[madbiceps name=John Abraham|biceps=16″|chest=44″|waist=33″|height=6 ft 0 in|weight=170 lbs]

Jake Gyllenhaal is one of the most talented actors in Hollywood, and first rose to fame for his role in Donnie Darko. Over the years, Gyllenhaal has shown his skills by taking on a lot of diverse roles, which has earned him a lot of praise from both critics and fans.

Throughout his career, Jake Gyllenhaal has not been known to be an extremely fit guy, but for his role in the movie Southpaw, he turned heads with how jacked up he became for the role. In the movie, Gyllenhaal plays a light heavyweight boxing champion, which meant that he not only had to get himself in shape to play a believable boxer, he also had to learn how to box in real life.

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While his performance in the movie is generating a lot of award buzz, it is his physique that everyone is wondering how to get.

Jake Gyllenhaal’s Southpaw Workout Routine

When talking about his role in Southpaw, Gyllenhaal said he had to fully commit and throw himself into the role 100%, which meant he had to train like he never did in his life. He said that he trained how a professional fighter would train for a fight for five months.

Gyllenhaal’s training required him to spend six hours a day in the gym to get in top physical condition. He ran eight miles a day first thing in the mornings, then followed it up with a 30 minute break before doing a bodyweight and core workout.

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In the afternoon, he did boxing training, which required him to do jump ropes, six rounds of heavy bag training, 3-4 rounds of speedball training, and 4-6 rounds of pads. These exercises helped him build up his stamina and endurance, as well as his power, footwork, and coordination.

Gyllenhaal also did traditional boxing workouts like shadow boxing, which he credits for helping him work on the combinations that he used during the fight scenes in the movie. According to him, he felt a little stupid when he started shadow boxing, but eventually embraced it when he started to see the results.

Another workout technique he used to get ready for the role is one that we have seen in a lot of boxing movies, which is the tire exercise. Gyllenhaal had to flip a 250 pound tractor tire 20 times a day. When he wasn’t flipping the tire, he had to hit it with a sledgehammer for three minutes at a time.


Aside from the boxing training, Gyllenhaal also did regular workouts like deadlifts, crunches, pull ups, dips, and shrugs. According to him, the weight training was a small part of his routine to get in shape, which is surprising considering how ripped he was in the movie.

Jake Gyllenhaal’s Southpaw Diet

Gyllenhaal credits his diet for allowing him to put on the muscle that he did while training for the movie. He said he had to eat six or seven times a day, so his body would have enough fuel to get back to work the next day. His meals consisted of eggs, chicken, fish, fruits and vegetables, bread, nuts, pasta, and tomatoes.

If you want to have the type of body that Jake Gyllenhaal had for Southpaw, you better be ready to put in some serious work.

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