Jake Gyllenhaal Workout Routine [2020]

Jake Gyllenhaal Workout Routine and Diet Plan: Jake Gyllenhaal is an American actor and probably one of the most handsome guys in the Hollywood industry. There is an immense amount of fan following of Jake Gyllenhaal and no one can deny that.

Many guys would love to look like Jake Gyllenhaal and have a body like him. So for all you guys today we will talk about Jake Gyllenhaal Workout and see exactly what he does and what got him super fit.

Jake Gyllenhaal Workout Routine and Diet Plan
Jake Gyllenhaal Workout Routine and Diet Plan

Jake Gyllenhaal Body Stats

Jake Gyllenhaal Height 5 Ft 11½ Inch
Jake Gyllenhaal Weight 79 Kg
Jake Gyllenhaal Age 39 Years
Chest 44 Inch
Waist 32 Inch
Biceps 16 Inch

If you are a fan of Tom Holland and want a become like him then check and follow Tom Holland Workout Routine and Diet Plan


Jake Gyllenhaal Workout Routine

Everyone knows that Jake Gyllenhaal a few years ago did a movie called Southpaw where he played the role of a boxer and that was the turning point of his fitness lifestyle. Once you start training like a fighter you get addicted to it. So it was all supposed to get done in 8 months but Jake Gyllenhaal did finish his training in just 5 months.

Jake Gyllenhaal Workout Routine
Jake Gyllenhaal Workout Routine

He used to workout 2 times for 5 days and 2 hours straight in each session. The training remains and most of the things that he learned in Southpaw remain for Jake Gyllenhaal. So Jake Gyllenhaal workout mostly contains lots of weight lifting, boxing, cardio, and sparring exercises so let’s see.

Jake Gyllenhaal Exercise includes –


Jake Gyllenhaal Running
Jake Gyllenhaal Running

Jake Gyllenhaal runs every day one of his secrets to stay fit is this only. During the time of the Southpaw, he started with running 3 miles every day and in just a month or two, he reached 8 miles. So every day no matter if it’s workout day or rest day he is running 8 miles at least.

Even now Jake Gyllenhaal runs at least 5 miles to 6 miles to maintain his shape. As I said, training remains what has changed is the quantity.


Jake Gyllenhaal Jump rope Exercise

You may have seen Jake Gyllenhaal doing jump ropes in many talk shows, one of the most favorite talk shows in which he performed jump rope was the Ellen Degeneres show.

One of the reasons behind his immense stamina at the time of the movie Southpaw and even now is that he does a lot of jump ropes and he’s great at it. He can jump ropes for a long time without getting stopped and disturbed.

Jake Gyllenhaal
Jake Gyllenhaal


Jake Gyllenhaal Weight Training

There is also a weight training that he used to do while working on the movie. He trained his body real hard with doing lots of compound movements and building overall strength for his body. He trains with the 250 pounds tire and keeps flipping it from one side to another. After that, it’s usually sled drag with lots of weights. There are also some bodybuilding exercises he does which are includes in the ‘Jake Gyllenhaal workout’ routine.

Jake Gyllenhaal 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

These exercises consist of Jake Gyllenhaal workout for chest muscle.


Jake Gyllenhaal 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


Jake Gyllenhaal 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

this workout includes in Jake Gyllenhaal exercise for Shoulder.


Jake Gyllenhaal 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


Jake Gyllenhaal 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

These exercises Jake Gyllenhaal does for Leg muscle


Jake Gyllenhaal Core Workout

Since the time of Southpaw, the core of Jake Gyllenhaal has been super strong and he is doing a lot of great core training.

In the movie Southpaw, he used to do 1000 sit-ups without much rest and when he was doing it the trainer used to slam that 2kg ball on his stomach. Believe me that hurts a lot especially when you have to do 1000 crunches. Even now he does a lot of Crunches but no one hits him with a ball. He has his core workout routine.

Set: 3

Reps: 15 to 25

Rest: 30 seconds

  • Crunches ( till failure)
  • Cross crunches
  • Russian ball twist
  • Hanging leg raises
  • Hanging side leg raises
  • Incline crunches
  • V sit-ups
  • Planks
Jake Gyllenhaal exercise
Jake Gyllenhaal exercise

if you are a fan of Zendaya, then check Zendaya Workout Routine and Diet Plan


Jake Gyllenhaal Boxing Exercise

Now when it comes to boxing he used to go all out in that. You must have seen the amazing performance he put on the Southpaw and showed how good he can fight.

In one of the interviews, Jake Gyllenhaal said that he used to train for 2 hours just in the boxing gym. There are a lot of things that I needed to learn and do. He was right, there were lots of things that Jake Gyllenhaal needed to learn. Boxing practice is also the main part of Jake Gyllenhaal workout routine.

For example, the speeding punching bag took him 2 months before he could hit it with full confidence. Jake Gyllenhaal still does a lot of boxing training and he still does a lot of the stuff that he used to do at that time.

Learning techniques

He learns a lot of techniques in the boxing gym where he gets advice on what he is doing wrong and what he can do to get better at that technique. So this is probably the most important part of his boxing training.


Sparring with people

Once he learns the forms and techniques it’s time to test them. There is only one way to get better at fighting and to use the techniques that you learn in real fights. You have to fight for that you can only get better at fighting by fighting. There are many times when he got hit in the face and especially his body.


Sparring with a punching bag

When he’s not sparring with people there is always a punching bag where he will be working on his punches and all of that.



One thing that is needed in boxing is the footwork and for that, there are lots of agility drills and footwork combinations that he learns and trains.

So this was all for the Jake Gyllenhaal workout training. This is an intense training routine and no doubt an athlete training routine. So if you also want to look like Jake Gyllenhaal then you need to work out just like him as well.

Also Read: Ryan Gosling Workout Routine and Diet Plan

Leave a Reply