Jake Gyllenhaal Workout: Prince of Persia

By Chris Davis

	Advanced (3+ years)
	174 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Tone Body, Fat Loss
	Treadmill, Bodyweight, Pull up bar, Box, 2 x Dumbbell, Flat Bench, Barbell, Squat Rack, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Weight Plate, Other, Medicine Ball, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Seated Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Single Grip Handle Strap, EZ Bar, Preacher Curl Bench, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Jake Gyllenhaal Workout for Prince of Persia is a combination of cardio and weight training. Jake Gyllenhaal worked out twice a day while preparing for the film. The secret behind Jake Gyllenhaal’s workout routine were the plyometric exercises he performed each day.

Description

Week 1 Overview

Day 1:

Monday Workout – Cardio & Chest

Day 2:

Tuesday Workout – Cardio & Back

Day 3:

Wednesday Workout – Cardio & Legs

Day 4:

Thursday Workout – Cardio & Shoulders

Day 5:

Friday Workout – Cardio & Legs

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday Workout – Cardio & Chest

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	60 min	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Squat Thrusts	2 rounds	10 reps	0s
2B.Clapping Pushup	2 rounds	10 reps	0s
2C.Bodyweight Jump Squat	2 rounds	10 reps	0s
2D.Pull-up See Exercise Notes	2 rounds	10 reps	0s
2E.Box Jump See Exercise Notes	2 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Step-Up See Exercise Notes	4 rounds	10 reps	0s
3B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Dumbbell Lunges	4 rounds	10 reps	0s
4B.Seated Dumbbell Shoulder Press	4 rounds	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Squat Thrusts	4 rounds	10 reps	0s
5B.Push-up	4 rounds	10 reps	0s
5C.Barbell Clean and Jerk	4 rounds	10 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Wide-Grip Pullup	4 rounds	10 reps	0s
6B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Wide-Stance Barbell Squat	4 rounds	10 reps	0s
7B.Bodyweight Jump Squat	4 rounds	10 reps	60s
8.Barbell Bench Press	3 sets	6-8 reps	60s
9.Barbell Incline Bench Press	3 sets	6-8 reps	60s
10.Cable Standing Fly	3 sets	8-10 reps	60s
11.Weighted Pushup	3 sets	8-10 reps	60s
12.Weighted Chest Dip	3 sets	8-10 reps	60s

Day 2 - Tuesday Workout – Cardio & Back

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	60 min	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Squat Thrusts See Exercise Notes	2 rounds	10 reps	0s
2B.Clapping Pushup	2 rounds	10 reps	0s
2C.Bodyweight Jump Squat See Exercise Notes	2 rounds	10 reps	0s
2D.Pull-up See Exercise Notes	2 rounds	10 reps	0s
2E.Box Jump See Exercise Notes	2 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Squat Thrusts See Exercise Notes	4 rounds	10 reps	0s
3B.Pushup with One Hand on Medicine Ball See Exercise Notes	4 rounds	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Box Jump	4 rounds	10 reps	0s
4B.Barbell Clean and Jerk	4 rounds	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Wide-Stance Barbell Squat	4 rounds	10 reps	0s
5B.Barbell Biceps Curl	4 rounds	10 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Dumbbell Step-Up	4 rounds	10 reps	0s
6B.Weighted Pushup	4 rounds	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Pull-up See Exercise Notes	4 rounds	10 reps	0s
7B.Bodyweight Jump Squat	4 rounds	10 reps	60s
8.Barbell Deadlift	3 sets	6-8 reps	60s
9.Lat Pulldown	3 sets	8-10 reps	60s
10.Bent Over Two-Dumbbell Row	3 sets	8-10 reps	60s
11.Seated Cable Row	3 sets	8-10 reps	60s
12.Weighted Pullup	3 sets	AMAP reps	60s

Day 3 - Wednesday Workout – Cardio & Legs

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	60 min	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Squat Thrusts	2 rounds	10 reps	0s
2B.Clapping Pushup	2 rounds	10 reps	0s
2C.Bodyweight Jump Squat	2 rounds	10 reps	0s
2D.Pull-up See Exercise Notes	2 rounds	10 reps	0s
2E.Box Jump See Exercise Notes	2 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Step-Up See Exercise Notes	4 rounds	10 reps	0s
3B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Dumbbell Lunges	4 rounds	10 reps	0s
4B.Seated Dumbbell Shoulder Press	4 rounds	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Squat Thrusts	4 rounds	10 reps	0s
5B.Push-up	4 rounds	10 reps	0s
5C.Barbell Clean and Jerk	4 rounds	10 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Wide-Grip Pullup	4 rounds	10 reps	0s
6B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Wide-Stance Barbell Squat	4 rounds	10 reps	0s
7B.Bodyweight Jump Squat	4 rounds	10 reps	60s
8.Barbell Back Squat	3 sets	6-8 reps	60s
9.Seated Leg Press	3 sets	8-10 reps	60s
10.Leg Extensions	3 sets	8-10 reps	60s
11.Lying Leg Curls	3 sets	8-10 reps	60s
12.Dumbbell Calf Raises	3 sets	10-15 reps	60s

Day 4 - Thursday Workout – Cardio & Shoulders

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	60 min	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Squat Thrusts See Exercise Notes	2 rounds	10 reps	0s
2B.Clapping Pushup	2 rounds	10 reps	0s
2C.Bodyweight Jump Squat See Exercise Notes	2 rounds	10 reps	0s
2D.Pull-up See Exercise Notes	2 rounds	10 reps	0s
2E.Box Jump See Exercise Notes	2 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Squat Thrusts See Exercise Notes	4 rounds	10 reps	0s
3B.Pushup with One Hand on Medicine Ball See Exercise Notes	4 rounds	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Box Jump	4 rounds	10 reps	0s
4B.Barbell Clean and Jerk	4 rounds	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Wide-Stance Barbell Squat	4 rounds	10 reps	0s
5B.Barbell Biceps Curl	4 rounds	10 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Dumbbell Step-Up	4 rounds	10 reps	0s
6B.Weighted Pushup	4 rounds	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Pull-up See Exercise Notes	4 rounds	10 reps	0s
7B.Bodyweight Jump Squat	4 rounds	10 reps	60s
8.Seated Dumbbell Shoulder Press	3 sets	6-8 reps	60s
9.Cable Lateral Raise	3 sets	8-10 reps	60s
10.Dumbbell Alternating Front Raise	3 sets	8-10 reps	60s
11.Rear Delt Raise	3 sets	8-10 reps	60s
12.Dumbbell Shrug	3 sets	8-10 reps	60s

Day 5 - Friday Workout – Cardio & Legs

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	60 min	60s
Circuit #2 - 2 rounds Rest 60s between rounds
2A.Squat Thrusts	2 rounds	10 reps	0s
2B.Clapping Pushup	2 rounds	10 reps	0s
2C.Bodyweight Jump Squat	2 rounds	10 reps	0s
2D.Pull-up See Exercise Notes	2 rounds	10 reps	0s
2E.Box Jump See Exercise Notes	2 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Step-Up See Exercise Notes	4 rounds	10 reps	0s
3B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Dumbbell Lunges	4 rounds	10 reps	0s
4B.Seated Dumbbell Shoulder Press	4 rounds	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Squat Thrusts	4 rounds	10 reps	0s
5B.Push-up	4 rounds	10 reps	0s
5C.Barbell Clean and Jerk	4 rounds	10 reps	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Wide-Grip Pullup	4 rounds	10 reps	0s
6B.Squat Thrusts	4 rounds	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Wide-Stance Barbell Squat	4 rounds	10 reps	0s
7B.Bodyweight Jump Squat	4 rounds	10 reps	60s
8.Barbell Biceps Curl	3 sets	6-8 reps	60s
9.Hammer Curls	3 sets	8-10 reps	60s
10.EZ-Bar Preacher Curl	3 sets	8-10 reps	60s
11.Rope Cable Triceps Extension	3 sets	8-10 reps	60s
12.High Pulley Overhead Tricep Extension (rope extension)	3 sets	10 reps	60s

Date Created: 12/19/2019, UTC

Last Updated: 10/1/2021, UTC

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