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Jake Gyllenhaal’s "Roadhouse" Workout Routine

Written by the Boostcamp staff
Feb 21,2024|11 min| 2346
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Get in shape like the “Roadhouse” star 

So just about all of us have seen the trailer for the new “Roadhouse” film which is going to star Jake Gyllenhaal and the notorious UFC fighter, Conor McGregor. That being said, this is yet another role where Jake Gyllenhaal really showed up shredded, showing off some serious muscle mass and an overall athletic looking physique. It left a lot of fans wondering, how does Jake Gyllenhaal get in such good shape? He truly looks like a different being for this role. Luckily, the team at Boostcamp has put together a workout program modeled after Jake Gyllenhaal’s, so you too can go from “flab to fighter”.

Let’s break down the Jake Gyllenhaal style workout routine that we have to offer, and really get you kicking butt and getting in shape. 

Who is Jake Gyllenhaal?

Before we get started, let’s take a look at who Jake Gyllenhaal is. Now he is not a bodybuilder or powerlifter, but he certainly has an incredible physique. We saw him absolutely ripped in the 2015 film “Southpaw”. Now again he is showing off an even similar physique, but with more muscle mass for “Roadhouse”, a remake of the classic film starring Patrick Swayze. This time around, Jake Gyllenhaal is a former UFC fighter turned bar bouncer who really has to show off his skills. 

Gyllenhaal stands at 6’0” tall, and for this role he stepped on the scale at 184 lbs bodyweight. Now, this might not seem like a lot, but keep in mind that Gyllenhaal is not a bodybuilder or powerlifter. He has been training to have explosive but functional strength, and that has gotten him to where he is now. Let’s take a look at the Jake Gyllenhaal workout program.

Flab To Fighter (8-Week Plan)

Many fitness programs prioritize aesthetics or pure strength over overall health and performance, utilizing high volume and high intensity to really pack on muscle mass or add some weight to those one rep maxes on the big compound lifts. However, this Jake Gyllenhaal inspired workout program offers the best of both worlds. While it is not exactly what he did, it draws a lot of inspiration from Jake Gyllenhaal's training regimen for the movie "Road House," where he not only achieved a ripped physique but also honed his abilities to perform like a real MMA fighter, crucial for his role.


This program operates on a 4-day-a-week Push/Pull training split. This means you'll train for four days and rest for three, allowing flexibility in how you schedule your rest days, but ultimately giving you enough time to recover and make progress, so you can feel fully prepared for your next training session.

Each workout begins with compound strength movements, much like a powerlifting or weightlifting program, but the inclusion of these lifts is aimed at increasing maximum strength output. Following this, you'll engage in muscle-building upper and lower accessory exercises, to fine tune the muscles. Finally, each session concludes with a circuit comprising three functional exercises designed to enhance endurance and cardiovascular capacity, helping to burn fat and really get the blood pumping.

Rest Time Guidelines

Rest in between sets can be crucial, as it allows you to hit the next set as hard as you possibly can. For the heavy compound movements at the start of each workout, aim to rest between 2-5 minutes between each set. It may seem like too long in between each set, and you may get antsy, but the rest period allows sufficient recovery so that fatigue from the previous set doesn't significantly hinder your performance in the next set.

During the muscle-building upper-lower superset, only allow for rest periods of about 30-60 seconds after completing the first movement before transitioning to the second movement. Then, rest again for approximately 60-120 seconds after completing the second movement in the superset. This rest timing optimizes both intensity and efficiency in your workout, so you aren’t spending 5 hours in the gym for each training session.

When it comes to the circuit at the end of each session, try to minimize rest periods to challenge your cardiovascular system. However, ensure you still rest enough to maintain proper technique and form, preventing a significant decline in performance and minimizing the risk of injury. Striking the right balance here will maximize both the cardiovascular and muscular benefits of circuit training.

Training Intensity Guidelines

This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.

When applying this system to explosive plyometric movements, such as kettlebell swings, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.

Warm-Ups

Warmups are crucial to get the joints loose and the blood pumping so you are prepared for the resistance training that you are about to put yourself through and you do not hurt yourself. 

Warm-Up (This will be the same every day)

  • 5 Minutes Moderate Intensity Cardio

  • World’s Greatest Stretch x12/side

  • Hamstring Sweeps x20

  • Arm Circles x30

More Workout Routines

Finding a good workout program to put on size and strength is key, and while the Jake Gyllenhaal inspired workout is great, it might not be the one for you. Keep in mind that good programs will help with your fitness journey, you would want to find a program that caters to your needs and guides you in the right direction, making sure that you are making the most gains. If you are looking to stay on track and continue with linear progression, then finding a good workout program is the key. Where do you look for a good workout program? Check out the Boostcamp App for some great programs.

Boostcamp is home to over 50 FREE workout programs that consist of strength, hypertrophy, or functional fitness, or both, from the push pull legs program all the way to upper lower. However, with Boostcamp, you don’t have to just follow a pre-written program, you also can create your own program as well, and track your progress to make sure you are on the right track. That being said, when you are looking to incorporate some arm training to further your powerlifting progress, then check out Boostcamp.

Jake Gyllenhaal Workout Wrap Up

There you have it, the workout inspired by Jake Gyllenhaal and his role in the upcoming film “Roadhouse”. This program is meant to really get you in fighting shape, making you a functional athlete. 

Will you be giving it a try?

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ALL IMAGES COURTESY OF INSTAGRAM (@ROADHOUSEMOVIE)