Checkout Jake Gyllenhaal Workout Routine and Diet Plan | Height, Weight, Body Measurements

Jake Gyllenhaal Workout Routine and Diet Plan: Jake Gyllenhaal is an American actor who is considered to be one of the most attractive men in Hollywood. Jake Gyllenhaal has a massive fan base, which no one can deny.

Many men wish they could look like Jake Gyllenhaal and have his body. So, for all of you, today we’re going to talk about Jake Gyllenhaal’s Workout and see what he does to stay in shape.

Workout Routine of Jake Gyllenhaal

Everyone knows that Jake Gyllenhaal starred in the film Southpaw a few years ago, in which he played a boxer, and that this was the turning point in his fitness lifestyle. You become addicted to fighting training once you begin. So it was supposed to take eight months, but Jake Gyllenhaal completed his training in just five.

He used to work out twice a day for five days, each session lasting two hours. Jake Gyllenhaal’s training and the majority of what he learned in Southpaw have not changed. So, let’s see what Jake Gyllenhaal’s workout consists of weight lifting, boxing, cardio, and sparring exercises.

Jake Gyllenhaal workouts include:


One of Jake Gyllenhaal’s secrets to staying fit is running every day. During the time of the Southpaw, he began by running 3 miles every day and progressed to 8 miles in just a month or two. So he runs at least 8 miles every day, whether it’s a workout day or a rest day.

Jake Gyllenhaal runs at least 5 to 6 miles every day to stay in shape. As I previously stated, the quantity of training has changed.

Jake Gyllenhaal Exercise: Jump Rope

You may have seen Jake Gyllenhaal jump rope on a variety of talk shows. One of his most popular talk shows where he jump-roped was Ellen Degeneres.

He jumps ropes a lot and is very good at it, which is one of the reasons for his incredible stamina in the movie Southpaw and even now. He can jump rope for an extended period of time without being interrupted.

Jake Gyllenhaal’s Weight Training

He also used to do weight training while working on the movie. He put a lot of effort into his body by performing a lot of compound movements and increasing his overall strength. He exercises by flipping the 250-pound tire from one side to the other. It’s usually sled drag with a lot of weights after that. He also does some bodybuilding exercises, which are part of the ‘Jake Gyllenhaal workout’ routine.

Chest Workout

Set: 3

Reps: 15

Rest: 30 seconds to 1 minute

  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Chest machine press
  • Push-ups
  • Cable cross
  • Dips

Back Workout

Set: 3

Reps: 15

Rest: 30 seconds to 1 minute

  • Lat pulldown
  • Cable rows
  • One-Arm dumbbell rows
  • Bent over row
  • Back lat pushdowns
  • Pullovers
  • Deadlift

Shoulder Workout

Set: 3

Reps: 15

Rest: 30 seconds to 1 minute

  • Military press
  • Dumbbell Arnold press
  • Rear delt lateral raises
  • Rear delt flyes
  • Pulley Side lateral raises
  • Front raises
  • Shrugs

Arms Exercises

Set: 3

Reps: 15

Rest: 30 seconds to 1 minute

  • Bicep curls
  • Isolation curls
  • Preacher hammer curls
  • Barbell curls
  • Concentration curls
  • Triceps extension
  • Triceps pushdowns
  • Skull crusher
  • Dumbbell kickbacks
  • Tricep dips

Legs Workout

Set: 3

Reps: 15

Rest: 30 seconds to 1 minute

  • Squats
  • Hack squats
  • Leg extension
  • Leg press
  • Leg curls
  • Lunges
  • Stiff-leg deadlift
  • Calf raises
  • Sitting calf raises

Core Workout with Jake Gyllenhaal

Jake Gyllenhaal’s core has been super strong since the film Southpaw, and he has been doing a lot of great core training.

He did 1000 sit-ups without stopping in the movie Southpaw, and the trainer slammed that 2kg ball on his stomach while he was doing them. That hurts like hell, especially when you have to do 1000 crunches. He still does a lot of crunches, but no one ever throws a ball at him. He follows a strict workout routine.

Boxing Exercise

Now, he used to go all out when it came to boxing. You must have seen his incredible performance against the Southpaw, in which he demonstrated his fighting prowess.

Jake Gyllenhaal stated in one of the interviews that he used to train for two hours in the boxing gym. There were numerous things I needed to learn and accomplish. Jake Gyllenhaal needed to learn a lot of things, and he was right. Jake Gyllenhaal’s workout routine also includes boxing practice.

For example, it took him two months to gain full confidence in hitting the speeding punching bag. Jake Gyllenhaal continues to train in boxing and performs many of the same activities that he did in the past.

Techniques for learning

He picks up a lot of techniques at the boxing gym, where he gets feedback on what he’s doing wrong and what he can do to improve. As a result, this is most likely the most important aspect of his boxing preparation.

Sparring with people

It’s time to put the forms and techniques he’s learned to the test. There is only one way to improve your fighting skills and apply the techniques you learn in real-life situations. You must fight for it; you can only improve your fighting skills by fighting. He was hit in the face and especially his body on numerous occasions.

Punching a punching bag

When he isn’t sparring with other people, he works on his punches and other techniques on a punching bag.


One of the skills required in boxing is footwork, which he learns and practices through a variety of agility drills and footwork combinations.

So that was it for Jake Gyllenhaal’s workout preparation. This is an intense training routine that is undoubtedly designed for athletes. So, if you want to look like Jake Gyllenhaal, you’ll have to work out as he does.

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