Ryan Gosling's "Barbie" Workout, Diet & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 16, 2024
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Ryan Gosling is one of the top picks in Hollywood celebs due to his perfectly shaped upper body which he showcased as "Ken" in Barbie.

What most people find so appealing is that he openly talks about his a subtle physique, which comprises  well-defined abs, pecs, biceps, and shoulders.

All of this has come from preparations for increasingly more action-type movies like Blade Runner.

So, I decided to look at how Ryan’s workout routines helped him transform from a slim guy to a ripped action star.

Ryan Gosling Stats

Man from behind
  • Height: 6’1”
  • Weight: 180 lbs
  • Body Fat Percentage: 12%
  • Born: November 12, 1980

Ryan’s stats show that his physique is ripped and lean.

While he didn’t start his career as a flabby actor in movies like Crazy Stupid Love, The Notebook, The Nice Guys, Only God Forgives, and The Big Short, he still had to work hard to gradually increase his muscle mass.

The Canadian actor claims to have sacrificed a lot, including some rather unhealthy diet habits, but these changes all helped him increase his appreciation in Hollywood.

Let’s take a closer look at the workout routine Ryan Gosling has shared some details on.

“I've learned it's important not to limit yourself. You can do whatever you really love to do, no matter what it is.”

- Ryan Gosling, Actor

youtube

Ryan Gosling's Workout Routine

man working out

I've followed Ryan Gosling's workout routine, and it demands a solid commitment of at least 1 hour of training 5 days a week.

You would still get good results if you did 3 to 4 days, but if you want to get there fast, then stop being a sissy and get working.

To successfully follow Ryan Gosling's workout routine, it's essential to understand the psychological commitment required, embracing the discipline and motivation that drives a celebrity to maintain such a rigorous fitness regime.

Monday - Chest & Abs

It’s all about making sure that the last two reps hurt. So if that means picking something heavier than you normally would, then go ahead and do it. These need to hurt to make a difference.

I've sweated through Ryan's Monday routine – it's all about pushing your limits, even if that means grabbing heavier weights than usual.

  • Warm-up: Stretching and 15 minutes running
  • Cable flys (3 sets of 10 reps)
  • Barbell bench press (3 sets of 10 reps)
  • Incline dumbbell press (3 sets of 10 reps)
  • Ab crunches (2 sets of 50 reps)
  • Hanging leg raises (2 sets of 25 reps)
  • Bicycle kicks (2 sets of 25 reps)
  • Planks (3 sets of 90+ seconds)

Tuesday - Arms & Abs

man doing ab crunches

You should be able to do all these with just a set of dumbbells and make sure that your stretching focuses on the muscles you’re going to train.

I've tackled Tuesday's workout myself, and it's entirely doable with a set of dumbbells.

  • Warm-up: Stretching and 15 minutes running
  • Biceps curls (3 sets of 8 reps)
  • Dumbbell kickbacks (3 sets of 8 reps)
  • Triceps extensions (3 sets of 8 reps)
  • Ab crunches (2 sets of 50 reps)
  • Hanging leg raises (2 sets of 25 reps)

Wednesday - Shoulders

You’ll be surprised how heavy you can load up a bar for work on your shoulders, so don’t be shy about it.

Based on my experience, working on those shoulders on a Wednesday can be an eye-opener.

  • Warm-up: Stretching and 15 minutes running
  • Barbell shrugs (3 sets of 10 reps)
  • Front raises (3 sets of 10 reps)
  • Military press (3 sets of 10 reps)
  • Cable flys (3 sets of 10 reps)
  • Lateral raises (3 sets of 10 reps)
  • 30 minute HIIT session

Thursday - Back & Abs

man in a plank position

Get someone to check your posture during these moves, as you can quickly damage your back if you’re not careful.

I've learned the importance of maintaining good posture during Thursday's back and abs routine.

  • Warm-up: Stretching and 15 minutes running
  • Barbell rows (3 sets of 10 reps)
  • Deadlifts (3 sets of 8 reps)
  • Lat pulldowns (3 sets of 10 reps)
  • Seated cable rows (3 sets of 10 reps)
  • Bicycle kicks (2 sets of 25 reps)
  • Planks (3 sets of 90+ seconds)

Friday - Legs & Abs

The important thing on leg days is to avoid focusing too much on just your quads, as your muscle definition can quickly end up out of proportion.

I've experienced first hand the challenges of leg day on a Friday.

  • Warm-up: Stretching and 15 minutes running
  • Front squats (3 sets of 10 reps)
  • Calf raises (3 sets of 20 reps)
  • Leg extensions (3 sets of 10 reps)
  • Hamstring curls (3 sets of 10 reps)
  • Box jumps (3 sets of 25 reps)
  • Ab crunches (2 sets of 50 reps)
  • Hanging leg raises (2 sets of 25 reps)
  • Bicycle kicks (2 sets of 25 reps)
  • Planks (3 sets of 90+ seconds)

Cardio Workout Days:

man running outdoors

Ryan Gosling incorporates significant cardio into his training, including treadmill sessions, high-intensity interval training (HIIT), and occasional Muay Thai.

This approach helps in managing body fat and enhancing muscle definition, adding variety to his workout routine.

Saturday & Sunday - Rest

Your rest days shouldn’t involve lying on the couch and feeling sorry for yourself.

Make it an active recovery where you go for a few walks or easy hikes. It’s also an ideal time to do some stretching exercises so that your body recovers faster.

Other celebrity physiques:

His Diet Plan And Supplements

protein powder and nutrition

Ryan Gosling's limited public insights into his diet reveal a focus on reducing sugary and refined carbs, a logical step given his low BMI and the need to manage a sweet tooth.

To complement Ryan Gosling's workout routine, it's vital to tailor your diet according to your specific body type and fitness goals, whether it's for muscle gain, weight loss, or maintenance, ensuring a balanced approach to health and fitness.

What I have learned, though, is that Ryan does rely on supplements that go beyond just taking protein shakes. Here’s what I found.

1. Pre-Workout

Pre-workout supplements provide a way to improve the cellular energy in your muscles. As a result, you should feel like you have more strength with fatigue setting in later. Even a small boost can add up over several weeks.

I've tried pre-workout supplements, and they can significantly enhance muscle energy, allowing you to push harder with fatigue kicking in later.

2. BCAAs

Your muscles need these amino acids in large supplies to recover and build new tissue. While your standard protein shakes contain some of them, getting a targeted BCAA boost can make a big difference, according to the Nutrients [1].

BCAAs have been a game-changer for me. These amino acids are crucial for muscle recovery and growth.

3. Whey Protein

The great thing with whey is that it contains the right amount of protein to give you everything your body craves after training, according to the Amino Acids [2].

So, unless you’re vegan or lactose intolerant, don’t skip this after each workout.

I've been incorporating whey protein into my post-workout routine, and it's fantastic. It provides the ideal protein content your body needs for recovery.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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