The Ryan Gosling workout focuses on building up muscle in key areas that really make your physique stand out. In fact, Ryan Gosling had to muscle up significantly for his role in the upcoming movie, Crazy Stupid Love.
This is probably the most muscular Ryan has ever been in his life. You see, Ryan Gosling is naturally pretty skinny and that is evident in most of his early movies. In fact when Ryan Gosling was getting ready for the movie The Notebook he pretty much just ate a lot of food and worked out a bit. For most people if they were to follow that regiment they would end up looking pretty soft.
Here is what Ryan Gosling looks like naturally (in Remember the Titans).
As you can see Ryan Gosling used to be very skinny and probably had the metabolism of a race car. Many teenagers curse having a fast metabolism (also known as hardgainers) because they find it difficult to gain weight.
If only they knew that the perfect physique was one that was lean and muscular. Not that of an Offensive Lineman or an offseason bodybuilder. The Ryan Gosling workout will help you avoid this look “bulky” look and instead help you develop a killer, lean physique.
Ryan Gosling Workout Routine
Day 1 and Day 4- Chest, Back & Abs
Incline Bench Press: 4 x 8 reps
Pull ups: 4 x 8 reps
Weighted Wide Grip Dips: 3 x 10
Cable Rows: 3 x 10
Hanging Leg Raises: 3 x max reps
Plank: 5 minutes total (as many sets as it takes)
Day 2 and Day 5 – Shoulders, Arms and Intervals
Seated DB Shoulder Press: 4 x 8 reps
Lateral Raises: 3 x 10 reps
Bent Over Rear Delts: 3 x 10 reps
Standing Dumbbell Curls: 4 x 8 reps
Skull Crushers: 4 x 8 reps
HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes
Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)
Ryan Gosling Crazy Stupid Love Workout Notes: Days 3, 6 & 7 = rest days
How Ryan Gosling went from Skinny to Buff
Ryan Gosling added solid muscle to the right areas. He packed on muscle to his chest perfectly especially his upper chest. This is what creates the line running from the bottom of his chest up to his collar bone. In addition his shoulders and arms look well built and proportionate.
As well his legs look defined and not too big. A lot of guys looking to build muscle follow bodybuilding routines that emphasize large amount of volume towards the legs.
They are told that the testosterone release from training legs will help add overall mass. What ends up happening is they add way too much size to their legs and it takes away from their upper-body. My guess is that Ryan Gosling stuck mostly to High Intensity Interval Training to tone his legs up and burn fat.
Putting it Together
Key points for The Ryan Gosling Workout:
1. Emphasize upper chest – Incline Dumbbell/Barbell Bench Press, Incline Flyes, Barbell Floor Press plus flat presses/flyes and dips to complete the chest
2. Stick to intense intervals for the legs – Sprints, Hill Sprints and 30 second to 1 minute intervals
3. Stick to Pull ups* and rows to create the V taper
4. Build up the shoulders with a lot of volume and variety – seated dumbbell presses, lateral raises, front raises and rear delts
*Once you get strong on bodyweight pull ups, add weight to them using a high-quality weight belt.
How many sets and reps did Ryan Perform Gosling Perform?
The Ryan Gosling Workout routine is based on the muscle building rep ranges of 5-12. The lower end of the spectrum will help you build dense muscle. The higher end of the spectrum will add quick muscle size gains via sarcoplasmic hypertrophy.
The key is to keep the total volume per exercise around 30 reps. So if you perform 5 reps then you must do 6 sets. If you are performing 8 reps then you must perform 4 sets.
I go in depth on how to develop this type of physique in my Greek God Program. This is the #1 resource for developing a Ryan Gosling type physique.
Ryan Gosling Height, Weight and Body Fat Percentage?
Ryan Gosling is 6’1 and around 180 lbs in Crazy Stupid Love. His body fat percentage is probably around 10-12% which is considered cut. He is still holding a little bit of fat around his lower stomach. This fat is covering up his last two abs. I personally think he would look even better if he cut 5 lbs of fat. This would take him from the ‘cut’ category into the ‘defined’ category.
An example of someone who is in the defined category is Christian Bale in the movie American Psycho. After the ‘defined’ category comes the ‘ripped’ category. Very few people reach this state and one example of someone who is in this category is Ryan Reynolds.
Ryan Gosling GQ Look
Ryan Gosling successfully added muscle while still having the crisp GQ look. This is what guys should strive for at the gym and what the Ryan Gosling Workout is based on. Not to look like a big puffy pumped up bodybuilder. The sleak GQ look is really what girls find most desirable. My friend Rusty Moore has the top muscle building program for building the lean and muscular physique that still has the GQ type look.
