Train like Jake Gyllenhaal from southpaw | Free 6 days workout routine

So the Jake's physique is the epitome of an awesome physique, because in the movie southpaw, Jake is lean and strong and explosive but at the same time he is very quick and not tight, he's fast. Physique like this has been desired by many guys out there, they all want to look shredded and intimidating at the same time, by flexing their muscles and agility.

Before the movie Southpaw, Jake had already lost 30 pounds to play the role in his previous movie Nightcrawler so he came into this not super scrawny but did what he needed to do and what he ended up doing was packing on 15 pounds of pure muscle and as you can see in the film or his photos, I think he might have been 6 to 7 percent body fat I mean the guy was just shredded.

So how did he get there? First and foremost guys Jake trained for this role 5 months, I'm talking five straight months of training twice per day. He basically got in 10 months of training.

***GET THE FREE JAKE GYLLENHAAL'S BOXER WORKOUT PLAN DOWN BELOW 👇***

Jake Gyllenhaal Southpaw Workout

Jake had no prior experience of boxing or anything like that so he trained like one, like a boxer.

Instead of training once per day he trained twice a day for like 4-6 hours, and that is a lot. Because he had to pull out the look of an athlete, a boxer in that short period of time.

As per his trainer his typical workout would look like this-

Morning Workout:

Cardio, Boxing, Bodyweight Core exercises

Running - 8 Miles

Boxing - 3 hours

(MMA / Sparing)

followed by

Crunches, Sit-Ups, Planks - all the body weight ab exercise.

Evening Workout:

Strength & Conditioning

(Bench, Press, Pull-ups, Pushups, Lunges, Deadlifts)

Jake Gyllenhaal Diet for Southpaw

In an interview Jake said he didn't track his calories, he just stuffed himself with a lot of chipotle. And that's right, Jake was burning around 4000 calories per day so anything he ate wasn't enough, if you want to consume 4500-5000 calories per day then you don't count your calories you just want the food in your system to build lean muscle and sustain whatever muscle you have.

Jake Gyllenhaal Core

A lot of magazines and article had this title that Jake did 2000 sit-ups to achieve those 6 pack abs or ripped core.

You wanna hear the truth? No! you can't just build abs and get a shredded core just by doing sit-ups, you have to fix up your nutrition first, and be in a caloric deficit in order to get those abs.

And Jake was already burning massive amounts of calories. No doubt he did a lot of sit-ups but only doing sit-ups will not get you a shredded core.

Jake Gyllenhaal Diet and Nutrition

Jake was having 5-6 meals per day to get the calories in and fuel his workout and recover from the previous ones. His diet would include, a lot of eggs, fish, chicken, bananas, raisins, pastas, potatoes, couscous, leafy greens, salads, broccoli, all the veggies.

Nothing he had was fried and junk and on top of that he drank plenty of water. Plus the food he ate was all natural.

Get a Body Like Jake Gyllenhaal

I know that's a lot of work and not everyone has 4 to 6 hours spare time to train like this, I mean not everyone is a Hollywood actor, so keeping that in mind I have created a workout plan which would help you get a body like Jake Gyllenhaal from the movie Southpaw.

As Jake's training consisted of a lot of explosivity, agility and coordination. He's strong, explosive and agile, so we are going to take all that and put everything into our workout.

We will be working twice a day one in the morning and one in the evening.

Morning we will be doing fasted cardio and in the evening we will be doing our strength training.

Let's Begin

JAKE GYLLENHAAL'S BOXER WORKOUT ROUTINE

MONDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

PUSH 1

1a. Incline Bench Press - 4 sets x 8 reps

1b. Low to High Cable Crossovers - 4 sets x 12 reps

2. Dumbbell Push Press - 3 sets x 12 reps

3a. Hannibal Pushups - 4 sets x 15 reps

3b. Plate Squeeze - 4 sets x 10 seconds

4. Weighted Dips - 3 sets x 10 reps

5. Lying Triceps Extensions - 4 sets x 12 reps

CORE

Any 10 minutes abs exercise you like 

TUESDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

PULL 1

1a. Weighted Chin-ups - 4 sets x 8 reps

1b. Pull overs - 4 sets x 12 reps

2. Barbell Dead rows - 4 sets x 10 reps 

3a. Lat Pull Down (Regular Grip) - 3 sets x 10 reps

3b. Lat Pull Down (Wide Grip) - 3 sets x 10 reps

4. Dumbbell Shrugs - 3 sets x 12 reps

5. Incline Bicep Curls - 4 sets x 12 reps

CORE

Any 10 minutes abs exercise you like 

WEDNESDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

LEG 1

1. Barbell Back Squats - 4 sets x 6 reps

2a. Leg Press - 3 x 10 reps

2b. Romanian Deadlifts - 3 sets x 10 reps

3. Dumbbell Jump Squats - 3 sets x 8 reps

4. Leg Curls - 3 sets x 12 reps

5. Hip Thrusters - 3 sets x 10 reps

6. Standing Calf Raise - 4 sets x 12 reps

THURSDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

PUSH 2

1a. Flat Dumbbell Bench Press - 4 sets x 8 reps

1b. Clapping Pushups - 4 sets x 10 reps

2a. Standing Barbell Overhead Press - 3 sets x 10 reps

2b. Lateral Raise - 3 sets x 12 reps

3a. Weighted Dips - 3 sets x 10 reps

3b. High to Low Cable Crossovers - 3 sets x 12 reps

4. Triceps Pushdown - 3 sets x 10 reps

5. Triceps Kickback - 3 sets x 12 reps

CORE

Any 10 minutes abs exercise you like 

FRIDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

PULL 2

1. Weighted Pull-ups - 4 sets x 8 reps

2. T-Bar Rowing - 4 sets x 10 reps

3a. Straight Arm Lat Pulldown (Rope) - 3 sets x 12 reps

3b. Face Pulls - 3 sets x 12 reps

4a. Dumbbell Kneeling Shrugs - 3 sets x 12 reps

4b. Overhead Front Raise (Plate) - 3 sets of 12 reps

5a. Barbell Bicep Curls - 4 sets x 10 reps

5b. Hammer Curls - 4 sets x 12 reps

CORE

Any 10 minutes abs exercise you like 

SATURDAY

MORNING:

Jump Ropes - 30 Minutes

EVENING:

LEG 2

1. Conventional Deadlifts - 4 sets x 6 reps

2a. Front Squats - 3 sets x 10 reps

2b. Box Jumps - 3 sets x 12 reps

3. Lunges - 3 sets x 10 reps

4. Glute Bridges - 3 sets x 10 reps

5. Hamstring Curls -  2 sets x 15 reps

6. Seated Calf Raise - 4 sets x 12 reps

THE BOTTOM LINE

Follow this workout routine for 12 weeks and you will start seeing results along the way which will be enough to keep you motivated and on track.

Remember to have a balanced nutrition, to get the results you want.

These workouts are quite intense and require you to have a great intake of healthy foods to fuel your workouts.

Morning Jump Rope session is 30 minutes long, you can do as many tricks as you want, double unders, crisscross, running in place, and what not. Remember the more tricks you do the more explosive you will become and eventually burn more calories. If you don't know any tricks then just stick to the regular bounce.

Jumping rope will greatly enhance your coordination and make you much more explosive furthermore it will also increase your stamina so that you perform better in your evening workouts.

Evening strength training will be finished in that 60 minutes time range, so the total daily workouts would be around 90-100 minutes long, which is quite feasible for a regular person.

I know its a lot but that's what you have got to do in order to get a body like a boxer, like Jake's in the movie Southpaw.

Hope this Jake Gyllenhaal's Boxer Workout will help you achieve that look you desire for.