Here’s Starred in Movies Like ‘The Big Short,’ ‘The Notebook,’ ‘Barbie’ Ryan Gosling’s Workout Routine
Ryan is of the same height as Chris Pratt, Chris Evans, and Chris Hemsworth, but he’s not that muscular guy of Hollywood. Lean and athletic, which makes many guys envy and women desire, Ryan Gosling is a known personality. He has starred in many movies, including the famous one Barbie, where everyone was bowled over by his ‘Kenergy.’
When Ryan Gosling’s first look as Ken Warner Bros released, it broke the internet as many gushed over with his gorgeous looks. Similarly, many even questioned whether it was real or not. To answer, yes, it’s real. Similarly, here in this article, we’ll look into Ryan Gosling’s workout routine and diet plan to get an understanding of what went behind building such a chiselled Ken-like physique.
Ryan strictly follows his workout and diet, which helps him stay in shape for his movie roles. He usually goes for the traditional bodybuilding workout split, like going to the gym five times a week and doing an hour-and-a-half session. Here below are such workout routines that will give you an overall idea about his workout philosophy.
Ryan Gosling’s Workout Routine – 1
Monday – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing DB Biceps Curls | 4 | 15, 12, 10, 8 |
| Cable Lat Pulldowns | 4 | 15, 12, 10, 8 |
| Sider Curls | 3 | 12 |
| Seated Cable Rowing | 4 | 15, 12, 10, 8 |
| 1 – Arm DB Rowing | 3 | 12 |
| DB Concentration Curls | 3 | 10 |
Tuesday – Lower Body
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 15, 12, 10, 8 |
| BB Back Squats | 4 | 15, 12, 10, 8 |
| Leg Curls | 3 | 12 |
| Leg Press | 3 | 12 |
| DB Lunges | 3 | 12 |
| Seated Calf Raises | 3 | 20 |
Wednesday – Rest Day
Thursday – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Decline BB Bench Press | 4 | 15, 12, 10, 8 |
| BB Bench Press | 4 | 15, 12, 10, 8 |
| Incline BB Bench Press | 3 | 12 |
| Triceps Dips | 3 | 12 |
| Cable Flys | 3 | 12 |
| Rope Triceps Extensions | 3 | 12 |
Friday – Abs & Core
| Exercise Name | Sets | Reps |
|---|---|---|
| Russian Twists W/ Plate or Barbell | 3 | 12 |
| Hanging Leg Raises | 3 | 12 |
| Back Extensions | 3 | 12 |
| AB Crunches W/ Stability Ball | 3 | 12 |
| Oblique DB Side Bend | 3 | 12 |
Saturday – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Rear Deltoid Raises | 3 | 12 |
| Military Press | 4 | 15, 12, 10, 8 |
| DB Side Lateral Raises | 3 | 12 |
| BB Shrugs | 3 | 12 |
| 1 – Arm Shoulder Press | 3 | 12 |
Sunday – Rest Day
Ryan Gosling’s Workout Routine – 2
Monday – Chest, Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Stretch & Light Walk or Jog | – | – |
| HIIT Training | – | 20 – 30 Min |
| BB Bench Press | 4 | 10, 8, 5, 3 |
| Cable Flys | 3 | 10 |
| Hex Press | 3 | 10 |
| Incline DB Press | 3 | 10 |
| DB Incline Chest Fly | 3 | 10 |
| Machine Decline Press | 3 | 10 |
| Crunches | – | 50 |
| Leg Raises | – | 25 |
| Flutter Kicks | – | 25 |
| Reverse Superman Hold | – | 25 Seconds |
| Planks | 2 | 1 Min |
Tuesday – Back & Cardio
| Exercise Name | Sets | Reps |
|---|---|---|
| Stretch & Light Walk or Jog | – | – |
| HIIT Training | – | 10 – 20 Min |
| BB Deadlift | 4 | 10, 8, 5, 3 |
| Wide Grip Pullups | 3 | 10 |
| BB Rowing | 3 | 10 |
| Lat Pulldowns | 3 | 10 |
| Cable Rowing | 3 | 10 |
| Close Grip Lat Pulldowns | 3 | 10 |
Wednesday – Arms, Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Stretch & Light Walk or Jog | – | – |
| HIIT Training | – | 10 – 20 Min |
| DB Biceps Curls | 3 | 10 |
| DB Triceps Kickbacks | 3 | 10 |
| Cable Hammer Curls | 3 | 10 |
| Cable Pushdowns | 3 | 10 |
| Preacher Curls | 3 | 10 |
| Triceps Overhead Extensions | 3 | 10 |
| Crunches | – | 50 |
| Leg Raises | – | 25 |
| Flutter Kicks | – | 25 |
| Reverse Superman Hold | – | 25 Seconds |
| Planks | 2 | 1 Min |
Thursday – Shoulder & Cardio
| Exercise Name | Sets | Reps |
|---|---|---|
| Stretch & Light Walk or Jog | – | – |
| HIIT Training | – | 10 – 20 Min |
| Military Press | 4 | 10, 8, 5, 3 |
| Shoulder Flys | 3 | 10 |
| BB Front Lateral Raises W/ Bent Elbow | 3 | 10 |
| DB Front Lateral Raises W/ Straight Arms | 3 | 10 |
| DB Or BB Shrugs | 3 | 10 |
| DB Arnold Press | 3 | 10 |
Friday – Legs, Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Stretch & Light Walk or Jog | – | – |
| HIIT Training | – | 20 – 30 Min |
| BB Back Squats | 4 | 10, 8, 5, 3 |
| Leg Curls | 3 | 10 |
| Calf Raises | 3 | 10 |
| DB Lunges | 3 | 10 |
| Weighted Step – Ups | 3 | 10 |
| BB Front Squats | 3 | 10 |
| Abs Circuit – 2 Rounds: | ||
| Crunches | – | 50 |
| Leg Raises | – | 25 |
| Flutter Kicks | – | 25 |
| Reverse Superman Hold | – | 25 Seconds |
| Planks | 2 | 1 Min |
Saturday & Sunday – Rest Day
Ryan Gosling’s Workout Principles
As a teenager, Ryan was quite weak and skinny. His interest in workouts developed in his late teens and he has kept continuing it since then. Further, in preparation for his movie role, Ryan was introduced to Pilates by his personal trainer, Arin Babaian, to strengthen his muscles and improve overall flexibility and muscle longevity.
Ryan Gosling’s Diet Plan
Being lean for movie roles year after year doesn’t happen by chance. Ryan stays strict with his diet and stays careful about what he eats throughout the day. For example, to prepare for one of his movie roles in the 2010s Crazy Stupid Love, his diet was strictly limited to rice, vegetables, fish, and protein shakes, which in return helped him get super lean.
Further, Ryan likes following intermittent fasting to lose body fat, optimize anabolic hormone levels, and boost energy. He follows a 16:8 intermittent fasting, where he fasts for 16 hours. Similarly, he stops eating after 7 pm, and then the next morning at 11 am, he goes for his first meal.
Meal 1:
- Yoghurt (Plain)
- Whole Grain Bread
- Protein Shake
- Fruits
Meal 2:
- Rice
- Vegetables
- Fish
Meal 3:
- Banana
- Protein Shake
Meal 4:
- Sweet Potato
- Chicken Breast
- Geen Salad
- Nuts
Supplement
- Plant Based Protein Powder
- Whey Protein
- Casein Powder
About Ryan Gosling
Born on 12th November 1980, Ryan Thomas Gosling is a Canada-based actor whose parents were French Canadian. His father was a traveling salesman, and due to that, his family had to move a lot.
He didn’t have a normal childhood like other children. His parents divorced when he was 13 years old, and after that, he and his sister lived with his mother. Moreover, he had a sad childhood. For instance, he has suffered constant bullying in school and stayed without friendships. In first grade once, he took knives to school and threw them at other kids, which also led to his suspension.
After being suspended, he was homeschooled by his mother. He was always fond of TV and movies, and from childhood, he had a dream of becoming an actor, which he’s also living in today’s date. Later, he joined his uncle’s Elvis Presley tribute band. Further, at the age of 12, he even attended an open audition for a revival of Disney’s Mickey Mouse Club. Luckily, he won the position in audition as a Mouseketeer, and due to that he had to move to Orlando, Florida. For the next 6 months, he lived with his fellow Mouseketeer Justin Timberlake.
Later, in 1995, Ryan returned to Canada and there he made his appearance in many TV shows. Finally, he got the break and got his first movie role in the 1997 movie Frankenstein and Me. Later, he got roles regularly in movies like The Notebook, Crazy, La La Land and Stupid Love.
Wrapping Up
Ryan is a Canada-based actor & director popular for his role in the romantic movie ‘The Notebook.’ He has made appearances in many successful Hollywood movies, such as ‘Lars and the Real Girl’ and ‘Half Nelson’ for which he has received many nominations.
This talented actor is also popular for his chiselled physique. Hence, if you’re his fan and want to know about his exercise, here we’ve covered Ryan Gosling’s workout routine and diet plan. We hope this article proves beneficial. Happy lifting!
