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

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

65 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Tone Body (Male)

Description

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 int

Source

www.popworkouts.com

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Pull up bar, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

65 minutes

Genders

Male

Days per week

2 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Tone Body (Male)

Description

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Pull up bar, Weight Plate

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Core Workout

Day 2: Weightlifting Workout

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 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
1A. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 - 3 sets	10 reps	60s
1B. Walkout Walkout Bodyweight Training Exercise by AnyUp	2 - 3 sets	10 reps	60s
1C. Bicycle Crunch Bicycle Crunches by Avid Fitness	2 - 3 sets	20 reps	60s
1D. Plank with Arm Raise Front plank arm raise by MPowerPhysTherapy	2 - 3 sets	10 reps	60s
1E. Tricep Dips ▶	2 - 3 sets	10 reps	60s
1F. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	2 - 3 sets	10 reps	60s
1G. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	10 reps	60s

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 Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	8 - 12 reps	60s
5. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	8 - 12 reps	60s
6. Seated Dumbbell Shoulder Press ▶	4 sets	8 - 12 reps	60s
7. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	4 sets	8 - 12 reps	60s
8. Dumbbell Shrug ▶	4 sets	8 - 12 reps	60s
9. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	8 - 12 reps	60s