Workout Routines
Ryan Gosling Workout Routine
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.
If you enjoyed this routine, check out some of our other male actor workout routines:
- Chris Evans Workout Routine
- Henry Cavill Workout Routine
- Bradley Cooper Workout Routine
- Jamie Dornan Workout Routine
- Robert Pattinson Workout Routine
