train like
RYAN GOSLING
(KEN WORKOUT)
PROGRAM INSTRUCTIONS
To manage your diet download and use the Macrofactor app
https://macrofactorapp.com/ Use code “Demers” for your first two weeks free
Each week you will perform 5 workouts and have 2 rest days. Spread these out
in whatever way works best for you.
Complete the warm-up before each workout
For each movement choose weights that leave you with only 0-3 good reps left
in the tank at the end of each working set. You can leave more reps in the tank
for the lower body than the upper body.
Progress your training over time using the double progression model. Watch
the linked video to learn all about how to do that ->
https://www.youtube.com/watch?
v=Rs3LLwY8idk&ab_channel=StrengthCulture
WARM UP
5-10 MINUTES OF MODERATE INTENSITY CARDIO
WORLD’S GREATEST STRETCH X 10 REPS PER SIDE
DOWN DOG INTO PLANK X 10 REPS
ARM CIRCLES X20
KEY
= SUPERSET
DAY 1- UPPER BODY + ABS
1.a Incline Dumbbell Press 4x8-12
2.a Pull-Ups 4x6-15 (Can you bands or
weights to adjust difficulty)
1.b Cable Ab Crunches 4x10-15 Rest 90
Seconds
2.b Reaching Sit Ups 4x8-20 Rest 90-120
Seconds
3.a Incline Dumbbell Bicep Curls 4x8-12
3.b Cable Tricep Extensions 4x8-12
3.c Cable Lateral Raises 4x15-20/side Rest 60 Seconds
DAY 2- LOWER BODY
1.
Front Foot Elevated Split Squats 4x812/side Rest 90-120 Seconds
2.
Barbell Hip Thursts 4x8-12 Rest 120
Seconds
3.
Hack Squat or Leg Press 3x8-15 Rest
120 Seconds
4.
Hack Squat or Leg Press Calf Raises
4x10-30 Rest 90 Seconds
DAY 3- UPPER BODY + ABS
1.a Lat Pulldowns 4x8-12
2.a Cable Chest Flys 4x8-12
1.b Bicycle Crunch 4x8-30 Rest 90
Seconds
2.b Hanging Knee/Leg Raises 4x8-20 Rest
90 Seconds
3.a Barbell Bicep Curls 4x8-12
3.b Tricep Push-Ups 4x8-30
3.c Dumbbell Lateral Raises 4x10-20 Rest 60 Seconds
DAY 4- LOWER BODY
1.
Barbell RDLs 4x8-12 Rest 120 Seconds
2.
Box Step Ups 4x8-12/side Rest 90
Seconds
3.
Hack Squat or Leg Press 3x8-15 Rest
120 Seconds
4.
Hack Squat or Leg Press Calf Raises
4x10-30 Rest 90 Seconds
DAY 5- UPPER BODY + ABS
1.a Incline Dumbbell Press 4x8-12
1.b Cable Ab Crunches 4x10-15 Rest 90
Seconds
2.a Pull-Ups 4x6-15 (Can you bands or
weights to adjust difficulty)
2.b Reaching Sit Ups 4x8-20 Rest 90-120
Seconds
3.a Incline Dumbbell Bicep Curls 4x8-12
3.b Cable Tricep Extensions 4x8-12
3.c Cable Lateral Raises 4x15-20/side Rest 60 Seconds
KEY
= SUPERSET