Ryan Gosling Workout for Crazy Stupid Love

Ryan Gosling Workout for Crazy Stupid Love

Ryan Gosling Workout 

Ryan Gosling certainly did an exceptional job muscling up 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 (remember the titans)

Ryan Gosling Workout for Crazy Stupid Love

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.

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.

Ryan Gosling Workout for Crazy Stupid Love

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

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

How many sets and reps did Ryan Perform Gosling Perform?  

For muscle building the best rep range is the 5-12 rep range. 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.

Workout to build a body like Ryan Gosling 

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 & 7 = rest days 

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 Workout for Crazy Stupid Love

Ryan Gosling successfully added muscle while still having the crisp GQ look. This is what guys should strive for at the gym. 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.

—-> Visual Impact Muscle Building (below is a video I made after completing all visual impact phases)

Check out more style and fashion tips inspired by Ryan Gosling from the movie Crazy, Stupid, Love on Kinowear.com

–> Ryan Gosling Fashion Tips

Additional Resources 

How to Gain Muscle & Lose Fat 

Ultimate Fat Burning Workout

V Abs Workout  

Christian Bale American Psycho Workout and Diet 


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  1. Emil

    Thanks! Nice to know.

    And about that high interval training up above for 30 sec – 1 min. For the legs.
    Is that the workout that should take 16 min total, As you write some Lines down?

    And by following your routine at the workout scetual for a week, Will that get me the V-Line form at the chest like gosling. And for the chest aswell like Gosling, how much fat should i have there? And last, i am about 188 cm tall, and weights 190 Pounds.

    How long Will it take gettin fit and fine just Like and precise As the body As gosling has on the very first picture in the top?

    – Emil ;)

  2. Ted

    Is there any harm in working the abs every day?

    Also would it be okay to do this workout and do HIIT every morning? or would that be too much? thanks

    • admin


      There is no benefit to training abs everyday. 2-3 core workouts per week is suffice and more is not better. I wouldn’t do more then 2-3 interval sessions per week. Stick to low intensity cardio to avoid overtaxing yourself and negatively impacting your strength sessions.

  3. Matt

    Hey admin,

    I am a 20 year old male, around 6’2 160 lbs. I am looking to put on at least 15 pounds of lean muscle in the next couple months to get a look similar to Goseling. What would you recommend as a solid workout plan?

  4. Yoyo

    Hey admin,

    I happen to be the same height as Gosling, but I am a bit chubby by maybe 10 – 15kgs (i’m 90kgs), and was just wondering if i should cut that additional weight by doing cardio before starting this workout routine? Or would i still be able to slim down at the same time and achieve his form by starting this workout now? Thanks

    • admin


      Start the program now. Strength training is far more important then cardio when slimming down. This is because diet is what allows you to lose fat and strength training will ensure you maintain/build muscle. Cardio and diet = fat and muscle loss.

  5. ian

    Hey Admin

    I follow the Gosling’s workout but I would like to gain weight on my leg
    Any idea???
    Thank you

    • admin


      Instead of doing shoulders, arms and intervals DO shoulders, arms and legs.

      So add squats and leg curls for 3 sets of 6-8 reps on day 2. Add dead lifts and reverse lunges for 3 sets of 6-8 reps on day 5.

  6. Emil


    I have a question from a buddy WHO finds This interesting.
    My friend has a bit strentch marks on the lower stomach, the stomach sides and up at the armpits. He ask, that if he achieve the Gosling body, what would that then means for the marks? Will it get Worse or have consequences for him?

    • admin


      His stretch marks won’t get worse but they won’t go away either. He should start using special cream for the stretch marks and after a few months they will gradually go away.

    • admin


      Diet is the most important factor in achieving a low body fat. It can be assumed that Gosling paid close attention to what he was eating.

  7. Thomas

    Hey I know he is 6’1 and 175 pounds. If someone is 5’8 how much should he weight to be comparable to 6’1 and 175?

    • Greg


      You are performing intervals on days 2 and 5 after the strength work. If you want to maximize fat loss you can add 15-30 minutes of additional cardio after the workouts.

  8. Drew Nemer

    Hey Greg, I just saw your V-line video on youtube yesterday. I loved the workout. I am looking to build that Gosling body. But, I still plan to put on a bit more muscle. I am 20 years old, 5’7-5’8 and 158 pounds. I like to lift 5 days a week, 1 day of rest and 1 day of all cardio and abs (i still mix abs and cardio on other days, but on Thursday it is more cardio). I have been working out for almost a year, and I have trouble getting stronger, and despite all the food programs I follow, and workout, I have not gain a single pound in 1o months. I gained 25 pounds in the first 4 months, but ever since then I stopped and i am a bit frustrated. Someone told me that i leaned out and gained muscle simultaneously so I did not gain any weight. but i want to follow your program. Do you think this program would work if I fit it in my 6 day gym week? or should I start with a different program. My goal is to be 165 pounds, but lean enough to have defined 6 pack. Can you help me? Should I do this one or the Greek God, or the Adonis one? They all seem good, but I want to know your expertise. I am looking for a solid month long workout plan.

    • Greg


      All of the workouts you mentioned are very effective. If you’re lifting 6x per week than that is too much. 3-4 intense strength workouts is ideal and more is not better.

  9. Izzy

    Hi Greg. Love the workout. I am 6’1 167lbs at about 11% bf. Do you think I could gain up to 15lb muscle on my upper body in 6 months. I am also a beginner.

    • Greg


      Yes you can gain 15 lbs of muscle in 6 months as a beginner. It will take consistent training but it is definitely possible and realistic. The first 15-20 pounds of can be achieved in 6 months. The additional muscle takes a lot longer to build.

  10. Bryan Ayers

    I am 5’10 and weight about 180 I was in the military for 4 years and have recently put on unwanted pounds around my abs (the spare tire affect) also I would love to tone up and have that V-shaped looked everywhere. I usually workout in the gym 4-5 x per week but not losing the weight and scuplting up. what do I need I do?

  11. Steven

    Greg I was wondering if you know of the diet Gosling was on? Or if you know an effective plan etc, would love some information on one!

    • Greg


      There isn’t much information on Gosling’s diet currently. I can tell you that he has a fast metabolism and naturally stays very slim. I’m sure he focused on eating more food when adding muscle for Crazy Stupid Love. Losing fat probably was not necessary.

  12. Emil

    Hey. How do i get the V-Line up around the upper chest, u know at the throat. Just A’s Gosling? Wich workout should i perform?

    • Greg


      That is mostly low body fat with decent chest development. Lean down to the point where your abs are visible while relaxed and maintain/build up your chest.

  13. David

    Hey Greg I’m looking for a new routine I’m 5″11 and 200 pounds and I’ve been working out for 3 years. Would this workout for Ryan help me add more muscle or would it just help my muscles to be more defined also how long do you recommend me stick with this routine?

    • Greg


      You will see solid muscle gains with this routine. Just make sure to track your progress and increase the weights overtime.

  14. Jay

    Hey man, shit you look like your ready for a bb comp. Im at least 18% bf, possibly more. If I stick to this workout how long will it take to cut the fat to at least 10%? Im about 218 lb and 5 foot 10. Given this info, and your knowledge how long would you say? ALso my diet is low carb on off days, and on workout days I have carbs before and after workout. Pretty much carb cycle

    • Greg


      It will take you 2-4 months to get down to 10% body-fat assuming you’re dieting and averaging 500-1000 calories under maintenance per day.

  15. Hector Gonzalez

    Hey i had a question… i am trying to get similar results to JT in this movie and also Ryan Gosling from Crazy Stupid Love. So far i weight 144lbs (started at 155 11 weeks ago) and i still have a little bit of fat around my mid section (i can only see my abs when i flex)..my question is i don’t have alot of muscle should i bulk first or can i continue to lean out and eventually look like them (my estimated BF is 12%)


    • Greg


      Continue dropping fat to the point where you are satisfied leanness. Then bulk up slowly while maintaining most of your leanness.