[Updated Ryan Gosling workout Jan 20, 2012]
If you watch the trailer for Crazy Stupid Love, you will notice 2 things:
1) Steve Carell is in it. YAY!
2) Ryan Gosling takes off his shirt for 2 seconds.
However, it appears that the whole Steve Carell thing doesn’t matter because everyone is raving about Ryan Gosling’s body.
In my opinion, Ryan Gosling does have a pretty nice physique. But don’t take my word for it, just ask the his legions of fan girls.
And for those wondering, Ryan Gosling’s height is 6’1″ in Crazy Stupid Love and he weighs in at about 175-180 pounds. He isn’t super muscular but he also isn’t super skinny. He has a decent amount of muscle mass and if I had to guess, approximately 10% body fat due to the clarity of his abs.
Gentlemen, take notice, women LOVE Ryan Gosling’s body.
The Ryan Gosling workout routine
Now understand that Ryan Gosling has never stated his exact workout regime, but judging from what I can see, this is the workout program I would do to get a body like Ryan Gosling.
This workout is an upper/lower body split and is to be done 3x per week on alternating days.
Mon (upper body)
- Incline press: 3 sets x 8 reps
- Seated cable row: 3 sets x 8 reps
- Shoulder press: 3 sets x 10-12 reps
- Wide grip pull ups: 3 sets x 10-12 reps
Wed (lower body)
- Romanian deadlift : 2 sets x 5 reps
- Leg press: 2 sets x 10-12 reps
- Reverse lunges: 3 sets x 8-10 reps each leg
- Seated calf raise: 3 sets x 10-12 reps
Fri (repeat upper)
Simply repeat Monday’s workout.
Fat burning cardio (completely optional)
Here’s the truth: you don’t really need cardio to get ripped, but it can definitely help speed up the fat loss process.
And if you do decide to do cardio, may I suggest following the high intensity interaval training routine 2x per week below:
- 5 minute warmup on any cardio machine (light walking)
- 7 minutes of sprinting: 30 sec all out sprint followed by 60 seconds of walking
- Perform 15 minutes of steady state cardio on any cardio machine(treadmill, stair master, elliptical, etc…)
The Ryan Gosling diet
Remember, even if you follow Ryan Gosling’s workout to the letter, you still have to lose fat in order to see your abs. There’s no amount of exercise in the world that will help you get 6 pack abs if you have a bunch of fat covering them.
Multiplying your bodyweight by 10-12 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.
How long will it take to get Ryan Gosling’s body
The amount of time it takes for you to get a body like Ryan Gosling will obviously vary from person to person. If you already have a large amount of muscle and simply need to lose fat, then it could just take a couple months.
But for others who are skinnier, it will probably take longer since you might have to gain muscle and lose fat.
Just please, keep realistic expectations and be patient.
Getting that sleek celebrity look
Ryan Gosling’s body is the result of a combination of hard work and dedication. His physique is best described as a sleek GQ body which is well… an awesome looking body.
If you’re into this type of look, my friend and fellow fitness blogger Rusty Moore has a program Visual Impact Muscle Building For Men. It’s the only course out there that’s dedicated to helping you build a sleek GQ Hollywood body like Ryan Gosling.
Feel free to ask me any questions about the Ryan Gosling workout or diet below.
How much rest should be taken between each of the sets on the lifting day?
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.
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?
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.
How could you possibly recommend a calorie intake not knowing what his exercise level is?
Well the calorie intake is for each individual person, not just for Ryan Gosling.
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.
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.
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
Hey Twist,
Sure. Check out this video by Craig Ballantyne. It’s a super intense bodyweight circuit and it’s one of my favorites.
If you don’t have access to equipment, then I would recommend you to do the routine in the video 3x per week.
Hope this helps
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
Twist,
As for your diet. Have you ever considered trying intermittent fasting where you would just eat 1 big meal per day?
http://www.fitmole.net/fasting-to-lose-weight/
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
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…
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.
-Keith
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
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.
Wow, i tried this and only got half way through the second cycle. Brutal!
Barry,
The circuit is definitely brutal. When I did it the first time, I could barely get through the first set.
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?
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.
I have never weight trained before. 500-600 calories in how many meals? Also, should I avoid the cardio?
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.
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?
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.
-Keith
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!
Yup, that’s about right
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.
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.
-Keith
Hi, can you perhaps direct me to some where I can get a weekly or monthly meal/diet plan?
I’m not sure what you mean. I have a guide here showing you exactly how to eat to lose fat if that’s what you’re looking for.
http://www.fitmole.net/how-to-eat-to-lose-fat/
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.
Hey shamell,
Yeah, you can follow what I wrote as states, just make sure you’re eating in a calorie deficit as well.
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.
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.
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!
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
-Keith
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?
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.
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
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.
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..
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.
-Keith
Thanks
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?
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.
-KEith
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 
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?
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
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!
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
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?
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.
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
Not sure I understand. If you want to lose fat, the only way to do so is by eating less.
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.
Jared,
Slowing down your metabolism is largely a myth. In reality, it would take up to 72 hours before you even see a decrease in your metabolic rate. Did you read my article on intermittent fasting – http://www.fitmole.net/fasting-to-lose-weight/
it is not a myth. it is scientifically proven. you can’t just say things are myths when they’re not.
Sorry but I don’t know what else to say. You can take a look at this study – http://www.ncbi.nlm.nih.gov/pubmed/2405717 which actually shows that your metabolism slightly increases after 48 hours of fasting.
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.
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.
they probably do a lot of cardio.
how will this workout work the triceps and biceps?
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.
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?
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.
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?
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