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Jake Gyllenhaal Workout Routine

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Jake Gyllenhaal's Workout Routine & Diet

What does Jake Gyllenhaal’s workout routine look like? 

Jake Gyllenhaal is an American actor and film producer, who is the son of director Stephen Gyllenhaal and screenwriter Naomi Foner. He was in his best shape when he prepared for the role in ‘Southpaw’. 

Gyllenhaal began acting as a child, and today he is one of the highest-paid actors in the world. He has starred in movies such as ‘Brokeback Mountain’, ‘Donnie Arko’, ‘Southpaw’, ‘Zodiac’ and ‘Southpaw’. 

Within this article, we’ll discuss Jake Gyllenhaal’s workout routine, diet, and supplements: 


Current Stats 

Height: 183 cm – 6′0” 

Weight:‎ 77 kg – 170 pounds 

Age: 39 years old 

Birthday: 19th of December, 1980 

Accolades: Chlotrudis Award for Best Actor, Winner, 2002


Workout Principles

Jake Gyllenhaal prepared five months to play the role of Billy Hope in ‘Southpaw’. Gyllenhaal spent over 6 hours a day training and he spent most of his free time at the gym. 

He added around 30 pounds for the movie and this was because of his strict workout regimen and diet. He also ran 8 miles every day as a warm-up for his training. 


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Jake Gyllenhaal’s Workout Routine

Jake Gyllenhaal worked hard to portray Billy Hope in ‘Southpaw’. He trained just like a boxer would prepare himself for a fight. His workout for ‘Southpaw’ was really strict and he mainly focused on weights so he could gain as much muscle mass as possible. 

According to Gyllenhaal himself, his daily diet and workout routine consisted of 6-7 meals, 8-miles of running, 2000 sit-ups, cardio, core exercises, bodybuilding, and sparring. 

Here is Jake Gyllenhaal’s workout routine: 


Jake Gyllenhaal Workout Schedule

Here is Jake Gyllenhaal’s workout schedule: 

1. Perform 1,000 sit-ups

2. Run 8 miles

3. 1-2 hours of boxing and sparring

4. 1-hour core workout routine

5. 1-2 hours of boxing and cardio

6. 1-hour weightlifting workout

7. 1,000 sit-ups


Jake Gyllenhaal Core Workout Routine

Jake Gyllenhaal performs this core routine by doing different 7 exercises. 

Here is Jake Gyllenhaal’s core routine: 

1. Pull-ups (1 set, 10 reps)

2. Arm walk-outs (1 set, 10 reps)

3. Bicycle crunches (1 set, 20 reps)

4. One leg/arm plank (1 set, 10 reps)

5. Dips (1 set, 10 reps)

6. Pushups (1 set, 10 reps)

7. Deadlift (1 set of 10 reps) 


Jake Gyllenhaal Boxing Exercises

Gyllenhaal hits this boxing routine by doing a total of 9 exercises. 

Here is Jake Gyllenhaal’s boxing routine: 

1. Jump rope

2. Footwork drills

3. Shadowboxing

4. Bag work

5. Speedball

6. Focus pads

7. Sparring

8. Flip a 250-lb tractor tire 20 times a day

9. Pound a 250-lb tractor tire with a sledgehammer for 3 minutes at a time


Jake Gyllenhaal Weightlifting Workout Routine

He performs his weightlifting routine by doing 9 different exercises with an average of 1 set, and 12 reps. 

Here is Jake Gyllenhaal’s weightlifting routine: 

1. Dips (1 set, 8-12 reps)

2. Crunches (1 set, 25 reps)

3. Weighted pull-ups (1 set, 8-12 reps)

4. Barbell squats (1 set, 8-12 reps)

5. Barbell deadlift (1 set, 8-12 reps)

6. DB shoulder press (1 set, 8-12 reps)

7. Walking lunge (1 set, 8-12 reps)

8. Dumbbell shrugs (1 set, 8-12 reps)

9. Bench press (1 set, 8-12 reps)


Jake Gyllenhaal’s Diet 

To prepare for his role in ‘Southpaw’, he ate every few hours, adding up to 6-7 meals a day.

All of his food helped him build much muscle mass and helped him recover after a workout. He ate a lot of eggs, chicken, fish, and protein shake when he prepared for his role as Billy Hope. 

Here is Jake Gyllenhaal’s diet: 


1. Breakfast

  • Egg white omelet
  • Rye bread
  • Banana
  • Nuts 


2. Snack

  • Apple
  • Banana
  • Almonds
  • Raisins


3. Lunch

  • Two chicken breasts
  • Huge salad of avocado and broccoli


4. Dinner

  • Steak
  • Steamed vegetables
  • Couscous 


5. Snack 

  • Protein Shakes 


6. Late Night Snack 

  • Fruits
  • Nuts 



Jake Gyllenhaal uses the following supplements to help fuel his gains: 



Jake Gyllenhaal has shown us that he’s not only a fantastic actor but also that he put his heart and soul to prepare for a movie role. His extreme transformation in ‘Southpaw’ has inspired many. 

What do you think about Jake Gyllenhaal’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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