Raises (off floor or machine)- 25 reps
• Flutter Kicks- 25 reps
• Reverse Superman Hold for 25 seconds- 25 reps

Rest

• Plank Holds for 60 seconds- 2 sets

Saturday & Sunday – Rest

When it comes to Ryan Gosling’s weight training sessions, he usually prefers lifting moderate weights. He rarely goes too heavy. As far as cardio is concerned, Gosling likes to perform it either before or after his weight training sessions.

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Final Words

Now you know all about the training program of the popular Hollywood actor, Ryan Gosling. He’s not only a really talented actor who’s won lots of awards for his acting, but he’s also seen as a role model for strong, confident men.

We are pretty sure that his exercise routine would have indeed inspired you. Just be consistent with it, and you will surely reap the benefits.