Health & Fitness

Jake Gyllenhaal’s ‘Road House’ Workout That Shredded Him To 5% Body Fat

  • Nov 6, 2024
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Jake Gyllenhaal’s ‘Road House’ Workout That Shredded Him To 5% Body Fat

Amazon Prime Video’s long-awaited Road House remake finally hit streaming platforms in March 2024 after months of hype online. Starring Hollywood veteran Jake Gyllenhaal alongside UFC titan Conor McGregor — who, apparently, was told to “turn down the crazy” for the role — the film has been greeted with enthusiasm by die-hard fans of the original along with younger viewers drawn to its star-studded cast.

While Hollywood transformations are nothing new, every once in a while, an actor takes things to the next level. One such actor is Jake Gyllenhaal, whose Road House metamorphosis has left fans and fitness enthusiasts in awe. Known for his chameleon-like ability to chisel out his body for roles, Gyllenhaal has outdone himself this time, appearing in the most shredded shape of his two-decade career.

WATCH: Jake Gyllenhaal’s Road House Physique

To properly portray MMA-fighter-turned-formidable-bouncer, Dalton, Gyllenhaal had to both look and move like a UFC champ. The transformation took over a year of dedicated training, an expert team, and a workout regimen that pushed even this toughest of actors to his limits. Now Gyllenhaal’s trainer has finally revealed all.

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Together, Jason Walsh and Gyllenhaal got the star’s weight down from 205 pounds (93kg) to a very lean 184 pounds (83.4kg), all while somehow building muscle mass. Beginning with a baseline conditioning phase followed by a hypertrophy phase and then a sport-specific phase to hone the UFC-style movement patterns necessary for the role, it’s safe to say that long-term structure was the key to success here.

Naturally, nutrition played a critical role, with the actor forgoing sweet treats in favour of a very closely curated meal plan that kept him lean while maintaining his hard-earned muscle mass. While the meal plan is yet to be released in full, one interesting dimension is that Gyllehnaal had some digestive issues with dairy-based whey protein, so instead switched to a custom-crafted plant-based powder that has now been released as Rise311.

The centrepiece of Gyllenhaal’s training was a gruelling core circuit designed by Walsh, performed two to three times a week, that sculpted the actor’s superhero abs. You can see this in full below…

Jake Gyllenhaal’s Road House Workout

Here’s a breakdown of Jake Gyllenhaal’s workout routine for his role in Road House:

Main Movements

  • Mobility Drills: mobility sticks were used to increase range of motion and prepare for training.
  • Proteus Motion Machine: used for warming up joints and establishing proper movement patterns.
  • Isometrics: inverted row holds (3 sets of 30 seconds on, 30 seconds off) to increase strength and stamina at different joint angles.
  • Heavy Sled: heavy sled pushes and pulls to challenge the body with a heavy stimulus.
  • Safety Bar Squat: heavyweight movements like the safety bar squat to maintain muscle coordination.
  • Forearm Drills: grip drills reduce a common limiting factor in heavy lifts.
  • Offset Loaded Bag Drills: offset loads prepare for MMA-specific movements.
  • Floor Press: variations of classic strength movements, like the floor press instead of the standard bench press, keep the routine fresh.
  • Chain Pushup: as above… plus it makes you look badass!
  • Suspension Trainer Push-Pull: cross-lateral loading exercises, such as a TRX band row and dumbbell press, which are crucial for MMA fight training.
  • Push-Pull Rips: to maintain balance and mimic punching movements.
  • Climber Sprints: Finish workouts with conditioning in the form of VersaClimber sprints, a low-impact, full-body machine that quickly ramps up the heart rate.

Killer Core Circuit (2-3 times a week):

  • KB Overhead Carries (60 meters): Press a pair of kettlebells overhead, engage abs and glutes, and walk forward.
  • Front-Rack KB Carries (60 meters): Hold kettlebells at shoulders, keep abs and glutes engaged, and walk forward.
  • Zercher Squats (8-15 reps): Hold a barbell in the crooks of elbows, keep abs and glutes tight, squat, pause for 3 seconds, then stand.
  • Split-Stance Physio-Ball Chops (8-15 reps per side): Kneel on one knee, hold a physio ball or cable handle, reach up and to the side, then drive toward the opposite hip.

Wrap Up

Jake Gyllenhaal’s physical transformation for Road House is a testament to the actor’s grit, determination, and commitment to his art. His trainer, Jason Walsh, guided him through a combination of strength, conditioning, and core workouts that pushed Jake to new heights, solidifying his position as one of Hollywood’s most physical actors. Gyllenhaal’s journey serves as both inspiration and a blueprint for high-level performance training.


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