Jake Gyllenhaal Southpaw Workout Program

In this article you will read about Jake Gyllenhaal Southpaw Workout Program . Gyllenhaal shows us again why he is one the best male actors in the world with this incredible body transformation.

The first time we saw him was in the movie Donnie Darko, where he plays a troubled teenager.
Fast forward a decade later, and we can see him playing the sociopath Lou Bloom in Nightcrawler. he had to lose 25 pounds in order to be in the right body for this role.


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Gyllenhaal went from looking very thin into ‘Southpaw,’ where he had to put on 15 pounds of pure muscle to play a boxer. The results are outstanding.

“The whole process was amazing for an actor, to get into the mind and physicality and core of [a champion boxer],” he explains with a deep furrow crossing his brow. “I was training twice a day in the boxing ring, seven days a week a lot of the time. I watched so many fights live as well. I watched Floyd Mayweather’s and Manny Pacquiao’s fights. I trained at Floyd’s gym in Vegas, various gyms in LA, and also in New York at Church Gym with real fighters.”

In addition to his body transformation, Jake had to learn what it takes to be professional boxer. He trained in Floyd Mayweather’s Gym (an elite boxer) and actually got hit while training, so he can understand the sacrifices boxers make while fighting. He built a solid fitness foundation that made this transformation even more interesting – it’s not just physical appearance transformation but a physical performance as well.

Jake Gylllenhaal in the movie Southpaw



“Honestly, I just trained like a boxer for five months. We shot the fights in the first two weeks of the movie, so I trained basically for five months up until those fights—we shot four fights in a row over roughly two weeks. But I basically trained how a professional boxer would train.” Jake Gyllenhaal says.


How to get the Southpaw physique:

  • Get in the right mindset – Jake had to get used to being hit and punched on a daily basis. Your going to have to put your mind towards your fitness goals. Get stronger, faster and the results will come.
  • Stay Dedicated – Consistency is a major key component here. Jake stayed extremely motivated during the 5 months he trained prior to shooting the movie.
  • Give Everything you got in the gym – When your in the gym, you got to work hard and intense. This way your body is gonna have to adapt and your muscle mass will increase.
  • Eat Healthy – Nutrition is extremely beneficial when it comes to physical performance, muscle gain and fat loss. Hard work without proper nutrition won’t produces the significant results you are looking for.

“My look really came from my diet” Says Gyllenhaal.


The Workout:
In this workout you are going to do many intense physical activities such as high intensity intervals, boxing , running and weight lifting.
This workout will get you the Billie Hope – Southpaw physique. All you have to do is go to the gym, follow the program and stay dedicated.
Morning Run – Run 4 miles at a comfortable pace.
Circuit – Complete as many rounds as you can in 20 minutes:
5 pull ups, 10 push ups, 15 squats and 20 bicycles crunches.
Morning jump rope – jump rope for 15 minutes.
HIIT Circuit – Do as many rounds as you can in 15 minutes:
10 Burpees,
10 Ab rollers
10 Hanging knee raises
Morning Run – 5 miles
Strength workout:
Squat 3 sets of 6 repetitions
Deadlift – 3 sets of 6 repetitions
Bench Press – 3 sets of 6 repetitions
Dips – 3 sets of 10-12 repetitions
Wide Grip Pull ups – 3 sets of 10-12 repetitions
Walking Lunges – 2 sets of 10 repetitions
Plank – 3 sets to failure


Morning Jump rope – 15 minutes
Boxing Workout:

  1. Warm up: 5 minutes of jumping rope.
  2. Repeat the circuit for as many rounds as you can in 20 minutes:

5 low kicks (each leg)
5 high kicks (each leg)
20 jabs (each hand)
20 hooks (each hand)
5 knee strikes (each knee)

Plank – 2 sets to failure
Hanging Knee Raises – 3 sets of 15 repetitions
Lying leg raises – 3 sets of 10 repetitions
Ab Roller -4 sets of 10 repetitions


Morning Run – 4 miles at a comfortable pace
HIIT Legs:
Before you begin your workout, perform a quick warm up: 5 burpees, 20 jumping jacks, 10 squats.
Perform 2 rounds for a total of 4 minutes workout:
20 seconds of Burpees, 10 seconds rest
20 seconds of Explosive Jumping Squats, 10 seconds rest
20 seconds of Jumping Jacks Squats, 10 seconds rest
20 seconds of Air Squats (normal bodyweight squats), 10 seconds rest


Morning Jump rope – 15 minutes
Boxing Workout:

  1. Warm up: 5 minutes of jumping rope.
  2. Repeat the circuit for as many rounds as you can in 20 minutes:

30 jabs (each hand)
20 hooks (each hand)
10 low kicks (each leg)
5 high kicks (each leg)
5 knee strikes (each knee)

Calisthenics Routine:
Take minimum rest in between sets.
 Start with 1 pull-up, 1 dips, and 1 burpee.
Every set increase the repetitions for all of the exercises by 1, till you get to a total of 10 pull-ups, 10 dips and 10 burpees. For example, in set number 3 you will perform 3 pull-ups, 3 dips and 3 burpeees.

James Wilks

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