The Ryan Gosling Workout for Crazy Stupid Love

Ryan Gosling Workout

BONUS: Download the free Ryan Gosling ‘Crazy Stupid Love’ workout.
The Ryan Gosling workout focuses on building up muscle in key areas that really make your physique stand out. In fact, Ryan Gosling had to muscle up significantly 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 (in remember the titans)

Ryan Gosling Skinny

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. The Ryan Gosling workout will help you avoid this look “bulky” look and instead help you develop a killer, lean physique.

Ryan Gosling Workout Routine

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)

Ryan Gosling Crazy Stupid Love Workout Notes: Days 3, 6 & 7 = rest days

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 Routine

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

Key points for The Ryan Gosling Workout:

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

*Once you get strong on bodyweight pull ups, add weight to them using a high-quality weight belt.

How many sets and reps did Ryan Perform Gosling Perform?

The Ryan Gosling Workout routine is based on the muscle building rep ranges of 5-12. 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.

I go in depth on how to develop this type of physique in my Greek God Program. This is the #1 resource for developing a Ryan Gosling type physique.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

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 Crazy Stupid Love Workout

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

Want to build a physique like Ryan Gosling? My Greek God Program will make that happen. Make sure you check it out today!

Your Kino Question For The Day: How has the article helped you with building a physique like Ryan GoslingLet me know in the comments below.



About the Author


I'm Greg O'Gallagher the founder of

277 responses to “The Ryan Gosling Workout for Crazy Stupid Love

    1. I would say around 15 lbs of muscle. However when people gain 15 lbs of muscle they usually gain around 25 lbs total (10 lbs of fat) plus a lot of the muscle goes to their legs and butt.

      If you can build 15 lbs of pure muscle with even development across your entire body it will have a dramatic effect on your appearance.

    2. The key to doing this is tracking your body measurments – waist, shoulders, chest, arms and legs.

      Your goal is to increase your shoulder, chest and arm measurements without your waist increasing in size. If your legs are skinny you probably want to add a couple inches to your legs too.

  1. can you gain the 15 lbs of muscle without gaining the 10lbs of fat and whats the best ways to not increase your waist size when trying to increase your chest, shoulder, and arm measurements.

  2. To me, even though he did a great job putting on muscle… in that first picture above, he looks disproportionate. To balance out his longer chest area and wider misdsection, he should probably work on his shoulders a little more to get more of that V taper. Great post though.

  3. While he did a awesome job at putting on muscle, he looks a bit disproportionate to me in that first photo… Should work on broadening his shoulders to offset his long chest and wider mid-section. Great post though!

  4. Good how you outlined Ryan’s workout.
    He seemed to do very well without the temptation of doing too much volume, which is hoe I prefer to workout these days, especially as I get older it helps a lot in recovery.
    He seemed to be proportional very well of someone his height!

  5. Hey Greg. I just wanted to know somthing. I know 2-6 reps is for strength So on the incline press W/ DB i use 30lbs cuz i dont have 25s and 20 is too light but for 30s i can only do 6 reps then like 4.5 reps and then 2 reps on my third set. Do i just do max till i can do 3×6 or wat do u suggest. I dont have money for 25s btw. Thx

  6. Hey Greg whats the best workout program that I can use to gain the 15 pounds of lean muscle since I’m king of skinny to get a Ryan Gosling body or a Justin Timber ake body he had in friends with benefits?

  7. Hey Greg, this workout is great. What weight to failure rule do do you recommend? Should the same concept in the Justin Timberlake program be applied – i.e. choose a weight to complete the required rep range that leaves ‘one rep left in the tank’?


    1. Yes exactly! I usually like to leave one rep in the tank for pretty much all my sets. This allows for better strength gains because you don’t drain your nervous system. If your feeling it you can go all out on the last set.

  8. I feel for the guy, it can’t be easy to work in an industry where someone like Ryan Reynolds has set the bar so high in terms of the ideal male physique. I think Ryan Gosling looks really good. So he’s not as chiseled as some of his male counterparts…that’s not to say he’s looks horrible either. As much as I admire the displicine of Ryan Reynolds and what it entails to look THAT chiseled, I’ve heard him speak in many interviews and he comes off as kind of a goofball IMO (sorry!). And honestly? – facially, he’s not that good-looking. I think Ryan Gosling’s appeal is that he’s the ‘total package’ – very, very good-looking with a good body and a nice personality. Not everyone is meant to be that completely ‘carved’ like Ryan Reynolds nor should they be. It’s funny how guys in Hollywood are feeling the pressure just like girls to be ‘perfect’. And it’s weird how other guys ‘rate’ other guys (their physiques) which is something that I previously thought only women were guilty of.

  9. Admin,
    I just got home from watching Gosling’s new movie with the wife and I must say that it was impressive seeing that skinny actor get toned. I ran into your posts after searching how Gosling prepared himself for this movie. I must say that after watching that movie, it inspired me to work out. I already run three miles three times a week but I know that’s not enough. I am seriously overweight (I’m 5′ 10″, 240 lb.) to the point that my doctor predicted a short lifespan for me if I don’t get healthy. I see you gave great tips for guys who seem to work out routinely than me. What do you advise for guys like me start to do? I want to look great for my wife. She is also concerned about me. (Sorry for getting all “Dear Abby” here)

    1. @Unhappy

      Hey unhappy. The most important thing for you is to get your diet handled. After your diet is under control then I recommend adding in strength training and daily walking of 20-40 minutes.

      Weight Loss is 90% diet.

  10. I am really blow away by this approach; so do your legs get enough of a workout from running or the cardio portion to where you never have to lift weights with your legs?

    1. @Luke

      Luke, it all depends on your genetics. For most people 6 months of consistent squats, dead lifts and lunges and the legs reach the ideal size. The trick here is to switch the focus onto intervals and sprints to keep the legs looking athletic and lean not bulky. Depending on your genetics your legs may already be the ideal size or they could be rather slim. If your legs are on the skinny side then keep training them. However if you are happy with the size of your legs then it is perfectly fine to not hit them directly and lets functional sprints and intervals keep them in shape.

  11. This is a bit of a off-topic question. But how do i get that Nice skin color Ryan has in crazy stupid love. How much sun should i take in This case?

    I hope is alright to ask of This, and i hope somebody knowns my question.

    1. @Emil

      You will definitely requires some consistent tanning at the salon to get that skin color. Probably two sessions per week lasting 6-12 minutes in a tanning bed or stand up tan. Gradually increasing the intensity or time as your get more tanned. Should take 3-4 weeks to get close to that of Ryan Gosling.

  12. 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 ;)

    1. @Ted

      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.

  13. 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?

  14. 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

    1. @Yoyo

      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.

    1. @Ian

      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.

  15. hey,

    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?

    1. @Emil

      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.

    1. @Kyle

      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.

  16. 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.

    1. @Drew

      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.

    1. @Izzy

      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.

  17. Greg,
    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?

    1. @Steven

      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.

    1. @Emil

      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.

  18. 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?

  19. 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

  20. 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) 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%)


  21. Hey Greg, I’m a baseball player who’s looking to get toned, I’m in pretty good shape, I’m 6’2 205 lbs, oh yeah and my legs are in great shape due to all the running. I saw your video and I am highly impressed, I don’t know what to eat at all:( please reply

    P.s. is the workout routine above going to help cut me up like Gosling and yourself? Thanks for your time

    1. Yes the workout routine is very effective. Eat a diet based around lean meats, fruits, veggies, health fats and moderate amounts of potatoes, rice, sweet potatoes.

  22. Hey Greg, love the article man. It’s only been 2 weeks with this routine and I have noticed a definite improvement. I’m a slim hard gainer, about 5’7 and 61 kgs. I haven’t incorporated the diet into it yet, but a worry I have is that when i put on weight, I can easily see it on my face and cheeks. That’s one thing that i really want to avoid and I was wondering what you would suggest I do in terms of my diet to reduce this? The view seems to be that to reduce fat from the face you just have to reduce your body fat in general, but i was wondering what you think about this?

  23. Hi Greg,

    Great article and exactly what I was looking for. I’m 41, 5’11 and 212 lbs. I want to lose fat and of course add muscle. I dropped down to 188 a year ago by following Men’s Health TNT Diet and routine but didn’t put on a lot of muscle. Since then i got lazy and added weight back on and now back at it again. I’m still following the diet portion of low carb, high protein, lots of veggies, and healthy fats. Would you recommend this routine above for someone with my goals combined with my diet? RG’s look in CSL is exactly what I’m going for. Thanks!

      1. After doing more reading I bought the visual impact book, started phase 3 last week along with eat, stop, eat combined with anything goes diet. Loving it so far and am down to 205 as of today!

  24. Great workout!!!

    I’m doing this routine at home and I’ve been doing 4-5 minutes on the jump rope to warm up before lifting.

    Is this a good enough warm-up and do you recommend any stretching before hand? Thanks again!

    1. Yes. That’s completely fine as a warm up.

      For strength training the best way to warm up is to do 2-3 warm up sets with progressively heavier weights until you get up to your work weight. The key is to keep the reps low on the warm up sets (3-6 reps) as to avoid causing any fatigue.

  25. Hey I just have 1 question about the workout. For chest you only have 1 workout, is that enough of a workout to only have 1 workout per body party? And instead of 8reps can I do 5sets of 5 reps of the same weight then increase when I can do that weight for all 5sets

    1. You will also be hitting your chest hard from the wide grip dips! And yes that is completely enough. If you build you strength on those lifts overtime your chest will grow very well. Yes you can do 5 sets of 5 instead. That will work well too.

  26. hi greg, i would like to know what kind of diet should i be on for this workout?veggies an meat? also once i hit my goal for this workout should i continue on with this workout or are there other workouts for suitable?i wanna look good with clothes on also like an actors look,i dont want to gain tooo much muscle you know

    1. It depends on you and your goals. If you want to increase definition you should be in a calorie deficit. Reduce calories to around 10-12 calories per pound of bodyweight. Get in at-least 1 gram of protein per pound of bodyweight. Make up the rest of your calories with fat and carbs in whatever amount you like as long as you stick to the calories.

  27. Greg you say that if you want to look cut you should stay in the 5-8 rep range will the 8 reps give you the same results as the 5reps? And if you eat more Calories on lift days how much more shoul you have?

    1. Biggest key for looking lean/cut is going to be achieving a low body fat through diet. Lifting in the 5-8 rep range is more effective for building/maintaining muscle. Therefore diet + lower rep range strength training is the key for looking optimal. If you’re goal is fat loss then I would eat 200-400 more calories on lifting days while still being in a deficit. Get these extra cals mostly from carbs.

  28. Hey man,

    This is a very solid an effective looking workout. I am going to try it for the following 3-4 months and see what results I get. My partner is a human scientist and she has a huge range of knowledge on correct nutrition, etc. I really love that you focus on the importance of diet in your comments, and aren’t all about eat what you want, push the protein powder, etc. thank you for having a legitimate workout, both from the training and nutrition sides, I really respect that.

    Cheers from New Zealand.

    1. Thanks man! I’ve learned through research and experience how important diet is for body composition. When the diet is geared in properly then results are very predictable and consistent and you can get away with fewer workouts.

  29. Hey I am interested in trying out this routine. I was just wondering if you are increasing weight during each set or keeping the weight the same? Also I am used to doing split training and doing about four exercises per muscle group, and I was just wondering about doing one or two exercises. For example how is it still effective for your biceps to only do standing curls and no hammer curls or other exercises. Thanks for the help.

    1. Use the same weight for all work sets with this routine. Four exercises per muscle group is overkill. 1-2 movements is perfect. Strength gains will be better and muscle gains consistent.

    1. If you want to gain muscle then here is what I recommend.

      Set calories around 16x body weight in pounds. Protein at 1 gram per pound of goal body weight. Set fats to 25% and make up the rest of your calories with carbs. The goal should be to gain 0.5 lbs per week. If you’re gaining to quickly than cut calories back by 10%.

  30. Hi Greg, I am at 15.7% body fat now and im building muscle quite quickly. My diet is good but my problem is i am trying to bulk as well as cut. I wont to loose this fat covering my abs but at the same time i want to pack muscle on to my arms, shoulders chest and back.

    Whats the best diet to use for this, if any? or should i just keep cutting until i am at around 10% then start to bulk?

    Stats: 18years, 6ft, 11st12, 15.7% body fat, 79%body muscle.

    1. You’re going to have way better results focusing on one goal at a time. I suggest get lean first – diet down to 10-12% body fat. After that you can focus on slowly gaining weight/muscle (2 lbs per month max).

  31. Hey Greg. I have 9.6% body fat but this stubborn belly fat is killing me. what should i do? i have ‘OKAY ‘ Upper body and lower body but not the abs. its making very desperate. any advice?

      1. So you saying that i can still reach 4-5% of body fat? and what kind of diet i can do with that. it sounds like i’ll have to do meticulous eating already.?well i can see the 4 upper abs just the last two i cant see.

  32. Hey Greg, just wondering for the exercises requiring the use of a dumbbell (i.e dumbbell curls), how heavy should the dumbbell be? And should I increase the weight of the dumbbell as I get stronger? Really appreciate it. Thanks

  33. Hey Greg, I’m 5’8, 170lbs and wondered what kind of diet would go best with this workout? How many calories daily etc. I want to roughly get to 150lbs to achieve this look!


      1. Hi Greg, so far so good! Taken a while (injuries) but currently at 160lbs. Question regarding protein, is it 150g per day or should I be taking in more protein on the days I work out? I currently aim for 1500 calories every day with 150g protein. I’ve recently started Eat Stop Eat and found that to help alot with the dieting!


  34. Hey greg, I love this workout man and id love to make it into a PDF to make it easir to understand. so id like to get your heads up and some help on how to break it down into stages. diet-wise and training wise.

  35. This is really Good. This is the body that I want to achieve and I used to be lean but since turning 30 packed on the stomach and have gotten soft. i am dedicatingthe next three if neede more to do some serious work to get my body back on track. Any advice would be greatly appreciated.

    1. Lifestyle change buddy! Find a routine that you can stick to for life. At first it will be tough but soon you will fall in love with the results and progress. Screw the short term! Your habits need to be changed to maintain a lean and fit body.

    1. Sleep when you’re dead! Kidding. Sleep helps with recovery. In addition sleep deprivation may cause cravings. Aim for at-least 7 hours of sleep per night. Then again Arnold only slept 6 hours per night during his bodybuilding and acting career.

  36. Hey Greg, I really like this workout, but I’m not quite sure it’s for me. I’m 6’0′, 140 lbs., and between 5% and 7% body fat. I’m just wondering if this workout is optimal for those conditions, and if you’d have any suggestions.

    1. Why do you feel this workout isn’t ideal for you?

      At 140 lbs and 6′ you are very slim. Your number one priority should be adding muscle mass. Bulking up to 165-175 lbs in the next 2 years. To accomplish this an emphasis on strength training is critical with progression in weight lifted for 5-10 reps.

  37. Hey man, really like your article, My question is.. i see the only leg work out is what the HIIT cardio will do, I am 6 foot 2 and 172 pounds, im working on adding weight in moderation because im not too far behind the goal, but I have “chicken legs” my calves are 14″ and my arms fully flexed at 13 1/2″.. should I incorperate any leg exericises?

    1. You don’t have chicken legs. Calves should be the same size as your arms. My arms are almost an inch bigger than my calves. You can add bulgarian split squats and calf raises into the routine for 3 sets each.

  38. I have some body fat still to lose (1-5%) will this help me lose some fat (plus diet of course) as well as start to build up muscle. Also what rest time do you recommend in between each set and so you adjust the weight or use the same weight for all reps. Thank you.

    1. Yes this program will help you lean down assuming you follow a diet. Rest 2-3 minutes between compound exercises and 1-2 minutes between isolation exercises. You can use the same weight for all reps. If you can’t stay within the rep range then you may need to lower the weight on the following sets.

  39. Compound – incline bench press. Pull up. seated db shoulder press. Wide grip dips.

    Isolated – cable rows. Lateral raises. Bent over rear delts. Db curls. Skull crushers.

    Is this how you would label them?

  40. So Im wondering how long did it take you to get like that? Do you have prior pics? Can you provide some work out ideas for abs? Mon wed Fri etc? I get bored of crunches and sit ups

      1. hey :) i really want to increase my chest size and definition. is the bench press in the workout enough to do this or should i add more chest exercises to the workout? :)

        1. Most of your chest growth will come from getting stronger at bench. Before even thinking about doing advanced chest routines you should be able to bench press 1.25x your bodyweight for at-least 5 reps. So yes, this workout is great for your chest. It will grow.

  41. Hey Greg,

    I might try this workout, you look great btw, nice work. I am 32 years old, 5 ‘7″ 168lbs. I have been training pretty steady for almost a year, 4 days a week, weekends rest.. noticeable gains on chest, arms, shoulders etc.. starting to get the “Hey Tony you working out? You look awesome” comments…and yes guys, it is very worth it. Anyway Greg problem is the belly is starting to stick out more then my chest. I just cant get ride of it and it’s really bothering me.. body fat is around 17%.
    Any suggestions?..I’m still building muscle (increasing weight after each rep)..should I just focus on leaning out? What to do? What ….to…do?


    1. Hey Tony,

      People tend to overemphasize eating to build muscle which inevitably leads to fat gain. I don’t recommend this approach. At 17% you probably want to drop 8-10 lbs. You’re going to have to adjust your diet, drop your calories down to 1600-1800. This will take about 1-2 months to drop the fat. Keep lifting weights to maintain strength and muscle.

      1. Thanks Greg,

        Am I still adding weight for each rep as I go? Also what body fat percentage am I aiming for? Want to get the “Defined” or “Ripped” look.


        1. Stick with the same weight for all work sets. Or if you go really heavy on your first work set then you may need to drop down on subsequent sets. Defined or ripped you’re looking at 6-10% body fat.

  42. Hello, Greg.

    If I do weighted pullups for this workout instead of ordinary ones, do I have to change number of sets and reps, or is it better to leave them as is?

  43. Hi Greg!

    I am a quite tall and skinny person (1.79m 69.8kg) and I’m wondering is there any special diet plan I should follow with my weight so I see results with this workout plan or can I just carry on with my standard 4-5 meals and 2 shakes a day (I intake a lot of carbs, shakes are 50% carbs, and I eat a lot of rice and bread).

    1. You can eat a number of different ways. If you goal is muscle gain you should be in a surplus. 16-18 calories per pound of bodyweight is a good starting point. Protein at 1 gram per pound of goal bodyweight. Plenty of carbs and moderate intake of fat. As for meal frequency anything from 2-6 meals can work. Follow your preference.

  44. Hi love the workouts listed and I feel as though I will see results when I do then, but I was just wondering, seeing as im relatively new to working out and stuff, what is the resting period between sets and workouts? thanks for reading and hope to hear back soon!

    1. For compound exercises you can rest 2-3 minutes and for isolation exercises you can rest 1-2 minutes. If your performance drops off considerably then you’re not resting long enough.

  45. hey greg,

    awesome website and results. im going to try this workout but i wanted to know if age is a factor. i’m 32, 5’10” 157lbs 15% body fat. should i do anything different in terms of workouts/eating?


    1. This workout program would suit you perfectly. I have many individuals following my routines from teenagers to 40 or 50 year olds. All of whom are experiencing great success.

  46. Hey Greg I’m 6ft and weigh 145lbs and want to get more of a body much like Ryan Gosling, what would you personally recommend as my metabolism is sky high and im finding it very hard to put on any thing

    1. Focus on strength training and getting stronger in the gym. With very skinny guys this helps to increase appetite and will lead to muscle growth. Keep in mind that a rate of 2 lbs per month is the maximum amount of muscle you can gain under very good conditions. Anything more than that is excessive. If you are trying to gain 1-2 lbs per week then it will be mostly fat.

  47. Sup Greg. I am 6’0 and 167 lbs. I like the size of Mr. Gosling and was wondering if I should keep trying to bulk then cut or go ahead and start this program and try to cut some of the weight and get more cut.

    1. Really depends on how lean you are. In the morning, take a measuring tape around your bellybutton and measure your waist. If you’re 32″ then that’s great and you can begin lean bulking. If you’re over 33″ then cut until you’re at 32″.

      Ideally you’d want to be around 175-180 lbs with a 32″ waist for the Gosling look.

  48. Awesome plan Greg! This is exactly what I was looking for. I’m 42 and 6’1 1/2, and currently weight about 193. My plan is to burn the fat off first before I start this plan.

    Any suggestions as to what weight I should drop down to before I start with the strength workouts? Right now I am basically just doing cardio and light weight toning with weights. I was thinking of getting down into the mid 170’s… does this sound right? I’m keeping my cals around 1300-1400 right now.


    1. I’d aim to diet down until you get your waist to 33 or 33.5″. Measure your waist in the morning, relaxed, around bellybutton level. 5 lbs of fat loss usually equates to one inch off the waist.

  49. Hi Greg,

    This plan looks brilliant! My only concern is that Mr Gosling is around 6 foot 1
    I’m only 5’7 myself with a small build and a 28-30 inch waist and I’m hovering around 12-13% body fat. Would I have to adapt any of the programme taking my smaller build into account?

    Thanks in advance!

    1. Nothing needs to be changed because you are shorter. You can still go for the same physique as gosling but naturally your measurements will be smaller to match your height. As long as you keep your waist at 30″ or less you will develop a very nice and proportionate physique.

  50. Hey man,

    Just a quick question. For the “gq look” as you mentioned is it better to have low rep high weight or high rep low weight? Which will give me that more desired lean look?

    In addition to watching my diet and doing cardio.

    1. For the most part you are going to want to lift heavy weights in the 5-8 rep range. This will do a better job at building dense muscle and increasing strength. Higher reps with lighter weight won’t be as effective and will lead to mostly fluid based muscle growth from increased sarcoplasm.

  51. Greg, been following your blog for a long time! Great job my man. I just recently started this workout, and i got to tell you it is great. I am 5’7 and about 32-33 waist and around 158 lbs. I am very active and play alot of hockey. Im looking to tone up and get my abs back to where they were 3 years ago. I have a feeling this workout will do it. Any advice you can give me about calorie intake during a day?

    1. You’re looking at dropping 10-15 lbs of fat to get a slim 30″ waist with chiseled abs. Take your time and aim for 1 lbs of fat loss per week. You’re going to want to set about a 20-25% calorie deficit. Maintenance for you is probably around 2200-2300 cals per day. Assuming 1 hour of activity per day. Calories should be set to about 1800. Protein at 140-150g, carbs at 160-170 and fats at 60g. From there you can adjust calories and carbs to ensure your losing 1 lbs per week.

    1. Complete the sets of each exercise before moving on to the next one. Rest 2-3 minutes between sets for compound movements and 1-2 minutes between sets for isolation movements.

  52. Hey Greg,

    Awesome stuff here. I’m about 6’4″ 195lbs and somewhere around 16-18% bodyfat. I’m not sure if I should focus on gaining muscle, or cutting down on my fat first. What do you think an appropriate goal for me? And how does that work with my diet?

  53. Hey,

    Great job explaing things. I started following the visual muscle impact and after one month of phase one I saw that I lost alot of size but was cut. I was 6’1 and 185 pounds but i looked way to skinny. So I stopped this workout and started with my old routine. Do you think if i continued through phase 2 and 3 that I would have gotten a bit bigger?

    1. Yes but you should also make sure to consume the right amount of calories. If you’re dieting you don’t want to go too low or you can lose muscle. On a diet, 1-1.5 lbs of fat per week is the maximum rate I would lose off. This is especially true for those of us that are 15% body fat or less.

    1. You can start the gosling workout now. At 6’1 you probably want to be around 180-185 lbs max. So i’d recommend watching the food intake and aiming on losing about 1 lbs per week.

          1. but by friend i have heard that frequency over volume meaning u should train each muscle twice a week

          2. Read over the workout again. You are going to be doing each workout 2x per week. Therefore you are hitting each muscle group twice per week.

  54. I am nearly 6 feet and I weigh around 150 lbs. I have been going to the gym rather aimlessly with a friend for the last year and a bit. However, since the start of this year I have been working quite hard, lifting weights, pushing myself and being progressing through different weight categories but I still feel I am not attaining optimum results as I am not even to able bench my body weight for 1 RM which is considered the standard benchmark for an average gym going adult. I am not seeing any visible difference in muscle volume or definition. I have a pretty heavy diet consisting of 5 meals a day of which two are just protein shakes and one additional snack of fruits and cereal bars. I have a tree day split routine of Day 1: chest and back, Day 2: legs and core and Day 3: arms and shoulders. I am not sure what I am doing wrong? Is there anything I can do to see more visible gains and also improve the intensity of my workouts?

    1. Try lifting less frequently – 3-4 days per week max.
      Reduce your training volume – 5 exercises per session and 3 sets
      Aim for improvement – every workout hit a PR. More weight or more reps.

  55. Hey Greg,

    Can’t thank you enough for this workout routine. I’ve been on it a month and I’m already seeing the difference. Like Ryan, I’ve been a hardgainer all my life – fast metabolism and naturally super skinny. I’m 5’7″, 125lbs, 29-30 inch waist – and that’s after lifting 4x/week for a month. I try to aim for the 6-12 rep range for a total of 30 reps.

    There’s no doubt I’m getting that cut, sleek look. In fact, after having tried several different lifting/workout routines, including P90x, this is the only one that’s actually giving me the look I want. It’s remarkable, really. First time in my life I’m actually starting to resemble the body I’ve always wanted. THANK YOU.

    So my question to you: I’d love to put on more bulk since I’m naturally so skinny. But I want to keep/stay cut. Im already drinking whey protein after every workout – and my eating habits have gotten A LOT better (more nutrition, less junk). Any other suggestions? Or should I just keep going?

    Thanks for everything,

    1. Hey Mo! Great to hear about your results. Seriously, way to go dude. If you’re continuing to make gains then I wouldn’t change anything. Building muscle naturally is a very slow process, 0.5 lbs per month is actually very good. If you reach a plateau and you stop gaining weight then you will need to track your food intake to ensure you are consuming enough calories to keep growing.

      1. Thanks so much for the encouragement, Greg! And yeah, I think you’re right – since it’s working, I won’t change anything yet. I can see myself craving more calories down the line, but I’ll deal with that when it happens. Otherwise: status-quo.

        Again, thanks for such a terrific resource and site – truly mind-boggling how this is changing my body shape. I actually look forward to working out now, knowing it’s making a difference.

          1. Absolutely -stats I’ve got, though sadly, I don’t have a shirt-less before. Gimme another month or two. I feel like a 3 mo. mark might be a decent time to take a pic.

            Btw, I’m assuming we should tack those leg exercises onto the 4 day plan?

    1. It depends, if your legs are on the slimmer side then you can add some leg exercises. Squats or bulgarian split squats, leg curls and calf raises should do the job.

  56. Hi Greg, how are you doing?

    I am 74′(1.9m) with 75kg. I am very slim, in fact, in the end of last year I reached 65kg. Do you think I can use this workout to build muscles? Higher numbers of repetitions is better than lowers in my case? Training Biceps and Triceps together will be better than separating them?

    Excellent material all over the website!

    Greetings from Brazil.

    1. Yes you can definitely build muscle with this workout! I’d recommend 6-10 reps for most exercises to build muscle. On lateral raises and rear delts you can go 10-12. Yeah there’s no reason that you need to separate triceps and biceps.

  57. Hi, Greg.
    I am about 5’10”, 155-160 pounds. My body fat is around 11 percent and I look somewhat muscular. I’m looking to increase my weight by building more muscle and improving definition. I was wondering if the workout in this article would be a great help to me. I’m also not a nutritionist, by any stretch of the imagination. I don’t fully understand how calories work. Do you know of any diets that were made for my goals, and in addition to dieting, what foods should I stay away from?

    Thank you.

    1. Yes this would be a good workout for you to do! You don’t need to be completely obsessive about your diet to start making progress. I you start this routine and focus on eating protein with each meal, cleaning up your diet a little bit then you should be able to start making really good progress.

      1. Great. I will get started on this routine as soon as possible. I have a couple more questions, if you don’t mind. Should I focus on one workout before I move on to the next one? For example, on days 1 and 4, should I do ALL 4 sets of 8 reps for the incline bench press and then move on to the pull ups? Or just do one set, then continue with the routine and come back to it later? Also, how much rest time in between each set is recommended?

        Thank you.

        1. Do all sets of one exercise before moving onto the next exercise. I like to take full recovery between sets so that performance doesn’t decline. This might be 1.5-2 minutes for some or 3 minutes for other people.

          1. Thanks, Greg. I’ve tried to include lateral raises in arm exercises, but it seems like every time I work them out, I get a severe pain, I think beneath the deltoid muscle. To the point where I can’t even lift my arm over my head. Is this a common occurrence? Can I make an adjustment that could fix this problem? Or should I see a doctor?

          2. If you ever feel pain like this then you should immediately stop the exercise. Something is amiss. It’s possible that this exercise just doesn’t work well for you.

          3. Yes. At-least for now as your shoulder is recovering. Don’t do any exercises that aggravate it.

          4. You’ve been a tremendous help, Greg. Thank you. I hope you don’t mind me coming back again from time to time with more questions.

  58. Hello,

    I’ve read previous comments and suggestions. I have been researching and trying to find the diet plan with this workout for my body type. If you have time to respond I’d appreciate it. I’m 6’4 192 pounds looking to gain Muscle Tone, no bulk.

    1. Well it’s really about hitting a certain number of calories and macronutrient numbers per day. For leaning down while maintaining muscle I’d recommend about 12 calories per pound of bodyweight with about 35-40% protein, 30% fat and 30-35% carbs.

    1. It’s going to be very challenging to pack on 10-15 lbs while dropping 6-8 lbs of fat. I would recommend leaning down to around 10-11% body fat and 160 lbs then focus on building muscle.

  59. Hey! Thank you for sharing this, I am willing to try the routine out but I have some questions. I weight about 97 kgs right now and I am quite fat with a big belly and man boobs, should I lose weight first then do the work out? and do I have to cut down on my rice intake? I’m asian so my staple food is rice so yeah haha, what should be a good diet for somebody like me? Thank you :)

  60. Hey Greg!

    Good stuff on the website man, really good. Very encouraging.

    Quick details: I’m 25 years old. Last summer, I weighed 210 lbs at 6’0. Now, I’ve cut my weight down to 175-180 lbs and am at about 17% body fat. I have done very minimal weight training and focused alot more on cardio this past year, but now I’m looking to lose the body fat around my midsection and hopefully build a bigger upper body while looking lean. Is this a good workout for me to start? And the diet you are prescribing, would it be a good idea for me to follow as well?

    Thanks for your time!

    1. Well first of all you can’t turn fat into muscle. You can burn fat and build muscle, doing both at the same time is very tricky. Only advisable when you’re 10-12% body fat.
      So i’d recommend dieting down first, get to the point where you can see your abs when you flex. Do the beach ripped diet –

  61. Hello and thanks for the workout!
    I’ve been going to the gym for a little more than 2 years now, since I was 16.
    During the 2 years I’ve managed to loose some fat (my fat % is about 17-19) and I’ve also added some some muscle.
    I’m 5´9 and I weigh about 150 pounds.

    I know it’s very individual, but do you have any idea on have fast I can start seeing results with this routine?

    Many thanks!

    1. It really depends! If you are following a good diet, eating 20% below maintenance and getting in sufficient protein (0.82g per pound of bodyweight) then you should be able to drop 2% bf each month and increase muscle and tone.

  62. Hey! This plan looks great but I don’t know if I should do 5 reps with 6 sets or 8 reps with 4 sets. What is the difference exactly? I’m 6’3 185 with not much body fat. After working out with p90x and eating better I gained about 8 pounds this last year but I would like to develop a body more like Mr. Gosling this summer. I always read about the low reps/heavy weight and high reps/lighter weight online but I just don’t know which one is for me.
    Thanks for your help!

    1. I’d go with 4 sets of 8 reps to start. This is a more balanced range. Then you can eventually do 5 sets of 6 reps. After that I’d go back to 3 sets of 10 then 4 sets of 8. Spend about 4 weeks at each rep.

  63. Hey Greg,

    I started doing the workout above and Im having trouble doing 4 sets 8 reps with the same weight. Once I complete the first 3 sets with the same weight, my fourth set I can only do about 5-6. Should I drop weight?

  64. Hey Greg,

    last year i weight like 242 pounds and i lost 64 pounds in 5 month but i did it wrong actually i lost also my muscles cous i overtrained and Ate less i actually burned muscle and still have fat on my body
    i am 6 feet tall my weight is now 178 pounds
    body fat 20 % and i want to have a lean body i want my bodyfat to be like 10 to 12 % lean muscular what kinda program could you give me advice and how much calories may i eat to complish it and how long does it take :) Many thanks

    1. You can follow this workout routine, calories should be set to 12-13 calories per pound on workout days and 10-11 calories per pound on rest days. Aim for 180g of protein per day.

  65. Hello Greg,
    You got a great page here thank you for all those valuable information!
    I am 24 years old, 6’2 and weigh 213 pounds. I been to gym on and off and I dont have a very nice body! Should I start with the workout you recommend in that page or should I try something else? I am aiming to get a body like yours the one you posted on youtube! how my journey going to be? I read a lot about dieting and I know main thing should be to eat a clean healthy and less carbs diet!

    Can you please let me know which program I should get and for how long? and dieting too? I’d highly appreciate it, thanks a lot man.

    1. Sounds like the first step will be to lean down! If you’re looking for an effective system to lean down with ease, i’d recommend my shredding program.
      This program will help get you into the condition displayed in the youtube video. For a workout program to follow a long, you can do the workout from this article or visual impact.

  66. Hello there. And respect!

    I’m sitting here in my kitchen and have read a lot about strength training this evening after I got off work. I might as well say that I am what you might call extremely inexperienced in terms of strength. It’s a shame, because I would love to start very soon.

    My body I would describe as slim but I have some belly fat that I want gone. It requires well just a lot of cardio? And so a healthy lifestyle I guess. Or do you have another fantastic advise to make it dissapear really quick?? ;-)

    When we reach the first of July, I have put together a training program that fits what you have mentioned in your article. Could you try to come up with an idea of ​​how long it would take to achieve a body like yours?

    I have purchased the following items as supplements to my training:

    1) 100% protein powder (called “whey” where I bought it)
    2) “Bodylab (” Bodylab “is the company I bought it from here in Denmark where I live) Weight Gainer” consists of a combination of both slow and fast acting carbohydrates and protein. The carbohydrates come from maltodextrin and sucrose. The protein source is 100% pure whey protein.
    3) ….And finally creatine powder. (I assume that you recommend it?)

    Hope you can make a quick assessment of my situation. Sorry if you do not fully understand what I write.

    Take care.

    (I would love to post your respond on my facebook-page. I am af celebrity here in Denmark with over 200.000 followers on my page)

    1. Hey Mattias! What’s your facebook page, definitely want to check it out.

      Sounds to me like you have the typical skinny fat physique. This is actually relatively simple to fix, but it’s strength training that is going to be the most important. Fat loss comes mostly down to diet and strength training will help you maintain/build muscle mass so you actually burn more fat.

      I would save the weight gainer for when you drop the fat and get nice visible abs. For now you’re going to want to track your calorie intake and eat about 20% under maintenance with high protein. You can do cardio but 2-3 sessions of 30 minutes per week maximum.

  67. hey id love to get the RyGo look. hes a great dude all around!

    im 6’1 around 205 lbs. i have some moobs and a gut lol. i need to cut a lot of weight and fat first right? should i do a bunch of cardio first? im new to working out and diet plans.

    1. You should be dieting and strength training. Dieting and eating at a calorie deficit will ramp up fat burning. To ensure you don’t burn muscle as fuel it’s important to do 3 strength training workouts per week. If you’re new to weights this will likely cause you to build muscle as you drop excess fat. So for example, let’s say you’re dropping 1.5 lbs per week. With strength training, it’s possible that you will be building 0.5 lbs of muscle and lose 2 lbs of fat. On the other hand, without strength training, it’s likely that you will lose 1.5 lbs per week but only 1 lbs is fat and the other 0.5 lbs is muscle.

      The difference between these two situations is absolutely massive. After 10 weeks, in the first scenario you will have 20 lbs less of body fat and 5 lbs more of muscle. In the other scenario, you will have 10 lbs less of fat and 5 lbs less of muscle. At the end of the day you’ll weigh the exact same but you’ll look 10x better with strength training and diet.

  68. I’m 5’8″ and about 160 lbs. I trained for 3 months and dropped 20 lbs. total but I didn’t notice any muscle mass gains even though I was eating at least 150 grams of protein a day. I have no clue why my body doesn’t build muscle but drops weight easily. I was going to the gym for 45-60 minutes four days a week. Any advice on how to pack on muscle?

    1. It’s hard to gain muscle when you’re losing so much weight. Eat at maintenance or at a slight surplus and focus on adding weight to the bar. The muscle will come on very nicely. Also, building muscle takes time. 0.5 lbs of muscle per week is fantastic.

  69. Hey I’ve just finished my first week of this workout, and because this is my first week working out in months I sorta had to find my weight for each workout. But so far so good. I was just wondering how often and by how much I should be making gains. Thanks a bunch!

  70. Hello Greg! I hope you’re doing well! I was wondering if you are supposed to lift to failure on this workout? I’ll will be switching to this workout in a few weeks to use as a “Phase 2” to follow a similar workout to the Shrink Wrap Effect. Thank you for your help!

  71. Hey Greg,

    I’m 21 years old, and very overweight (about 200 lbs) and not very muscular. I’m also 5’6.

    1) In order for me to lose fat, would you recommend your shredding program?
    2) I don’t want to lose muscle. I want to gain muscle, but this has been difficult for me in the past (stubborn muscle group for me have been the chest, specifically). Since Ryan Gosling’s natural physique is completely opposite of mine (he’s a hardgainer while I’m fat lol), would you still recommend the above workout in conjunction with your shredding program? Or should I wait and do this workout after the shredding program? Or would you suggest something entirely different? Sorry for being long-winded.

    Thanks for the help.

  72. Hey Greg,

    I’m 21 years old, 5’6, and very overweight (at about 200 lbs). I’m not particularly muscular either (especially on my chest, which is a stubborn area for me). My questions are:

    1) How should I effectively and quickly lose fat? Would you recommend your shredding program?

    2) I also want to gain muscle. Should I lose the fat first, and then attempt to gain muscle? Or can I gain muscle and get stronger at the same time as losing the fat?

    3) In order for me to gain muscle, would the Ryan Gosling workout be optimal, or would you suggest something completely different for me? (I’m wondering because our natural physiques are diametrically opposite — he’s a tall hardgainer while I’m a short fat guy lol).

    Sorry for being long-winded. (Also my bad if this my 2nd comment, I’m not sure if the first comment I submitted went through). Thanks for the help, I appreciate it.

  73. Hi Greg,

    Great workout and site! Been following this workout for about two weeks now, I’m five foot seven and weigh around 145ibs body fat hovering between 13-14% should I try and incorporate a little more cardio to burn off the last few stubborn fat or just reduce my calories and eat cleaner. I eat a lot of protein but still use full fat milk with my shakes post and pre workout!

    Any advice would be great cheers!

  74. Hello Greg! I hope you had a great weekend. I just started doing this workout, and I was wondering if it would be over training to do the Blueprint Abs workout on the off days? Thank you! Hope you have a great day!

  75. Hey Greg
    hello there, hi i bee losing weight with cardio and eating healthier I was at 199 now with 19% bd fat now after 3 months finally I’m at 178 (geeing) weight maybe muscle bd fat is 14.8% is hard I’m 25 years old and 5’11 tall I b looking for this workout for a while and I was doing super bad at the gym going for 6 days a week with 3 repetitions of 10 for the past 45 days and no mutch of a different I believe i don’t know where to hit now at this point of how often to work out? 3 days only but I feel with so much energy and strees me not be able to go back to the gym I wanna try you workout for ryan gosling and know a tip with my weight and talk and body fat % I can’t see my abs and I would love to thanks for all you information

  76. What would you suggest ( as far as caloric intake goes ) for one of these hardgainers? I’m sort of like this ( nearly 18 now ) and i have a friend who most definitely is. I’m assuming the main thing you would change for these people is more calories ( and the right kinds, of course ), so wheres a good number to start? ( this is me assuming that the 15-16 times bodyweight isnt enough )

    1. For someone who has a very hard time gaining weight, you’d want to start at 18 calories per pound and slowly ramp up. So if you are gaining half a pound per week then keep it as is. If you aren’t gaining weight then increase calories by about 250.

  77. So I once asked about the Daniel Craig workout, but me being 5’11, only 140 lbs and really do have the metabolism as fast as a race car, this seems promising since I still love cardio. My question to follow this though would be nutrition, I feel good with mine, but I’m just curious on what to really watch out for.
    Also due to my love of plyometrics and swimming I believe my shoulder are already pretty defined, just curious on how I may just make my arms look a little more proportionate. I am picking up your Greek God program this weekend as well so I’m excited to see what that holds.

    1. Well really nutrition is predominately about the numbers. That means the amount of calories, proteins, fats and carbs that you’re taking in. As well, you should be getting plenty of nutritious foods like meats, veggies, fruits, potatoes/sweet potatoes, rice, beans, cheese, cottage cheeses… And you should fit in foods that you like, as long as you have the right calorie intake.

      I would focus on doing an arm specialization and hitting arms hard.

    1. You could cycle through the four workouts training 3x per week. That can work well. Or you can just focus more on chest and back or shoulders and arms. Whatever needs more work, you’ll do that one twice per week and the other one once per week.

  78. Hello!

    Im a 6’2 Male weighing about 180lbs and I’d love to get myself up to this sort of physique, I am however just starting out and have a bit of stomach fat to loose. Should I just stick to mainly dieting to get rid of the excess fat? Also what sort of weight do you recommend to get myself up to a higher standard? I am pretty weak at the moment, barely able to lift my own body weight more than a few times!

  79. Hey dude, great info and very reaIistic.. Finally someone speaks the truth.
    Your thoughts on a 30% deficit?
    I’m 6′ 215lbs, have consirebale muscle since I have been working out for a while. I fully understand my issue is diet, wich is 80% of the deal. I eat healthy, but just too much. I’m ready to attack this, I will focus on diet. But a 20% deficit I find will be too slow. Is it problematic in your opinion to shoot for 30%?
    I would love to get down to 180-185.

    Thanks man

  80. Hi Greg, I really like the workour so far, but I’m kind of warry about not doing any leg workouts? would so small legs workouts like trapbell squat, romanian deadlift, and leg press be okay?: if so which days would you do these on and how much intensity? Again great workout plan you set up tho! thanks!

    1. Yah that is doable, once per week! I would rotate them then.

      Upperbody A
      Uperbody B
      Upperbody A
      Rotate (next week you will do upperbody b twice)

  81. Greg,

    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.

  82. 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?

  83. 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!

  84. 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.

    1. 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

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