Jake Gyllenhaal “Southpaw” Workout: 2,000 Sit-Ups A Day!

By Chris Davis

	Advanced (3+ years)
	51 minutes/day \| 2 days/week
	Build Muscle, Tone Body, Fat Loss
	Pull up bar, Bodyweight, Dips (Parallel) Bar, Barbell, Weight Plate, Squat Rack, 2 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Jake Gyllenhaal “Southpaw” workout transformed his body into a championship boxer. Doing 2,000 sit-ups a day is just one highlight from his boxing workout. Jake decided fully immersing himself into the role was the only way to go. He prepared for Southpaw by committing to an actual boxer’s routine 24/7.

Description

Week 1 Overview

Day 1:

Core Workout

Day 2:

Weightlifting Workout

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Core Workout

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After boxing in the morning, Jake Gyllenhaal told TRAIN Magazine he would do the following bodyweight / core workout:

Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Pull-up	2-3 rounds	10 reps	0s
1B.Walkout	2-3 rounds	10 reps	0s
1C.Bicycle Crunch	2-3 rounds	20 reps	0s
1D.Plank with Arm Raise	2-3 rounds	10 reps	0s
1E.Tricep Dips	2-3 rounds	10 reps	0s
1F.Push-up	2-3 rounds	10 reps	0s
1G.Barbell Deadlift	2-3 rounds	10 reps	60s

Day 2 - Weightlifting Workout

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Jake Gyllenhaal’s weightlifting workout was done in the afternoon. Instead of being a circuit workout, the focus here is strength. His trainer would vary the rep range, usually staying between 8-12 reps.

Exercise	Sets	Reps	Rest
1.Tricep Dips	4 sets	8-12 reps	60s
2.Crunches	4 sets	25 reps	60s
3.Weighted Pullup	4 sets	8-12 reps	60s
4.Barbell Back Squat	4 sets	8-12 reps	60s
5.Barbell Deadlift	4 sets	8-12 reps	60s
6.Seated Dumbbell Shoulder Press	4 sets	8-12 reps	60s
7.Walking Dumbbell Lunge	4 sets	8-12 reps	60s
8.Dumbbell Shrug	4 sets	8-12 reps	60s
9.Barbell Bench Press	4 sets	8-12 reps	60s

Date Created: 12/17/2019, UTC

Last Updated: 7/12/2021, UTC

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