Jake Gyllenhaal’s Roadhouse Workout: How He Got Ripped

Amazon’s new remake of Roadhouse simply got here out, and except you are blind, you most likely observed a pair issues.

  1. Connor McGregor is trying saucy
  2. Jake Gyllenhaal was completely shredded.

With a view to get his extremely jacked physique Gyllenhaal labored along with his very long time coach, Jason Walsh for over a 12 months.

In a video with Males’s Well being, Walsh detailed the work that went into remodeling Jake Gyllenhaal into the beast that he was on movie.


To get began, they might carry out a some mild motion to get the physique temp up after which mobility drills to get the physique limber. One in all Walsh’s favourite drills is to include stick stretching, which is pictured above. Whereas it could look just a little awkward, it is really an effective way to assist enhance vary of movement.

As soon as warmed-up, they might transfer on to the Proteus machine (you most likely have not heard of it because it’s extra frequent in athletic efficiency facilities moderately than your native gymnasium). The Proteus is used to assist prime the nervous system, proprioception, warming up the joints, and metabolic work.

If you do not have entry to one among these machines, like most of us, you may shadow field for 30 seconds on, 30 seconds off, for 3-4 rounds.

The Exercise

Now that the physique is totally warmed up, it is time to get to to the actual exhausting work. *If in case you have any questions on what these workout routines appear like, you may see them demonstrated by Jake himself down under.

Isometric Inverted Row Holds

These are an effective way to extend stamina and power at completely different angles. They adopted a 30 sec on/off routine for 3 units.

Sled Work

Gyllenhaal would then assault some timed set sled work. They targeted on utilizing heavy stimulus, performing variations akin to sled pushes, sled pulls, and sled crawls. All of that is extraordinarily taxing on the physique and helps encourage fats burning.

Heavy Primary Lifts

They’d at all times work in some kind of heavy carry, akin to security bar squats or deadlifts. Using 3-4 working units at 6-8 reps.

(If you do not have entry to a security squat bar, you are able to do kettlebell entrance squats as a substitute)

Forearm Work

Normally ignored for probably the most half, direct forearm workout routines assist eliminate probably the most frequent weak factors within the gymnasium, grip failure. Whereas precise units or workout routines weren’t given, utilizing a weighted wrist curler till failure for 3-4 units is an effective way to exhaust your forearms.

Offset Loading Bag Drills

This a part of the coaching falls extra beneath the umbrella of blended martial arts coaching. Utilizing an offset bag (might be a boxing bag, or perhaps a duffel bag loaded with gentle weight) is nice for actions extra frequent in sport.

Gyllenhaal would do workout routines akin to offset lunges and bag jump-overs (that are nice for core work and agility, and can tire you out sooner than you’d suppose).

Swiss Bar Flooring Presses

These are a improbable various to full bench presses for somebody who suffers from shoulder points. Flooring presses restrict your vary of movement, and actually can help you give attention to shifting heavy weight (ensure that to make use of a spotter). Walsh recommends altering rep ranges, train tempo, and units to maximise potential of this train. A superb place to begin with these is 2 set of 10-12 reps.

Chain Pushups

The added instability of the chain makes your stabilizer muscular tissues hearth up like loopy, making this a wonderful finisher for chest work. Shoot for two units of 10-12 reps.

Suspension Coach Push-Pulls

Suspension push-pulls are an incredible strategy to prepare cross-laterally, which is often executed in MMA coaching. Hitting your again, arms, shoulders, and core on the identical time, these are a completely brutal motion. Shoot for 3 units of 6-8 reps for either side.

Push-Pull Rips

These are a full-body train that makes use of two cable pulleys and has an identical higher physique movement because the train above, urgent with one arm (push) and rowing with the opposite (pull). You may actually problem your self by getting low in your cut up squat throughout your reps. Similar to above, 3 set of 6-8 reps per aspect.

Climbing Sprints

Probably the most intense finishers you might consider, climbing sprints could have you gasping for air by the point your set is completed. Do these for 20 sec on, 30 off, for 6-8 rounds.

Restoration and Food regimen

One of many explanation why Jake Gyllenhaal may prepare like this for over a 12 months was the truth that his coach made positive restoration was excessive on the checklist of priorities. Utilizing ice baths and ensuring he was consuming clear meals helped hold his physique on monitor to turning into the completed product you may see within the film. It needs to be famous that Walsh additionally talked about how Gyllenhaal regarded peak type within the film and we did not see the valleys, which naturally come.


Gyllenhaal has confirmed he has the psychological toughness to do what it takes to succeed in a excessive stage of shred, and it is not the primary time he is executed it. Take a look at his physique in Jarhead, Southpaw, and The Covenant.

If you wish to appear like Jake Gyllenhaal does in Roadhouse, it is actually not that tough. You solely must 100% dedicate your self to understanding like a mad man and eat extraordinarily clear for over a 12 months. Easy, proper?

If you’re seeking to pack on some muscle, it’s best to try our Hypertrophy Program.

hypertrophy program

Put together to maximise your positive aspects with our unique 12-week hypertrophy coaching program. Select between a 4 or 5 day coaching cut up and acquire 2-12 kilos of muscle over 90 days…

You may watch the complete video of Jason Walsh speaking by way of the exercise plan under.

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