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Ryan Gosling Workout Routine

Ryan Gosling's Workout Routine and Diet

Ryan Gosling has starred in ‘The Notebook’, ‘Drive’, ‘The Nice Guys’, The Big Short’ and so many others films.

Gosling is roughly average height which makes him as tall as the Chris trio: Chris Pratt, Chris Hemsworth, and Chris Evans. He still stands shorter than guys like Bautista, The Mountain, Dwayne Johnson, and Jason Momoa.

For many of his roles, Gosling has presented a lean physique with a chiselled six-pack.

Within this article we’ll discuss Ryan Gosling’s workout routine and diet:

 

Current Stats

Height: 6’1

Weight: 180 lbs

Age: 38 years old 

Birthday: 12th of November, 1980 

Birthplace: London, Canada 

Accolades: Golden Globes Winner, 2017 

 

Workout Principles

Within Gosling routines, he normally likes cardio. As for the sets and reps, he likes to do 3-5 sets for each exercise and the first thing is the warm up and after that the final. He also likes to perform many different exercises.

 

Ryan Gosling’s Workout Routine

With proper nutrition, Gosling’s physique can definitely be achievable with 3-4 days per week.

That being said, 5+ days will definitely help speed up that process if you’re looking to take a similar approach. I’m going to program for 5 days. Feel free to proceed how you feel fit.

Here is Ryan Gosling’s workout routine:

 

Monday: Chest, Cardio and Abs

Within this routine, Gosling performs 13 exercises, but for a total of 4 sets and 10 reps.

Here’s Ryan Gosling’s chest, cardio, and abs routine: 

1. Stretch and Light Walk/Jog

2. 20-30 min endurance or HIIT training

3. Barbell Bench Press (4 sets, 10, 8, 5, 3 reps)

4. Cable Flys (3 sets, 10 reps)

5. Hex Press (3 sets, 10 reps)

6. Incline Dumbbell Press (3 sets, 10 reps)

7. Dumbbell Incline Chest Flys (3 sets, 10 reps)

8. Machine Decline Press (3 sets, 10 reps)

Ab Circuit as follows (2 rounds):

9. 50 Crunches

10. 25 Leg Raises (off floor or machine)

11. 25 Flutter Kicks

12. 25 Second Reverse Superman Hold

13. Planks for 60 seconds (2 sets)

 

Tuesday: Back, Cardio and Abs

On Tuesday, Gosling targets back, cardio and abs. There are 8 different exercises within Randy’s back, cardio and abs routine.

Here’s Ryan Gosling’s back, cardio, and abs routine: 

1. Stretch and Light Walk/Jog

2. 10-20 min endurance or HIIT training

3. Deadlift (4 sets, 10, 8, 5, 3 reps)

4. Wide Grip Pull Ups (3 sets, 10 reps)

5. Barbell Rows (3 sets, 10 reps)

6. Lateral Pulldowns (3 sets, 10 reps)

7. Cable Rows (3 sets, 10 reps)

8. Close Grip Pulldowns (3 sets, 10 reps)

 

Wednesday: Arms, Cardio, and Abs

On Wednesday, Ryan performs an arm, cardio, and abs routine, focusing major 13 exercises. Every set is around 10 reps.

Here’s Ryan Gosling’s arms, cardio, and abs routine: 

1. Stretch and Light Walk/Jog

2. 10-20 min endurance or HIIT training

3. Dumbbell Bicep Curls (3 sets, 10 reps)

4. Dumbbell Kickbacks (3 sets, 10 reps)

5. Cable Hammer Curls (3 sets, 10 reps)

6. Cable Pushdowns (3 sets, 10 reps)

7. Preacher Curls (3 sets, 10 reps)

8. Tricep Overhead Extension (3 sets, 10 reps)

9. 50 Crunches

10. 25 Leg Raises (off floor or machine)

11. 25 Flutter Kicks

12. 25 Second Reverse Superman Hold

13. Planks for 60 seconds (2 sets)

 

Thursday: Shoulders and Cardio

On Thursday, Ryan hits his shoulders and cardio routine for 8 exercises.

Here’s Ryan Gosling’s shoulders and cardio routine: 

1. Stretch and Light Walk/Jog

2. 20-30 min endurance or HIIT training

3. Military Press (4 sets, 10, 8, 5, 3 reps)

4. Shoulder Flys (3 sets, 10 reps)

5. Barbell Shoulder Raises (Elbow Bend) (3 sets, 10 reps)

6. Dumbbell Front Raises (Straight Arms) (3 sets, 10 reps)

7. Dumbbell or Barbell Shrugs (3 sets, 10 reps)

8. Arnold Presses (3 sets, 10 reps)

 

Friday: Legs, Cardio and Abs

On Friday, Ryan hits a legs, cardio and abs workout routine by doing 13 different exercises with 10 reps and 3 sets.

Here’s Ryan Gosling’s legs, cardio, and abs routine: 

1. Stretch and Light Walk/Jog

2. 20-30 min endurance or HIIT training

3. Back Squats (4 sets, 10, 8, 5, 3 reps)

4. Hamstring Curls (3 sets, 10 reps)

5. Calf Raises (3 sets, 10 reps)

6. Dumbbell Lunges (3 sets, 10 reps)

7. Weighted Step Ups (3 sets, 10 reps)

8. Front Squats (3 sets, 10 reps)

Ab Circuit as follows (2 rounds):

9. 50 Crunches

10. 25 Leg Raises (off floor or machine)

11. 25 Flutter Kicks

12. 25 Second Reverse Superman Hold

13. 2 Sets of Planks for 60 seconds

 

Saturday and Sunday: Rest

Both Saturday and Sunday are used for rest.

 

Ryan Gosling’s Diet

Ryan has to take his nutrition very seriously. Gosling likes fasting, and that is the process of strategically cycling periods of eating with periods of non-eating.

It doesn’t involve going for days on end without food, but rather it involves adjustments to meal timing in order to effect a range of hormonal responses.

Here is Ryan Gosling’s diet:

Meal 1:

  • Whole Gain Bread
  • Plain Yoghurt
  • Fruits
  • Protein Shake

Meal 2:

  • Fish
  • Vegetables
  • Rice

Meal 3:

  • Banana
  • Protein Shake

Meal 4:

  • Chicken Breast
  • Sweet Potato
  • Nuts
  • Green Salad

 

Supplements

Ryan Gosling uses the following supplements to help fuel his gains:

  • Gaspari Nutrition Myofusion
  • Optimum 100% Natural Whey
  • MHP Probolic-SR Muscle Feeder
  • Vega Complete Whole Food Health Optimizer

 

Summary

Ryan Gosling is a Canadian actor and director best known for playing the leading role in the romantic drama, ‘The Notebook’. He has appeared in several highly successful Hollywood films like ‘Half Nelson’ and ‘Lars and the Real Girl’ for which he received numerous award nominations.

The talented actor has an amazing body and has really influenced many by his workout and diet.

What do you think about Ryan Gosling’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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