HOLLYWOOD TRANSFORMATIONS have become something of a genre unto themselves – with workouts, training videos and stories about how much muscle an actor gained becoming promotional material as important as a trailer. Ryan Gosling is one actor who has never been afraid of a transformation.
Across films as varied as Barbie, The Fall Guy and his new space adventure Project Hail Mary, Gosling has consistently shifted his physique to suit the part. Sometimes that has meant bulking up for action roles, other times leaning out for heavily choregraphed performances. Behind those transformations is a training approach that blends classic bodybuilding with functional athletic work, all supported by a tightly structured diet.
The result is a physique that looks good on camera but, more importantly, performs when the demands of a role require it. Here, we break down Gosling’s philosophy for training and nutrition.
Ryan Gosling's workout routine
For action roles like The Fall Guy, Gosling’s workouts were designed not just to build muscle but to prepare him physically for the rigours of stunt-heavy filming. Under the guidance of celebrity trainer Don Saladino, Gosling reportedly trained almost every day for 16 weeks, adding around 7kg of muscle while staying lean.
His week typically combined five days of weight training, several days of stunt practice and near-daily cardio sessions. Strength workouts were built around compound lifts such as squats, deadlifts and bench press, usually performed for higher rep ranges.
To mimic the explosive demands of action scenes, those sessions were often finished with power-based movements like jump squats, medicine ball throws and plyometric push-ups. On top of that, Gosling spent three days a week working with professional stunt teams, learning choreography, falls and wire work. That training doubled as a conditioning workout while ensuring his body could withstand the physicality of filming.
Cardio was another cornerstone of the routine. Gosling reportedly began most days with 30 to 45 minutes of steady-state or interval cardio before breakfast. Some days he did incline walking or running outdoors, on others he did high-intensity interval sessions incorporating sled pushes, sprint intervals or battle ropes.
While action films require strength and power, Gosling’s preparation for Barbie called for a slightly different approach. Trainer David Higgins focused on balanced full-body training that emphasised flexibility and core strength, which were key for the musical numbers and dance routines that dominate the film. Gosling combined traditional gym sessions with up to two hours of daily dance practice, creating a hybrid workout that put athleticism over pure muscle-building.
Ryan Gosling's training split
While Gosling’s exact training changes depending on the role, many of his programmes follow a familiar bodybuilding-style structure.
His typical split looks something like this:
Monday: Chest and triceps
Tuesday: Back and biceps
Wednesday: Rest
Thursday: Legs
Friday: Core (Roll back, leg lift, two-step crunch, crossbody crunch, rope climb, windscreen wiper, static dead bug – according to trainer David Higgins)
Saturday: Shoulders
Sunday: Rest
Ryan Gosling's diet plan
Of course, the workouts are only half the equation. To support such an intense training schedule, Gosling follows a structured nutrition plan built around high protein intake, strategic carbohydrates and frequent meals.
During demanding training periods he aims to consume roughly 1.2 grams of protein per pound of body weight each day, spread across six meals eaten every two to three hours. Carbohydrates are cycled depending on workload, and hydration is always a priority.
In earlier transformations, such as his role in Crazy, Stupid, Love, Gosling also simplified his diet considerably, relying on protein shakes, bananas and whole foods while cutting sweets.
More recently, however, he’s been less strict with his diet. “I ate more,” Gosling said, when asked about his preparation for The Fall Guy. “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 stunt work], 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. So yeah, it was different, and it was more fun in a way because it just felt healthier.”
