Ryan Gosling Workout Routine: Train Like Ken With Strength Circuits, Pilates & Abs

Do you want to feel like you're Kenough? Getting a physique like Ryan Gosling might help you on your journey. Gosling made waves with his abs that looked like they came straight from a factory mold. No, it wasn't movie magic; Gosling busted his ass in the gym and on the dance floor to get into amazing shape.

Forgoing a traditional bodybuilding routine, he instead focused on functional movements, Pilates, and a brutal 9-minute ab workout that will have you shaking like a leaf by the end of it.

How Did Ryan Gosling Get In Shape For Barbie?

Ryan Gosling built his Ken physique with a mix of full-body strength circuits, Pilates, core training, cardio, and disciplined nutrition.

Rather than following a traditional bodybuilding split, his training focused on athletic movement, muscle definition, posture, and core strength. That makes sense for the role. He needed to look lean, strong, and camera-ready while still being able to dance, move, and perform on set.

This routine combines three weekly strength circuits, two Pilates sessions, and a brutal 9-minute ab workout designed to build functional strength and visible definition.

Ryan Gosling Workout Schedule At A Glance

Ryan Gosling Workout

This workout isn't a typical gym-bro split and instead will focus on full body strength work along with enough core exercises to give you some seriously strong abs. This will follow three days of strength training circuits and two days of Pilates interspersed between strength sessions.

For the strength circuits, you will be running through all of the exercises top to bottom, taking a rest once all exercises are done, before repeating an additional 3-4 times.

Day 1 - Strength Circuit #1

*Rest for 2-3 minutes, repeat the entire circuit 3-4 more times.

• Ab Workout - See Below

Day 2 - Pilates

There are so many Pilates workouts available, but lucky for you, we have a full-body one that you can follow from here. Check out our post the 8 Best Pilates Exercises For A Full Body Workout.

Day 3 - Strength Circuit #2

*Rest for 2-3 minutes, repeat the entire circuit 3-4 more times.

• Ab Workout - See Below

Day 4 - Pilates

Gosling used Reformer Pilates for at least one of his workouts, but that is a pretty niche piece of equipment that most gyms don't have. Instead, you can try this Wall Pilates workout.

Day 5 - Strength Circuit #3

*Rest for 2-3 minutes, repeat the entire circuit 3-4 more times.

• Ab Workout - See Below

Why This Workout Works

This plan works because it combines muscle-building resistance training with enough conditioning and core work to support a lean, athletic look.

• Strength circuits build muscle while keeping the heart rate elevated.
• Pilates improves mobility, posture, core strength, and body control.
• Ab training directly targets the midsection with high time under tension.
• Cardio and dancing help increase calorie expenditure.
• Nutrition determines whether the abs are actually visible.

The result is not a mass-building bodybuilding plan. It is a lean, functional, aesthetic workout designed to help you look athletic and move well.

Ryan Gosling 9 Minute Ab Workout With 7 Exercises

Let's be honest. Most of you are here to find out what Gosling did for that six-pack. Just like the rest of his workout, this is a beast. This workout will take you about nine minutes of straight abdominal abuse. And when I say nine minutes straight, I mean it.

Each exercise is performed for one minute straight before proceeding to the next one.

Because we're such nice people, to make your life a little easier, we'll put a description underneath the workout for each exercise.

• Rollback
• Crossed Leg Lift (1 minute for each leg)
• Two Step Crunch
• Crossbody Crunch (1 minute on each side)
• Rope Climb
• Windshield Wipers
• Static Dead Bug

1. Rollback

This is starting off relatively easy. Sit on the ground with your legs extended then rollback (get it?) onto your upper back, and then return to the starting position. Yep, that easy. But you'll be surprised how rough it can be after a minute.

2. Crossed Leg Lift

This is a twist on the classic leg lift. Lay on your back and cross one foot over the other—it doesn't matter which one because you'll be doing it the other way next. Bring your crossed legs up like a normal leg lift. Once you're at the top slowly bring your legs back down to the ground. Repeat for a minute, then, like I just said, cross the other foot over and do it again.

3. Two Step Crunch

This is a fun one that requires some serious control. A crunch already has a pretty limited range of movement, and we will break that down into two parts. You'll come up about halfway, pause for a second, then go the rest of the way up and pause for another second before going back down.

4. Crossbody Crunch

You might know these by another name, but we're going with crossbody crunches. Lay on your back, hands on the side of, not behind, your head. Bring your right elbow toward your left knee, going across your body (they really make these names on the nose), then return to the starting position. Stick with one side for a minute, then switch to the other.

5. Rope Climb

Gonna have to use your imagination for this one. Lay on your back with your legs in the air. Reach for your toes like you're climbing a rope up to them. Once you're at the top, reach right hand to left toe, then left hand to right toe, and repeat before laying back down. Now, do that for a minute.

6. Windshield Wipers

If they aren't yet, get ready for those obliques to be on fire. Start in the same position as the rope climb: legs in the air, feet together. Bring your legs down to a side, touching the side of your foot on the ground before bringing them back to the center, then down to the other side. Your upper back should stay glued to the ground throughout the entire motion.

7. Static Dead Bug

This one is a little different because you will hold for 30 seconds on each side rather than moving the entire time. Start laying on your back with your legs flat and arms stretched out overhead. Bring one knee up to 90º and bring the opposite arm down to meet it. Hold that position for 30 seconds before switching arms and legs.

Related: Pilates Body vs Gym Body

Can This Workout Build Muscle?

Yes, especially for beginners and intermediate lifters. The higher-rep circuits provide enough resistance-training volume to build muscle while also improving conditioning.

However, if your main goal is maximum muscle growth, you may want to use heavier weights, longer rest periods, and a more traditional hypertrophy-focused program.

This routine is best for someone who wants to look lean, athletic, and defined rather than bulky.

Ryan Gosling's 3 Diet Tips

Now that you have the workout with that nine-minute ab gauntlet, here are some tips to follow so you can actually see those abs.

1. Stay away from plastic

If it comes in a plastic wrapper or container, you most likely shouldn't be chowing down on that. That means NO PROCESSED FOODS. Very simple. Don't eat crap. Whole food sources such as lean proteins, healthy carbs (rice, sweet potatoes), and fats from nuts, avocados, etc.

2. Intermittent Fasting

Gosling follows a 16-8 intermittent fasting schedule to ensure his metabolism stays in overdrive. That means not eating anything for 16 hours and then eating all your meals for the day in that other 8-hour window. It does take a little getting used to, but guess what? You're in luck because we have a 16/8 7-day meal plan for you to follow.

3. Cardio

Ok, so it's not exactly a "diet tip," but this will help you make sure you're burning enough calories to help get rid of that excess weight hiding that washboard. Get active!

Whether it's steady-state cardio, dancing, playing basketball, or swimming. Get your body moving! Yes, the strength circuits will have you breathing heavily, so think about doing cardio on the Pilates days and one of the other days off, leaving a full day for rest. Try to get at least an hour of cardio done on those days.

Related: 10 Cardio Workouts At The Gym

Frequently Asked Questions

What workout did Ryan Gosling do for Barbie?

Ryan Gosling reportedly used a mix of strength circuits, Pilates, core training, cardio, and dance work to build his lean Ken physique.

How often should I do the Ryan Gosling workout?

This plan uses five training days per week: three strength days and two Pilates days, with additional cardio or active recovery if needed.

Can this workout get you abs?

The ab workout can strengthen your core, but visible abs require low enough body fat, which depends mostly on nutrition, calorie control, and consistency.

Is this workout good for beginners?

Beginners can use this routine, but they should reduce the number of circuit rounds, use lighter weights, and focus on form before increasing intensity.

Do I need Pilates to get Ryan Gosling’s physique?

No, but Pilates can help improve posture, mobility, core control, and movement quality, which all support a leaner, more athletic look.

Final Thoughts

Ryan Gosling’s Ken physique was not built with random crunches and a few casual gym sessions.

This workout combines full-body strength circuits, Pilates, core training, cardio, and clean nutrition to create a lean, athletic look. If you want visible abs and a sharper physique, the training matters, but your diet will matter even more.

Use this routine consistently, push the circuits hard, recover properly, and stay disciplined with your nutrition. You may not wake up in Barbie Land, but you’ll be a lot closer to feeling Kenough.

Want to train like other celebrities? Check out our full Celebrity Workout collection.