Last updated on February 15th, 2021 at 09:39 am
Jake Gyllenhaal got SHREDDED for Southpaw.
Like absolutely crushed his transformation.
And he’s taking that transformation and utilizing to continue looking absolutely amazing for all his roles.
While he hasn’t had to take his shirt off quite as often as Southpaw, Gyllenhaal still struts an amazing physique for roles such as Demolition, Velvet Buzzsaw and soon to be Spider-Man: Far From Home as Mysterio!
But, that’s not to say he wasn’t already walking around with a pretty decent physique in all his other incredible roles…I might add…
Especially considering he’s one of my all time favorite actors…
Jake Gyllenhaal Stats:
Height: 6’0
Weight: (approximate) 172 lbs.
Age: 38 years old
Gyllenhaal is actually about an inch under the average height among male celebs.
Ryan Reynolds might even refer to him as a manlet…like he does with Josh Brolin…
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Jake Gyllenhaal Diet and Nutrition
Jake Gyllenhaal completely changed up his nutrition for his role in Southpaw.
Here’s what he had to say about it:
“Nutritionally, it was 6-7 meals a day, eating every three hours or so—often to both fuel for my next session and to get my energy back up from the previous session,”
He continued by telling us a little about what the meals consisted of:
“My diet would consist of lots of eggs, chicken, fish, bananas, apples, almonds, cacao beans, raisins, goji berries, rye bread, pasta, couscous and potatoes, and lots of steamed vegetables and salad: avocado, tomatoes, broccoli, and other dark-green leaves. Nothing was fried, and everything was as natural as possible. I would drink plenty of water throughout the day, as well.
And even a bit about his supplementation:
“In terms of supplements, there was vitamin D3 and vitamin C, and then also protein shakes.”
But, of course, this isn’t his daily nutrition – this was specifically for his insane training and transformation for Southpaw.
On a daily basis he sticks to a more sustainable path, keeping his body toned and aesthetic, without the two-a-day training and constant need for fuel!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.Â
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Jake Gyllenhaal Workout Routine Research
Gyllenhaal was not messing around when it came to his training for Southpaw.
He was training two times a day.
And even post Southpaw filming, cutting back on training, he’s able to sustain a toned and aesthetic physique.
Here’s a quote from People Mag that will give you a little bit more of an idea:
“My concern was to look like a boxer,” the actor tells PEOPLE in this week’s issue. “The fear of looking like I didn’t know how to box [on screen]” drove Gyllenhaal to dedicate the next months of his life to training twice a day, fully immersing himself in the life of a professional boxer.
And People goes on to tell us a bit more:
In order to accomplish that goal, Gyllenhaal teamed up with trainer Terry Claybon, who tells PEOPLE he had to start from the bottom with the actor, who had no previous boxing experience.
Luckily for us People Mag and Bodybuilding.com supply us with two awesome variations of direct training methods used by Gyllenhaal.
Like I stated above: he was training TWO TIMES A DAY – so don’t worry if you have to break it up a bit.
Some more motivation from Gyllenhaal in his interview with Bodybuilding.com for you:
“Over the course of the day, I would literally spend six hours training,” he reveals. “I made a deal with my trainer, Terry Claybon, that if I was going to learn how to box, I was going to have to get in there and act like a boxer. I wouldn’t have wanted it any other way. It was tiring but invigorating and incredibly inspiring.”
They tell us:
Gyllenhaal’s typical day included an 8-mile run first thing the morning, followed by sparring, followed by a 30-minute rest break and a bodyweight and core workout.
Here’s some more awesome information directly from Gyllenhaal about his training methods:
“I did timed rounds of exercises, gradually increasing time as I improved,” he says. “I started with jumping rope to increase my coordination, quickness, endurance, agility, and footwork speed. I then shadow boxed to warm up and get my rotations loose. I’d follow that up with 6 rounds of the heavy bag, 3-4 rounds of speedball, and 4-6 rounds of pads. Together, they helped improve my strength endurance, power, coordination, technique, and footwork. All rounds ran anywhere between 2-5 minutes depending on the day and what we were training. It was incredibly gruelling, but a lot of fun because we were constantly mixing things up.”
When asked about the energy-system demands, Jake says, “Boxing training is often 80 percent anaerobic and 20 percent aerobic. To be a better athlete in general, you need these things, but as a boxer it’s imperative: strength, power, speed, agility, and quickness.”
I mean, he turned into a machine.
As far as his strength training Gyllenhaal says this:
“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.”
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The Jake Gyllenhaal Workout Routine
Training Volume:
5+ days per week
Daily Volume:
Morning: 8 mile run, boxing training/sparring, bodyweight/core circuit
Afternoon: More Boxing training & Weightlifting
Explanation:
This workout is extremely intense and may need some scaling. I’ve programmed you workouts straight from the interviews. I suggest sprinkling in the weightlifting a couple days a week if even possible, as Gyllenhaal literally devoted 6 hours a day to focus on training and this is definitely volume taken to an extreme.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Jake Gyllenhaal Morning Workout:
Cardio:
8 mile run
MMA / Sparring:
Choose a mixed martial arts program below:
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
Bodyweight/Core Circuit:
2-3 rounds – Rest 1 minute between rounds
Pull Ups x 10
Plank to Push Ups x 10
Plank x 60 Seconds
Push Ups x10
Tire Flips (Jake used a 200 lb tire) x 10
Jake Gyllenhaal Afternoon Workout:
Barbell Bench Press
4×12
Weighted Chin Ups
4×12
Barbell Walking Lunges
4×12
Seated Arnold Press
4×12
Romanian Deadlift w/ DB
4×12
Hack Squats
4×12
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