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Day 1: Core Workout | Day 2: Weightlifting Workout | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
After boxing in the morning, Jake Gyllenhaal told TRAIN Magazine he would do the following bodyweight / core workout:
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Pull-up | 2 - 3 sets | 10 reps | 60s | |
1B. Walkout | 2 - 3 sets | 10 reps | 60s | |
1C. Bicycle Crunch | 2 - 3 sets | 20 reps | 60s | |
1D. Plank with Arm Raise | 2 - 3 sets | 10 reps | 60s | |
1E. Tricep Dips![]() | 2 - 3 sets | 10 reps | 60s | |
1F. Push-up | 2 - 3 sets | 10 reps | 60s | |
1G. Barbell Deadlift | 2 - 3 sets | 10 reps | 60s |
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 | Notes |
---|---|---|---|---|
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 | 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 |
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