Jake Gyllenhaal Workout

Southpaw was a kick-ass movie! If you still haven’t seen it, you need to! Love the Eminem soundtrack, he was actually originally meant to play the Jake’s role, you think Eminem could have got this ripped?

Jake Gyllenhaal looking ripped on the Southpaw set
Jake Gyllenhaal looking ripped on the Southpaw set

Jake Gyllenhaal Workout

We’re told he gained 28lbs of lean muscle…and his workout consisted of the following:

  • 2,000 Push Ups
  • Pull Ups
  • Dips
  • Bench Press
  • Shoulder Press
  • Boxing (shadow and sparring)
  • 8 Mile Run
  • Jump Rope
  • Bag Work
  • 500-2000 sit ups everyday
  • Tire Flips
Jake Gyllenhaal getting in 1 of 2,000 daily push ups
Jake Gyllenhaal getting in 1 of 2,000 daily push ups

As you can see Jake Gyllenhaal did a lot of calisthenics according to an article on bodybuilding.com:

“Strength-wise, other than the boxing training, my workouts were very compound and bodyweight based, so there were a lot of dips, pulls-ups, walking lunges, shrugs, deadlifts, crunches and squats,” explains Jake.

“It was more calisthenics-type stuff and compound moves. It was all about functionality, although I did do some weight-based workouts—typical moves like bench press and shoulder press for strength and to add a bit of muscle mass.”

Jake Gyllenhaal Diet

Jake Gyllenhaal stated that he ate what ever he wanted! DAMN THOSE ACTOR GENETICS! Although he did also had this:

“It was always high protein. I remember eating a lot of Chipotle.”

Not only will The Diamond Push Up Program build you a Jake Gyllenhaal looking physique but you’ll find your diet and nutrition protocol in there too.

Jake Gyllenhaal fresh from 2,000 sit ups for Southpaw!
Jake Gyllenhaal fresh from 2,000 sit ups for Southpaw!

I have created a workout that will get you looking like Jake EVEN if you don’t have actor genetics.

Workout A (Pull)

  • Chin Ups (10 x 10 reps)
  • Pull Ups (10 x 10 reps)
  • Alternating Dumbbell Curls (10 x 10 reps)
  • Hammer Curls (10 x 10 reps)

Workout B (Push)

  • Push Ups (20 x 20 reps)
  • Diamond Push Ups (8 x 25 reps)
  • Dips (10 x 20 reps)
  • Tricep Rope (5 x 25 reps)

For more like this, check out The Diamond Push Up Program covering everything you need to know to get ripped like a hollywood actor.

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