Ryan Gosling, known for his versatility and dedication to his roles, has once again transformed his physique for his latest film, "The Fall Guy." This action-packed movie required a different kind of preparation compared to his role as Ken in "Barbie." While "Barbie" demanded a lean and defined physique, "The Fall Guy" called for a more robust and athletic build, capable of handling intense stunt work. Let's delve into the workout routine and diet that fueled Gosling's transformation.
From Pink Shirts to Explosions: The Aesthetic Shift
If you try to picture Ryan Gosling's current aesthetic, your mind likely flashes to a bright pink fully unbuttoned shirt, a fresh pair of shades, and bleach-blonde perfectly-styled hair blowing in the wind as he rolls around in a hot-pink convertible. The actor's success as Ken in the 2023 award-winning Barbie has dominated the conversation for the past several months. Now, his next project is about to hit the big screen-and it's quite an appearance change. "Fall Guy," from director David Leitch, is a fight-packed, car-rolling, everything-exploding action adventure that follows Gosling's character Colt Seavers, an ex-stuntman who's pushed back into his old job when a movie star disappears.
Embracing the Stuntman Physique
In his cover interview with Men's Health, Gosling explained how prepping for the role of Colt differed from how he prepared for Ken. "I ate more," he laughed. "The food in Australia [where the film was shot] is just too good. And also Colt, the character, wasn’t concerned about aesthetics. You know, this was a guy who was a valet [before returning to stuntwork], and one of the big selling points of his job was that he got all the burritos he could eat, so it’s not like he shows up camera ready."
The Workout Principles
Within Gosling routines, he normally likes cardio. As for the sets and reps, he likes to do 3-5 sets for each exercise and the first thing is the warm up and after that the final. He also likes to perform many different exercises.Ryan Gosling’s workout routine with proper nutrition, Gosling’s physique can definitely be achievable with 3-4 days per week. That being said, 5+ days will definitely help speed up that process if you’re looking to take a similar approach.
Weight Training
He lifted weights five days a week, but not the way most guys do at the gym. Instead of maxing out with heavy weights to impress people, he used moderate weight for 8-15 reps per set. Each workout took about 60-75 minutes from start to finish. He'd begin with big compound lifts like squats and bench press to build overall strength, then move to smaller isolation exercises for specific muscles. 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 key is to keep the total volume per exercise around 30 reps. So if you perform 5 reps then you must do 6 sets.
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Stunt Training
Three times a week, Gosling worked directly with the movie's professional stunt team. The stunt coordinator later said Ryan didn't just go through the motions like some actors do. He really wanted to understand how stunt performers think and move, which showed in both his physique and his on-screen performance. To create Gosling’s larger-than-life Fall Guy character, Leitch says, it actually took five stunt performers: driving whiz Holladay, primary stunt double Ben Jenkin, martial--arts expert Justin Eaton, and other specialists in jumping, falling, parkour, fist fighting, and sword dueling.
Cardio
Gosling started almost every day with 30-45 minutes of cardio before eating anything. Some days he'd just walk on an incline treadmill at a steady pace, which sounds easy but burns serious calories. When location and weather allowed, he ran outside instead of using gym equipment. He liked how uneven ground and natural hills made it harder than a perfectly flat treadmill.
Rest and Recovery
Gosling took recovery as seriously as training. One day completely off from all exercise, one day of light activity like swimming or yoga to keep moving without stress. Without proper recovery, the whole thing falls apart faster than a house of cards.
Ryan Gosling's Workout Routine
Here is Ryan Gosling’s workout routine:
Monday: Chest, Cardio and Abs
Within this routine, Gosling performs 13 exercises, but for a total of 4 sets and 10 reps.
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Here’s Ryan Gosling’s chest, cardio, and abs routine:
- Stretch and Light Walk/Jog
- 20-30 min endurance or HIIT training
- Barbell Bench Press (4 sets, 10, 8, 5, 3 reps)
- Cable Flys (3 sets, 10 reps)
- Hex Press (3 sets, 10 reps)
- Incline Dumbbell Press (3 sets, 10 reps)
- Dumbbell Incline Chest Flys (3 sets, 10 reps)
- Machine Decline Press (3 sets, 10 reps)
Ab Circuit as follows (2 rounds):
- 50 Crunches
- 25 Leg Raises (off floor or machine)
- 25 Flutter Kicks
- 25 Second Reverse Superman Hold
- Planks for 60 seconds (2 sets)
Tuesday: Back, Cardio and Abs
On Tuesday, Gosling targets back, cardio and abs. There are 8 different exercises within Randy’s back, cardio and abs routine.
Here’s Ryan Gosling’s back, cardio, and abs routine:
- Stretch and Light Walk/Jog
- 10-20 min endurance or HIIT training
- 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)
Wednesday: Arms, Cardio, and Abs
On Wednesday, Ryan performs an arm, cardio, and abs routine, focusing major 13 exercises. Every set is around 10 reps.
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Here’s Ryan Gosling’s arms, cardio, and abs routine:
- Stretch and Light Walk/Jog
- 10-20 min endurance or HIIT training
- Dumbbell Bicep Curls (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)
- 50 Crunches
- 25 Leg Raises (off floor or machine)
- 25 Flutter Kicks
- 25 Second Reverse Superman Hold
- Planks for 60 seconds (2 sets)
Thursday: Shoulders and Cardio
On Thursday, Ryan hits his shoulders and cardio routine for 8 exercises.
Here’s Ryan Gosling’s shoulders and cardio routine:
- Stretch and Light Walk/Jog
- 20-30 min endurance or HIIT training
- Military Press (4 sets, 10, 8, 5, 3 reps)
- Shoulder Flys (3 sets, 10 reps)
- Barbell 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)
Friday: Legs, Cardio and Abs
On Friday, Ryan hits a legs, cardio and abs workout routine by doing 13 different exercises with 10 reps and 3 sets.
Here’s Ryan Gosling’s legs, cardio, and abs routine:
- Stretch and Light Walk/Jog
- 20-30 min endurance or HIIT training
- 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)
Ab Circuit as follows (2 rounds):
- 50 Crunches
- 25 Leg Raises (off floor or machine)
- 25 Flutter Kicks
- 25 Second Reverse Superman Hold
- 2 Sets of Planks for 60 seconds
Saturday and Sunday: Rest
Both Saturday and Sunday are used for rest.
The Fall Guy Diet: Fueling the Action
For his role in "The Fall Guy," Gosling focused on a balanced diet that provided the necessary fuel for his intensive training sessions. His meals were rich in lean proteins like chicken, fish, and tofu, which helped in muscle repair and growth. His source of carbohydrates were whole grains, fruits, and vegetables, which provided him with sustained energy. Healthy fats from avocados, nuts, and olive oil were included to support overall health and keep his body functioning optimally. The food in Australia is just too good. And also Colt, the character, wasn’t concerned about aesthetics. You know, this was a guy who was a valet [before returning to stuntwork], and one of the big selling points of his job was that he got all the burritos he could eat, so it’s not like he shows up camera ready."
Ryan Gosling’s Diet
Ryan has to take his nutrition very seriously. Gosling likes fasting, and that is the process of strategically cycling periods of eating with periods of non-eating. It doesn’t involve going for days on end without food, but rather it involves adjustments to meal timing in order to effect a range of hormonal responses. According to our sources, Ryan Gosling follows a 16:8 fasting regimen, which involves fasting for 16 hours and eating within an 8-hour window. the next morning. During this eating window, he consumes four meals, spaced two hours apart.
Here is Ryan Gosling’s diet:
- Meal 1:
- Whole Gain Bread
- Plain Yoghurt
- Fruits
- Protein Shake
- Meal 2:
- Fish
- Vegetables
- Rice
- Meal 3:
- Banana
- Protein Shake
- Meal 4:
- Chicken Breast
- Sweet Potato
- Nuts
- Green Salad
Supplements
Ryan Gosling uses the following supplements to help fuel his gains:
- Gaspari Nutrition Myofusion
- Optimum 100% Natural Whey
- MHP Probolic-SR Muscle Feeder
- Vega Complete Whole Food Health Optimizer
Gosling's Perspective on Stunt Work
It was also important for me to experience what a moment in a stunt performer’s life might be like if I was gonna play one. The stunt performers are artists, and the way that they do stunts is just so much better than I ever could.