Jake Gyllenhaal Workout Routine

Jake Gyllenhaal is an extraordinary actor who is popular not just in Hollywood but overseas as well.   

Jake is known for internationally acclaimed movies like ‘Donnie Arko’, ‘Southpaw’, ‘Zodiac’ and ‘Brokeback Mountain.’ The actor was in the best shape during ‘Southpaw.’

Moreover, his pumped appearance for the boxing movie is what most of his fans had eyes on. Experts speculate that he adapted a rewarding workout plan while preparing for Southpaw in 2015.

You may not have seen the movie but you cannot miss the stills of his sculpted figure. The preparation for the role of Billy Hope witnessed a major transformation in the figure of the actor.

From running 6-7 miles a day to following a bone-breaking workouts, Gyllenhaal did it all. Besides, spending 6 hours a day at the gym, he dedicated most of his leisure time to the gym as well. 

Thanks to the determination of the actor and his strict workout regime, we could witness such a shredded look. In case you are in search of transforming your physique ‘Gyllenhaal’s way’, then let us tell you that you are just at the right place. In this article, we will take a tour of Jake Gyllenhaal’s workout routine.

But before you dedicate yourself to achieving the same physique as the actor, you must consult an expert.

Jake Gyllenhaal’s Workout Principles

Jake Gyllenhaal Workout
The Weinstein Company
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When it came to pulling off the character of a boxer, Jake Gyllenhaal left no stone unturned to physically look like one. His physique was never even near to being this shredded before ‘Southpaw’.

Jake happens to be one of the fittest actors in Hollywood. High-intensity interval training, weight training, and parkour training have been a part of his all-time workout principles. Jake Gyllenhaal Southpaw’s workout is one to look out for. 

The tremendous pressure one has to undergo to build muscles is no joke. Beefing up the muscles has been a priority for Jake several times. Not just the acclaimed boxing movie, but he had to bulk up for Prince of Persia as well.

He mostly depended on evening training that included weight training for abs, pull-ups, training with resistance cables, and push-ups. Jake mostly finished his training with light walking and stretching.

He went into an extreme exercise routine to achieve a super sculpted body. Spending 6 or more days at the gym is not child’s play.

Jake Gyllenhaal’s Workout Schedule

If dedicating everything to a role had a face it would be Jake Gyllenhaal. From running 8 miles to successfully doing 2,000 sit-ups a day, all of this was part of Jake’s brutal fitness program.

He was initially asked to do 1,000 sit-ups a day. The actor could only do 500 sit-ups a day. But he worked his way up to 2,000 sit-ups daily. Let us check out his workout schedule.

  • Wake Up
  • Perform 1,000 sit-ups
  • Run 8 miles
  • Eat breakfast (mostly carbs)
  • 1 to 2 hours of boxing and sparring
  • 1-hour hardcore workout routine
  • Consume protein
  • 1 to 2 hours of cardio and boxing
  • 1-hour weightlifting workout
  • 1,000 sit-ups
  • Off to bed

Jake Gyllenhaal’s Workout Routine

Whenever we picture the astonishing actor we hardly ever see a complete pumped-up guy. This tells a lot about how he trains himself for every role. His focus remains to be fit for the roles he has been selected for. Nonetheless, this factor has helped him become a fan’s favorite.

He is a man of 170 pounds, and you can imagine the immense exercise plan he has to go through to achieve the desired body for the boxing movie.

Without any further ado let us jump to the hardcore training program, weightlifting, and boxing workouts he had undergone for the movie:

Jake Gyllenhaal Workout Routine

Jake Gyllenhaal’s Workout Plan


Sets, Reps and Rest

Jake Gyllenhaal’s Weightlifting Workout


1 Set 8-12 Reps – 30-second Rest


1 Set 25 Reps – 30-second Rest

Weighted pull-up

1 Set 8-12 Reps – 30-second Rest

Barbell squat

1 Set 8-12 Reps – 30-seconds Rest

Barbell deadlift

1 Set 8-12 Reps – 30-second Rest

DB shoulder press

1 Set 8-12 Reps – 30-second Rest

Walking lunge

1 Set 8-12 Reps – 30-second Rest

Dumbbell shrug

1 Set 8-12 Reps – 30-second Rest

Bench press

1 Set 8-12 Reps – 30-second Rest

Jake Gyllenhaal’s Core Workout

Pull ups

1 set of 10 reps

Arm walk outs

1 set of 10 reps

Bicycle crunches

1 set of 20 reps

One leg/ arm plank

1 set of 10 reps


1 set of 10 reps


1 set of 10 reps


1 set of 10 reps, 1-2 minutes of rest

Jake Gyllenhaal Boxing Workout

Jump rope

Footwork drills

Shadow boxing

Bag work


Focus pads


Flip a 260-lb tractor tire 20 times a day

Pond a 250-lb  tractor tire with a sledgehammer for 3 minutes at a time

Get punched in the face by actual fighters

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  • Gyllenhal had to follow a massive weight gain diet plan along with this immense workout routine.
  • He had to follow this routine for 6 months, to prepare himself to play a boxer. He trained for 6 hours a day.
  • Jake beat up in the movie for this he had to take a few real punches. The director and the producers prepared Jake to get punched in the face by real boxers.
  • He had to add around 30 pounds for this movie.
  • Before he started his training he ran 8 miles daily. This was meant to be a warm-up before the training.


His dedication to his career is prominent. The person is ready to give his heart and soul if a role demands so. His extreme transformation for Southpaw and Prince of Persia is evidence of that.

He trained in multiple gyms in New York, Los Angeles, and Las Vegas. He even took notes from Manny Pacquiao and Floyd Mayweather‘s fights. No workout programs come in comparison to his treacherous fitness plan for the movie.

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