“Crazy, Stupid, Love”, the highly rated romantic comedy of 2011, came with a slew of pickup lines from womanizer Jacob Palmer (portrayed by Ryan Gosling). But, the one line that arguably stuck out the most was the comment made by Hannah (portrayed by Emma Stone), when she saw Jacob shirtless for the first time.
“Seriously? It’s like you’re Photoshopped!”
Since the film, Ryan Gosling has been a classic victim of Celebrity Body Transformation in YouTube videos.
If you’re wondering how he managed to achieve such a fine, chiseled look, read on as we provide you with details of his workout routine and diet.
Disclaimer:
Actors in general are paid top dollar to look their utmost best in every role, and that comes with a team of experts and trainers to manage their physique. Sometimes, these physical transformations come with some artificial enhancers like steroids.
We’re not saying Ryan Gosling had himself artificially enhanced for his role—in fact, his physique is actually very attainable. However, just remember that Hollywood actors and actresses are paid to achieve that “perfect” look as part of their job, so take these transformations with a grain of salt.
Your fitness journey will be different, so start small and keep in mind: consistency is key!
What is Ryan Gosling?
Ryan Gosling may have kicked off his showbiz career as a scrawny teenager, but he’s come a long way since then.
He was around 30 years-old during the filming of Crazy, Stupid, Love in 2011, so his testosterone levels were still optimal. Although he was known for being skinny, he picked up the weights and got into shape by constantly working out.
The constant workouts not only ensured that he kept his great physique, they also meant that Ryan—ever the sweet tooth—was free to eat as many Twizzlers as he wanted during filming. According to co-star Emma Stone, he kept these sweet snacks on his person at all times.
At the time, he weighed an average of 175lbs and towered over his co-stars with his height of 6 feet and zero inches. Right off the bat, that’s a very lean body weight for someone that’s 6 feet tall.
Ryan Gosling: His Genetics
Ryan Gosling certainly looked crazy good in Crazy, Stupid, Love. However, if you look a little more closely, you’ll realize that his body generally leans more towards being an ectomorph. This means he’s naturally on the leaner side and has narrow shoulders, lanky limbs, and thinner bones—despite being 6 feet tall.
We’re not trying to discredit his physique, but if you do a side-by-side comparison with celebrities like Hugh Jackman or Chris Hemsworth, who both have naturally broader shoulders and more tapered waistlines, you’ll see the difference in bone structure.
Though people with Gosling’s body type don’t have that sought-after “Dorito shape”, with good diet and proper exercise, it is still something that’s possible to attain—as evidenced by the man himself. So if that’s you, don’t be discouraged!
Ryan Gosling Workout Routine
It’s time to finally delve into detail the exercises Ryan Gosling did that allowed him to pull off that sexy and chiseled “Crazy, Stupid, Love” look.
Gosling employed different workouts for each day of the week, keeping his Saturdays and Sundays free for him to rest. Please keep in mind that it is important to incorporate rests or day-offs in between exercises as these give your muscles time to recover and rejuvenate after a load of work.
Another important note to remember is that you must always ensure that you are able to stretch or warm-up before you begin your workouts. Failure to do so could result in unwanted injuries, which may push your progress back by quite a bit.
Monday – Chest, Cardio and Abs
As the name suggests, Ryan Gosling’s first day of the week consists of exercises geared towards increasing his chest mass, plus cardio, and building abs.
Cardiovascular exercises—or “cardio” for short—are essential for maintaining a healthy heart and lungs by forcing them to work just a tad harder to deliver blood throughout the whole body.
Ryan’s chest routine consists of these 6 workouts. You’ll observe that the majority of them come in sets of 3 with 10 repetitions each:
- Barbell Bench Press – 4 sets of 10, 8, 5, 3 reps.
- Cable Chest Flys – 3 sets of 10 reps.
- Hex Press – 3 sets of 10 reps.
- Incline Dumbbell Press – 3 sets of 10 reps.
- Dumbbell Incline Chest Flys – 3 sets of 10 reps.
- Machine Decline Chest Press – 3 sets of 10 reps.
Note: The abdominal exercises will be outlined in detail at the end of the article, because it repeats multiple times throughout the week.
For now, let’s break down these chest exercises.
Barbell Bench Press
This exercise is vital for increasing muscle mass and chest strength. It works mainly on your triceps brachii (upper arm) and pectoralis major (upper chest).
To do this, you must first lie in a supine position on a flat bench. Position your hands on the bar about two feet away from each other and grip tightly. Press your feet into the ground and keep your hips firmly on the bench as you slowly lift the barbell off the rack. As you lower the bar towards your chest, make sure your elbows are bent towards either side of your body. Once your elbows are just below the bench, push the bar back up until you’re back to your starting position. That’s one rep.
Do 4 sets of this exercise, with a decreasing number of reps per set.
Cable Chest Flys
This exercise is another great way to build your chest muscles, but without the added strain to your joints and bones.
Start by taking the cables from both sides with your hands. Position yourself right at the center, with one foot in front of the other. Whichever foot is forward will bear your weight as you do these exercises.
Next, with your elbows slightly bent, bring the cables slowly towards your center before releasing them back to the sides. Do this 10 times to complete one set. Place a different foot forward with each alternating set, so if you have your right foot forward for the first set, the second set should have your left foot forward.
Hex Press
So named because of the hexagonal dumbbells needed to perform it, this exercise is relatively easy to do and often overlooked. It targets both your chest muscles and biceps.
To do a hex press, simply lie down on a flat bench, with one mid-weight dumbbell in each hand pressed together. Your hands should be in a neutral position. If you aren’t familiar with this grip, picture your hand holding up an ice cream cone. While keeping the dumbbells firmly in place, lower them slowly towards your chest before bringing them back up again with your arms fully extended to complete one rep.
Do 10 reps to form 1 set.
Incline Dumbbell Press
The incline dumbbell press’ focus is on the upper pectoral muscles and front of the shoulders, geared towards increasing your chest strength and size.
To start off, incline your bench to a degree of about 30-45. A 30-degree incline is the optimum for working out your chest muscles, so any angle higher than that means your shoulders will be your main target.
Simply lean back on the bench and hold a dumbbell in each hand, resting on your thighs. If you’re using heavy dumbbells, position them on your shoulder by gently kicking them up with your knees one-by-one. Once at the level of your shoulders, keep your elbows bent and away from your body at a comfortable angle. Exhale and raise both dumbbells up over your chest until your arms are perpendicular to the floor, while keeping your wrists straight. Then while inhaling, lower the dumbbells back to your chest to complete one rep.
Repeat this exercise 10 times for a total of 3 sets.
Dumbbell Incline Chest Flys
The equipment used in this exercise will be the same as the previous, with your bench inclined at a 30 – 45 degree angle, depending on your preference.
With your elbows slightly bent, raise the dumbbells over your chest, with your palms facing each other or in a neutral grip. Maintain this arc throughout the whole exercise. While inhaling, lower the dumbbells slowly to your side, then bring them back up to starting position to complete one rep.
Again, repeat this motion 10 times for 3 sets.
Machine Decline Chest Press
The Machine Decline Chest Press is an excellent exercise that targets your lower chest muscles.
To start this exercise, go ahead and align the handles of the machine to your lower chest. Sit back, keep your feet firmly planted on the ground, and push the handles forward, away from your body at full arm extension. Then, draw the handles back towards you to complete one rep.
Do this for 3 sets of 10 reps each, and you’ve completed the Monday workout!
Tuesday: Back, Cardio and Abs
Strengthening your core comes hand-in-hand with strengthening your back, so while your chest is resting after Monday’s workout routine, engage your back muscles by doing these 6 simple exercises:
- Deadlift (4 sets, 10, 8, 5, 3 reps)
- Wide Grip Pull Ups (3 sets, 10 reps)
- Barbell Rows (3 sets, 10 reps)
- Lateral Pulldowns (3 sets, 10 reps)
- Cable Rows (3 sets, 10 reps)
- Close Grip Pulldowns (3 sets, 10 reps)
Deadlift
Deadlifting engages multiple muscles including your core, but it focuses mainly on your back and legs.
To start, position yourself in front of the barbell with your feet shoulder-width apart beneath the bar. Keeping your back straight, bend your knees and reach down to grasp the bar. Keep your hands a shoulder’s width apart. With your arms fully extended, lift the barbell by straightening your knees and thrusting your hips forward. Keep your back straight at all times to avoid back injury.
Wide Grip Pull Ups
Wide grip pull ups are another straightforward exercise.
When gripping the bar, make sure your hands are far apart from each other (hence the name “wide grip”), facing forward. This ensures that your lower back muscles are engaged as you do the exercise and not just your arms.
Pull your chest up as high as you can go then lower yourself all the way back down for one rep.
Barbell Rows
Similar to a deadlift, barbell rows are excellent for increasing back strength.
To do this, bend your hips while keeping your back straight. Buckle your knees a little bit and grab the weight with your hands. . Lift the barbell by bending your elbows to the back, keeping it close to your sides. Then, lower it back down again without letting it touch the floor. This completes one rep.
Lateral Pulldowns
For this exercise, hold the bar at a wide grip, then bring it slowly down towards you as you position yourself on the bench. Make sure to keep your feet firmly on the floor and your back straight as you do this.
Lower the bar to your chin,then bring it back up to full extension for one rep. Repeat this exercise for 10 reps for a total of 4 sets.
Cable Rows
There are a variety of ways to do this exercise, but it mainly involves pulling on the machine cables while keeping your back straight.
Typically, you sit upright on the bench facing the cables, with your knees slightly bent as you reach for the handle bar. Brace your abdomen and let your arms and shoulders do the work as you pull the handle towards your lower abdomen, then release it ‘til your arms are fully extended in front of you.
Close Grip Pulldowns
Close grip pulldowns are similar to cable rows in that you start by sitting on the bench facing the cable machine and securing your legs firmly into position.
Reach up towards the close grips, lean slightly back in your seat, and pull them down towards your chest, your shoulders doing the work—down and back. Pause for a moment before returning to your starting position, then repeat.
Wednesday – Arms, Cardio and Abs
For Wednesday, we have arms and abs. Not a bad time to finally start on the biceps, so here’s what we have for today.
Work on those biceps and triceps with these simple exercises:
- Dumbbell Bicep Curl (3 sets, 10 reps)
- Dumbbell Kickbacks (3 sets, 10 reps)
- Cable Hammer Curls (3 sets, 10 reps)
- Cable Pushdowns (3 sets, 10 reps)
- Preacher Curls (3 sets, 10 reps)
- Tricep Overhead Extension (3 sets, 10 reps)
Dumbbell Bicep Curl
A pretty simple exercise, the dumbbell bicep curl requires only two dumbbells—one for each hand.
Start by standing upright with your feet apart and your hands in a neutral position at your sides. Keeping your elbows locked and your back straight, curl or rotate your hands inward as you lift the dumbbells slowly up to your chest, then slowly reverse the movement until your hands are back to neutral position.
Dumbbell Kickbacks
Stand with your feet together and your desired dumbbell weights in each hand in a neutral position. Bend your torso forward at an angle of about 30 degrees. Make sure to keep your back straight, your knees bent, and your core engaged throughout this exercise.
Slowly lift the dumbbells up to chest height, then move them back until your elbows are straightened and your arms are fully extended behind you. Don’t rush; pause in between movements to really get those muscles going.
Cable Hammer Curls
Cable hammer curls are very similar to dumbbell bicep curls, except you swap out the dumbbells with a cable machine.
Begin by positioning yourself in front of the cable machine, feet slightly apart. Grip the cable handle tightly. Keep your back straight as you lift the cable up to chest height before lowering it back down again.
Cable Pushdowns
The cable pushdown is the opposite of the cable hammer curl. Instead of pulling the cable up towards your chest, you push the upper cable down instead.
Stand a few feet away from the machine and pull the handle of the cable down to chest height. You will begin and end your reps in this position. Keep your shoulders back and let your triceps do all the work as you push the cable down as far as you can before bringing it back up again towards your chest.
Preacher Curls
We’ll be going back to the dumbbells with this exercise. You can do both arms simultaneously, or one by one depending on your preference.
Stand behind an inclined bench that’s just the right height for you and let your arm lie completely on the surface. Gripping your dumbbell tight, curl your arm up and then slowly lower it back down. Remember to isolate your biceps during this exercise—only your forearms should be moving.
Tricep Overhead Extension
Don’t put away your dumbbells just yet as we’ve one more arm exercise to go before concluding today’s exercise. You’ll only be needing one dumbbell to do this.
Stand with your feet apart and your back straight. Grip one end of the dumbbell carefully with both hands, letting the head of the dumbbell rest on the palms of your hands, which should be facing up towards the ceiling. Next, lower the dumbbell behind your head, bending your elbows as you do so. Be mindful to keep your arms as straight as you can since only your forearms should be moving in this exercise.
Raise the dumbbell up, then lower it back down to form one rep.
Thursday – Shoulders and Cardio
It just won’t do to have muscular arms but skinny shoulders. You’ll need to put in some work around these areas too for a better-looking build. Ectomorphs like Ryan will greatly benefit from shoulder exercises as bigger shoulder muscles mean broader shoulders.
Get ready as we break down these 6 simple shoulder exercises.
- Military Press (4 sets, 10, 8, 5, 3 reps)
- Shoulder Flys (3 sets, 10 reps)
- Dumbbell Shoulder Raises (Elbow Bend) (3 sets, 10 reps)
- Dumbbell Front Raises (Straight Arms) (3 sets, 10 reps)
- Dumbbell or Barbell Shrugs (3 sets, 10 reps)
- Arnold Presses (3 sets, 10 reps)
Military Press
Prepare your barbell by raising the rack to chest height. Widen your stance and grip the bar using both hands, making sure that your hands are parallel to your elbows as you do so. Unrack the barbell and stand with the bar now at chin level. Engage your glutes and core to keep your back straight as you slowly raise the bar to maximum extension above your head. Don’t be afraid to move your head back as your arms are raised. Then, slowly bring the bar back down again to your starting position.
Shoulder Flys
Set aside your barbell in favor of two dumbbells for this next exercise.
Stand with your feet slightly apart, with a dumbbell in each hand at a neutral position by your sides. Keeping your back straight, begin by raising both dumbbells laterally on both sides. From the front, you should look like a bird taking flight or a plane, hence the name “shoulder fly”.
Once your arms are perpendicular to your body at around shoulder height, lower them back to your starting position.
Dumbbell Shoulder Raises (Elbow Bend)
The dumbbell shoulder raise is similar to a shoulder fly, except that you keep your elbows bent out towards the sides.
So like the previous exercise, stand with your feet slightly apart and with a dumbbell in each hand. From their neutral position at your sides, bring the dumbbells up to the level of your torso. Your elbows should now be bent and your knuckles facing the front.
Lift your elbows to the side, away from your body, until they are about shoulder level. Keep your knuckles facing front at all times. Once at shoulder level, bring your elbows back down to starting position.
Dumbbell Front Raises (Straight Arms)
In contrast to the previous exercise, you’ll be keeping your arms straight in this next one, and instead of raising your arms to the sides, you will be raising them in front of you. In this way, dumbbell front raises are actually quite similar to shoulder flys.
Stand once more with your feet apart and a dumbbell in each hand at a neutral position by your sides. To begin, simply raise your arm to the level of your chest (or chin if you’re able!) then bring it back down again to your side.
You may do both arms simultaneously or stick to one at a time.
Dumbbell or Barbell Shrugs
Choose your kryptonite! Personally, I prefer to use dumbbells for this exercise, but barbells work just as well.
Stand with a dumbbell in each hand at a neutral position. Keep your feet together so that they don’t interfere with the movement of the dumbbells. With your shoulders slightly pulled to the back and with your back straight, hunch your shoulders in a “shrug” around your ears and hold the position for a second or two before bringing it back down.
Simply replace the dumbbells with a barbell if you would rather work with that!
Arnold Presses
So-named because this exercise was popularized by one of the most famous bodybuilders of all time—Arnold Schwarzenegger. The Arnold Press is a great exercise that targets all areas of your shoulder, from the anterior to the lateral to the posterior muscles.
Begin by holding a pair of dumbbells up to your chin, your palms facing towards you. Slowly spread your arms until they’re open at your sides, then bring both dumbbells up over your head to full extension. Reverse the movement until you’re back to starting position.
Friday – Legs, Cardio and Abs
Ah, leg day. Everyone bemoans it.
Leg exercises can be tiring and tricky, but they’re absolutely necessary if you want to have a well-rounded physique. Instead of overthinking it, remember that you’ve a goal in mind to be and look your best!
So enough stalling and let’s get into it.
- Back Squats (4 sets, 10, 8, 5, 3 reps)
- Hamstring Curls (3 sets, 10 reps)
- Calf Raises (3 sets, 10 reps)
- Dumbbell Lunges (3 sets, 10 reps)
- Weighted Step Ups (3 sets, 10 reps)
- Front Squats (3 sets, 10 reps)
Back Squats
Back squats are unique in that they have the ability to help you build your strength, power, and size at the same time. However, they can also be quite tricky to do and costly when done incorrectly.
For starters, place a barbell of your desired weight onto the rack, the height of which needs to be adjusted high enough so that you can easily get under it to lift the bar onto your back later on. Position yourself right in the middle. Slide under the bar and grasp it firmly, keeping your feet apart for better balance. Lift the bar off the rack, making sure that it’s balanced onto your shoulders.
Hamstring Curls
There are many types of hamstring curls, but let’s go with the simplest—the standing hamstring curl.
Stand with your feet apart and your hands on your waist for better balance. Starting with your right foot, slowly bend your right knee until your right heel touches your butt, then lower it back to the ground. Do the same with your left leg.
If you want a bigger challenge, consider having a hamstring curl machine in the gym.
Calf Raises
This exercise is simple and can be done with or without a dumbbell. It’s entirely up to you.
Stand with your feet apart and your hands at your sides in a neutral position if you’re holding dumbbells. Otherwise, place your hands on your hips.
Lift yourself up off the balls of your feet until you’re tiptoeing, and hold that position for a second or two before dropping back down. Repeat this exercise for 3 sets at 10 reps each.
Dumbbell Lunges
Find a place that’s spacious enough for you to take one big step. After that, take two dumbbells and stand with your feet slightly apart. Keep your hands at a neutral position.
You can start with either leg, but we’ll be utilizing the right leg for the sake of this guide.. Take one big step forward and bend your right knee until your thigh is parallel to the floor. Make sure that your knee does not go beyond your toes. Your left leg should be stretched out behind you, supported by the ball of your left foot, with your knee almost touching the floor. Hold the position for a few seconds before pushing yourself back to the standing position.
Complete the exercise on your right leg first before moving onto your left leg.
Weighted Step Ups
This is another exercise that you can do with or without dumbbells, especially if you’re new. You’ll also be needing a sturdy box or platform that you can step onto that’s about the height of your knee.
Gripping both dumbbells, stand 6 inches (give or take) from the box. Lift your right leg onto the box. Keep it there for the entire set.
Bring your left leg up to stand beside your right, then go back down again to where you were when you started. Don’t kick your left foot off the ground, but instead focus on your right leg bringing your torso and body up to the platform. Though your left leg is the one moving during this exercise, it is your right leg that should be supporting your weight and engaged throughout.
Alternate legs with each set.
Front Squats
Front squats are very similar to back squats, the only difference being the position of the barbell as it should now be positioned in front of you, across your shoulders, rather than behind.
First, stand with your feet apart. Support the bar across your shoulders with your fingertips in a loose grip, your palms facing upward, and your elbows jutting forward. Begin doing the squats, making sure all the while that your knees remain in line with your toes.
Ab Exercises (2 rounds):
It’s time to work on those abs! Ryan incorporates ab exercises in all his workouts, from Monday to Friday. You may follow his lead or choose to do them every other day instead, depending on your ability and/or preference.
A brief reminder before we begin: warm up and stretch beforehand!
- 50 Crunches
- 25 Leg Raises (off floor or machine)
- 25 Flutter Kicks
- 25 Reverse Superman
- Planks for 60 seconds (2 sets)
Crunches
Crunches are great for strengthening your core, but they can be tricky to perform and may sometimes lead to injuries, so take it slow and be careful!
To do these, simply lie down on any flat, hard surface. Plant your feet firmly about a foot apart from each other, bend your knees, and cross your arms over your chest. Raise your upper body from the floor until you reach your knees (or as high as you can go), then go back down again. This concludes one rep.
Leg Raises
As the name suggests, to do this exercise, you simply need to lie on your back on a smooth, flat surface. Keep your arms steady at your sides, palms facing downward, touching the floor. Legs together, slowly raise them up until they are perpendicular to your body, then bring them slowly back down again as low as you can without letting them touch the floor. Repeat as many times as needed.
Flutter Kicks
Flutter Kicks are similar to leg raises. Simply lie flat on your back, but instead of keeping your hands at your sides, bring them under your buttocks. Lift your legs off the ground, then begin moving them forward and backward alternately, as though you’re walking on air.
Reverse Superman
Still lying on a flat surface, fully extend your arms above your head until the back of your hands are touching the floor and your palms are facing the ceiling. Your legs should also be fully extended.
Once in position, lift both your arms and legs simultaneously until they are a foot from the ground. Hold the position for about 2 seconds before bringing them back down.
Planks
Begin by positioning yourself face down on the floor, then lift yourself up by your toes and forearms. Your hips should neither droop towards the floor nor be bent up towards the ceiling—keep your body as straight as you can. Hold your torso up with your forearms so that your shoulders don’t hunch around your ears. Hold this position for 10 seconds if you’re only starting out, then gradually increase over time.
