The release of the much-anticipated Barbie movie saw Ryan Gosling, in an unanticipated avatar, transform into a sculpted Ken. His performance was more than just a feast for the eyes; it was a testament to his hard work and dedication to fitness. In this article, we delve into the details of Gosling’s workout routine that morphed him into the iconic character.
The Ken Transformation
Gosling’s transformation into Ken was not merely a superficial one. The actor embraced a rigorous workout regimen, focusing on different parts of his body each day. His workout routine was a balanced mix of strength and endurance training, which not only shaped his physique but also enhanced his overall fitness.
The Workout Schedule
The actor’s workout routine spanned five days a week, with two rest days for recovery. He engaged in active recovery activities like trekking and playing basketball on his off days. Here’s a snapshot of Gosling’s weekly fitness schedule:
- Monday: Back and Biceps
- Tuesday: Lower Body
- Wednesday: Rest Day
- Thursday: Chest and Triceps
- Friday: Abs and Core
- Saturday: Shoulders
- Sunday: Rest Day
Monday: Back and Biceps
Gosling began his week with a focus on his back and biceps. This combination was chosen because both muscle groups serve similar functions in the body. For instance, they both help in pulling objects towards the body or lifting the body.
Here’s Gosling’s Monday workout routine:
- Standing Dumbbell Bicep Curl (4 sets of 15, 12, 10, 8 reps)
- Cable Lat Pull-Down (4 sets of 15, 12, 10, 8 reps)
- Spider Curl (3 sets of 12 reps)
- Cable Seated Row (4 sets of 15, 12, 10, 8 reps)
- One-Arm Dumbbell Row (3 sets of 12 reps)
- One-Arm Concentration Curl (3 sets of 10 reps)
Tuesday: Lower Body
The second day of Gosling’s workout routine was dedicated to his lower body. A strong lower body is vital for improving posture, reducing the risk of injury, and making daily activities like walking, running, and jumping easier.
Here’s Gosling’s Tuesday workout routine:
- Deadlift (4 sets of 15, 12, 10, 8 reps)
- Barbell Squat (4 sets of 15, 12, 10, 8 reps)
- Leg Curl (3 sets of 12 reps)
- Leg Press (3 sets of 12 reps)
- Dumbbell Lunge (3 sets of 12 reps)
- Seated Calf Raise (3 sets of 20 reps)
Wednesday: Rest Day
On Wednesday, Gosling took a break from his strenuous workout routine, allowing his muscles to recuperate.
Thursday: Chest and Triceps
Chest and triceps are both ‘pushing’ movements, making them the perfect pair for a combined workout session. Gosling’s Thursday routine was designed to build his upper body strength and mass.
Here’s Gosling’s Thursday workout routine:
- Decline Barbell Bench Press (4 sets of 15, 12, 10, 8 reps)
- Barbell Bench Press (4 sets of 15, 12, 10, 8 reps)
- Incline Barbell Bench Press (3 sets of 12 reps)
- Triceps Dips (3 sets of 12 reps)
- Cable Pec Fly (3 sets of 12 reps)
- Triceps Cable Extension With Rope (3 sets of 12 reps)
Friday: Abs and Core
Gosling’s envy-inducing abs are a testament to his dedication to core strengthening exercises. A strong core not only improves athletic performance but also provides stability to the spine and balances the entire body.
Here’s Gosling’s Friday workout routine:
- Russian Twist with Plate or Ball (3 sets of 12 reps)
- Hanging Leg Raise (3 sets of 12 reps)
- Back Extension (3 sets of 12 reps)
- Ab Crunch with Stability Ball (3 sets of 12 reps)
- Oblique Dumbbell Side Bend (3 sets of 12 reps)
On Saturdays, Gosling focused on sculpting his shoulders. Strong shoulders improve posture, make daily tasks easier, and enhance overall appearance.
Here’s Gosling’s Saturday workout routine:
- Rear Delt Raise (3 sets of 12 reps)
- Military Press (4 sets of 15, 12, 10, 8 reps)
- Dumbbell Lateral Raise (3 sets of 12 reps)
- Barbell Shrug (3 sets of 12 reps)
- Single-Arm Shoulder Press (3 sets of 12 reps)
Sunday: Rest Day
After a week of intense workouts, Sundays were reserved for rest and recovery.
Gosling’s Dietary Philosophy
Ryan Gosling, renowned for his immersive preparation for roles, adopted a comprehensive diet plan to sculpt his body for the Ken character. His diet is primarily based on lean proteins, high fiber carbohydrates, and healthy fats, which are the basic building blocks for a lean and toned physique.
Gosling’s Daily Food Intake
To have a better understanding of Gosling’s diet, let’s break down a typical day’s menu for the actor during the Barbie film shoot:
- Multi-grain bread
- Unflavored Yogurt
- Assorted fresh fruits
- Nutrient-rich Protein supplement
- Seafood, preferably fish
- Variety of greens
- Brown Rice
- Protein-rich drink
- Fresh Banana
- Skinless chicken breast
- Baked Sweet potato
- Mixed green salad
- Handful of assorted nuts
Now, let’s dive deeper into the specifics of each meal and understand why these particular food items made their way into Gosling’s diet plan.
Breakfast: Starting the Day Right
Gosling’s day begins with a meal combining complex carbohydrates, high-quality protein, beneficial probiotics, and antioxidants. The multi-grain bread provides slow-releasing carbohydrates, keeping energy levels stable. Unflavored yogurt is a source of probiotics, improving gut health. Fresh fruits add a burst of vitamins, minerals, and antioxidants, while a protein supplement ensures a steady supply of amino acids for muscle development and recovery.
Lunch: Balancing Nutrients
Gosling’s lunch is a balanced mix of lean protein, complex carbs, and fiber-rich vegetables. Fish serves as a lean protein source, helping in muscle repair and growth. Brown rice provides energy, while the variety of vegetables ensures a good supply of fiber, keeping him feeling satiated and aiding digestion.
Snack: Mid-day Protein Boost
The afternoon snack is simple yet effective. A protein shake provides an additional boost of amino acids, aiding muscle recovery and growth. A banana offers a quick energy boost and replenishes potassium levels, which can drop during intense physical activity.
Dinner: A Complete Meal
Gosling’s dinner combines protein, complex carbs, and healthy fats. Skinless chicken breast provides lean protein, sweet potatoes serve as a complex carb source, and the mixed green salad offers a variety of vitamins, minerals, and fiber. Lastly, a handful of nuts adds a dose of healthy fats, aiding hormone production and overall health.
Crafting a physique like the one Ryan Gosling flaunts in his upcoming movie, Barbie, isn’t merely an outcome of good genes or sheer luck – it requires dedication, discipline, a strong commitment to fitness, and a meticulously planned, religiously followed dietary plan. But as Gosling’s transformation into Ken shows, the results are well worth the effort. So, are you ready to channel your inner Ken and embrace Gosling’s workout regimen? Remember, fitness is not just about looking good; it’s about feeling good too.