Ryan Gosling Workout

He was just photoshopped…right?


The Canadian actor has come a long way from the scrawny high schooler he played in Remember The Titans.  Now he sits at 6’1″ and around 175-180lbs.  This was most recently noted from his role in Crazy Stupid Love where he was referred to as being “photo shopped” during his shirtless scene by Emma Watson.  If you are looking to get in this kind of shape everything will be explained in the article below.



Diet is so incredibly crucial.  Its is so incredibly important for everyone.  However, you must know what your goals are in order to discover what kind of foods and how much you want to be putting into your body on a daily basis.  Gosling is more of a hard gainer or ectomorph.  These are just a fancy words for he is smaller guy that it takes more to bulk up since his metabolism works at a higher rate.

So if you’re like Gosling you’re going to want to be putting in a lot of good healthy clean calories.  The key is to put a lot in.  At least 3500 calories per day.  The key is that you want to space it out between 5-6 meals a day.  Not just a few huge meals.


Keep a consistent diet of:

  • Proteins
    • Lean meats
    • Fish
      • The fish will also keep you high in omega 3.
  • Fruits and vegetables
  • Carbohydrates
    • Brown Rice
    • Whole Grains
  • Water
    • Constantly hydrate
    • It depends on your body weight
      • Good base to follow is 1 gallon if you’re 190 lbs

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In order to get into a physique like Gosling, know it first of all takes consistency.  I will talk about this further, but it has to become a lifestyle rather than just trying to lose weight or get ripped up.  The reasons those mindsets don’t work is once people achieve those type of results they fall off again.  Instead it has to become a part of you.  Know where you want to get but more important where you want to stay.


With that said Gosling had a good combination of HIIT (High Intensity Interval Workouts) for his cardio as well as weight training.

The HIIT is something I recommend for everyone because that is going to be the best way to burn fat.  The reason being is that if you do it correctly (shown below) then you’re body will continue to burn fat after your workout.  Especially if you’re looking for that superb definition like those six pack abs.

Based on all my research I have done I see that Gosling would workout 4-5 days per week.  You can rest 3 days a week, but I would rather see you do 4 weight training days, 1 extra cardio day, and then 2 days off.  If you choose to rest for 3 days that is fine too.


Here are two good example workouts:


Day 1/4 – Chest, Shoulders & Triceps + HIIT Cardio
Incline dumbbell press – 5 sets of 5 reps
Flat bench press – 5 sets of 5 reps

Standing barbell military press – 5 sets of 5 reps
Seated dumbbell press – 5 sets of 5 reps

Close grip bench press – 5 sets of 5 reps
Standing cable extensions – 5 sets of 5 reps

Day 2/5 – Back, Biceps & Abs + HIIT Cardio
Pull ups – 5 sets of 5 reps
Bent over dumbbell rows – 5 sets of 5 reps

Standing barbell curls – 5 sets of 5 reps
Seated dumbbell curls – 5 sets of 5 reps

Straight planks – 3 sets for 1 minute
Side planks – 1 set (each side) for 1 minute

Day 3/6 and/or 7 – Rest



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)

Days 3, 6 and/or 7 – Rest 


HIIT Cardio

I explained the reasons why you’d want to above, but now I am going to show you how to do it effectively.  High Intensity Interval Trainings are trainings where you are having shorter bursts of high throttle workouts pushing it to the limit followed by a longer period of a leveled pace.


So here is a quick example


30 seconds of intense sprinting

1 minute of jogging

As you can clearly see the high intensity is about half the time of the pace speed.  So if you were to be doing the sprinting for 1 minute then the jogging would be 2 minutes.

You can use any method of cardio for this type of interval training.

Here are a few examples:

  • Elliptical machine
  • Treadmill
  • Stationary bike
  • Rowing machine



Why so much of it?

This is a principle that took me a little longer to really grasp.

As you can see in the above workouts that Gosling is resting 2-3 days per week.  Seems like a lot.

However, you must give you body and muscles time to recover.  Whenever you are doing intense workouts it is tearing your muscles.  If you never give them time to fully heal up then your time training is not real valuable.

Take time off, stretch, and get good sleep if you really want that physique you’re after.


Gosling’s Success


I always love hammering down on why these celebrities are able to build these solid physiques for specific roles.

So why is it?

They dedicate themselves to it!  Plain and simple.  We honestly could stop there, but I’ll share some more value.

Obviously they find a good workout regimen and nutrition plan, but the most important part is that they stick to it.

No matter what.

You might have days where you’re not seeing results and you want to give up, but its the successful people that keep going when everyone else quits.

It not easier for the successful people, but they just decide they’re gonna do whatever it takes to reach their desired result.  You should do the same.


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