To play a light-heavyweight boxer in Southpaw, Jake Gyllenhaal reportedly packed on around 15 pounds of muscle while staying lean. The plan mixed boxing skill work with circuits and high-rep bodyweight training.
📅 The weekly plan
🥊 Monday
Boxing + circuit- Shadow boxing 6 rounds
- Heavy bag 6 rounds
- Push-ups 100
- Sit-ups 200
🏃 Tuesday
Roadwork- 10km run
- Skipping 15 min
- Neck work
🥊 Wednesday
Sparring + strength- Pad work 8 rounds
- Pull-ups 5x10
- Tyre flips
- Sledgehammer
🥊 Thursday
Boxing + core- Speed bag
- Heavy bag
- Hanging leg raises
- Russian twists
🏋️ Friday
Strength circuit- Dips 5x15
- Squat jumps
- Burpees 5x20
- Sled push
❤️ Saturday
Long cardio- Long run
- Swimming laps
😴 Sunday
Rest- Stretching
- Massage
🥗 Diet
- High protein, lean meats and fish
- Clean carbs around training
- Cut alcohol completely
💡 Key takeaways
- Train twice a day only with a coach and recovery plan
- Bodyweight volume builds a lean look
- Skill work burns serious calories
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
