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American actor Jake Gyllenhaal is perhaps one of the most attractive men in the entertainment industry. Jake has a huge fan base, and nobody can dispute that.

Many males aspire to have a physique and appearance similar to Jake. Therefore, today we’re going to discuss Jake Workout and examine what he does specifically and what helped Jake Gyllenhaal become so fit.

Jake Gyllenhaal Body Stats

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

Jake Gyllenhaal’s Exercise Program

Everyone is aware of Jake’s part as a boxer in the recent film Southpaw, which served as a pivotal moment in his training regimen.

When you begin training like a fighter, you become dependent on it. Jake completed his training in just 5 months, even though it was intended to take 8 months to complete everything.

He used to work out twice a week for five days straight, for two hours at a time.

For Jake Gyllenhaal, the training and the majority of the lessons he received from Southpaw are still in effect. Let’s take a look at Jake’s routine, which primarily consists of boxing, cardio, and sparring activities.

The exercises Jake does include:


One of Jake’s tricks for staying in shape is that he runs every day. During the Southpaw’s reign, he began by running 3 miles every day and advanced to 8 miles in just a few weeks or so.

He, therefore, runs at least 8 miles every day, whether it is a workout day or a rest day.

Jake Gyllenhaal still runs at least 5 to 6 miles per week to keep in condition. As I previously stated, training is still important, but the quantity has altered.

Jake Gyllenhaal Exercise – Jump Rope

Jake Gyllenhaal
Jake Gyllenhaal Workout Routine, Diet Plan, Exercise, Body Measurements

The Ellen Degeneres program was one of Jake’s most favored talk shows where he performed the jump rope. You may have seen Jake perform jump rope on other talk shows as well.

He jumps ropes frequently and proficiently, which is one of the reasons he had such incredible stamina in the Southpaw era and still does. He can jump rope for an extended period without being interrupted.

Jake Gyllenhaal Lifting Weights

Additionally, he used to lift weights while he was filming the movie. He put his body through a lot of compound motions while working to increase his entire body strength.

He exercises by repeatedly turning the 250-pound tire from one side to the other. Following that, heavy-duty sled drag is typical. He also performs some bodybuilding exercises that are part of the “Jake Gyllenhaal workout” program.

Exercise for Jake Gyllenhaal’s chest

Set: 3

Reps: 15

Rest for 30 to 60 seconds.

  • exercise bench
  • Dime-weight press
  • fly’s dumbbells
  • a chest machine press
  • Push-ups
  • Cross cables
  • Dips

These workouts are part of Jake’s chest regimen.

Workout For Jake Gyllenhaal’s Back

Set: 3

Reps: 15

Rest for 30 to 60 seconds.

  • lateral raise
  • rope rows
  • dumbbell rows with one arm
  • bowed-over row
  • Pushups for the back
  • Pullovers
  • Deadlift

Workout For Jake Gyllenhaal’s Shoulders

Set: 3

Reps: 15

Rest for 30 to 60 seconds.

  • Military media
  • Weighted Arnold press
  • The rear delt raises on the side
  • deltoids in the back
  • Side-pulley lateral lifts
  • forward raises
  • Shrugs

This exercise is a shoulder exercise by Jake.

Exercises For Jake Gyllenhaal’s Arms

Set: 3

Reps: 15

Rest for 30 to 60 seconds.

  • Bench presses
  • Curls in isolation
  • Curled preacher hammers
  • squat curls
  • Curls of concentration
  • Torso extension
  • Trenches your triceps
  • Brain crusher
  • Dumbbell bribes
  • Trench dips

Workout For Jake Gyllenhaal’s Legs

Set: 3

Reps: 15

Rest for 30 to 60 seconds.

  • Squats
  • Jump squats
  • Leg elongation
  • Leg lift
  • Knee bends
  • Lunges
  • Deadlift with stiff legs
  • raising calves
  • Calf lifts while seated

Jake Gyllenhaal Performs These Leg Exercises.

Core Exercise With Jake Gyllenhaal

Jake’s core has been extremely strong since the time of Southpaw, and he engages in a lot of excellent core training.

He performed 1000 sit-ups in the Southpaw movie without taking many breaks, and the trainer would slam a 2 kg ball on his stomach while he did so.

That hurts a lot, believe me, especially if you have to perform 1000 crunches. He continues to perform several crunches, but no one ever throws a ball his way. He follows a regular exercise regimen.

Set: 3

15–25 repetitions

30 seconds of rest

  • Crunches ( till failure)
  • Cross crunches
  • twisting a Russian ball
  • Raising a dangling leg
  • Raising the side leg
  • Step-up crunches
  • Vee sit-ups
  • Planks

Jake Gyllenhaal Works Out

Check out Zendaya’s workout schedule and diet if you’re a fan.

Boxing Drills With Jake Gyllenhaal

He used to give it his best when it came to boxing. You must have watched the incredible performance he gave against the Southpaw to demonstrate his fighting prowess.

Jake mentioned in one of the interviews that he used to train for two hours exclusively in the boxing gym. I had a lot of things to learn and accomplish.

Jake needed to learn a lot of things, and he was right about that. Another important component of Jake’s fitness regimen is boxing practice.

For instance, it took him two months before he could pound the speeding punching bag with complete assurance. Jake continues to train in boxing frequently and still practices many of the activities he used to.

Acquiring Skills

In the boxing gym, where he learns many different techniques, he receives guidance on what he is doing right and what he can change to improve that technique. Thus, this is most likely the crucial component of his boxing instruction.

Arguing With Others

It’s time to put his newly acquired forms and skills to the test. There is only one way to improve your fighting skills and apply the tactics you pick up in actual combat.

You must battle for that, and the only way to improve your fighting skills is to fight. He was frequently struck in the face and particularly his body.

Fighting A Punching Bag

He will practice his punches and other moves on a punching bag whenever he is not sparring with other people.


One skill required in boxing is footwork, and he studies and practices numerous agility drills and footwork combinations for that.

All of this was done to prepare for Jake’s training regimen. This is unquestionably an athlete’s training regimen because it is rigorous. Therefore, you must exercise similarly to Jake Gyllenhaal if you want to look like him.