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. Bud


    Couple questions first could I do RPT For incline and chins. Second could I switch out dips with something else. If I’m able to do RPT for those two how many sets and reps would I do for the 2 workouts after? Thanks.

    • Greg

      Yes for sure! I’d do set 1 – 4-6. Set 2 – 6-8. set 3 – 8-10. 3 sets RPT is more than sufficient. You can do close grip bench instead of dips.

  2. John

    Would you say Ryan mainly follows a bulking sort of diet or does he stick with a shredding diet to maintain his lean physique?

  3. Alexandre

    Hello! I’m 19 years old and i have a metabolism quite similar to Ryan Gosling’s metabolism. Also, i run a lot (half-marathons and going for marathons) is there a way i could do a little of both? I mean gain muscle and still continue to race?

    Also, I am ready to give up jogging for muscle training, but is there a way to build the muscles quite like Gosling’s, but without a gyms? Only with elastics, bench press, chin up bar and some weights?

    • Greg

      Yeah you can do it bodyweight it’s just a lot harder. And I would just do interval running a couple times per week.

  4. Sanjay Si

    I’m a skinny guy look to put on some mass but still have a lean look. I weigh 135 pounds, and about 5’10, with low body fat percentage. Would this workout help with putting on muscle looking to be around 150-160 pounds in the future? And what do you recommend diet wise? Thanks for all the help I’m advance!

  5. Robert


    I have a couple of questions on this workout. What would be the proper warm up for this workout and rest times. Thanks

  6. Please don’t waste anyones time with split routines, isolation routines, “Monday is for biceps” BS. The 5×5 workout will make your body exactly the way every man wants his body to look.

    The issue with 5×5 is you have to start with the empty bar and most guys are not humble enough to do that.

    • The reality is that as you build strength, you can’t handle training your whole body in the same session. So you have to break your movements up over 2-3 days. Whole body workouts are great for beginners