Jake Gyllenhaal Workout: Prince of Persia

By Chris Davis

Experience

Advanced (3+ years)

Days per week

5 days

Time

212 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

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’

Source

www.popworkouts.com

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Medicine Ball, Other, Pull up bar, Treadmill, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

212 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Medicine Ball, Other, Pull up bar, Treadmill, Weight Plate

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout 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

Week 1

Gyllenhaal would start each morning with a fat burning cardio workout. In the afternoon, he would hit the gym for a strength training workout. For Prince of Persia, plyometric circuit training was the key to Jake Gyllenhaal’s success. The theme throughout the Jake Gyllenhaal workout is finding ways to couple cardio with strength training via a plyometric format.

Monday Workout – Cardio & Chest

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	1 set	60 min	60s	AM Workout
2A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	2 sets	10 reps	60s
2B. Clapping Pushup ▶	2 sets	10 reps	60s
2C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	2 sets	10 reps	60s
2D. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 sets	10 reps	60s	Tempo: 1/0/X/0
2E. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	2 sets	10 reps	60s	Tempo: 1/0/X/0
3A. Dumbbell Step-Up ▶	4 sets	10 reps	60s	PM Workout
3B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
4A. Dumbbell Lunges ▶	4 sets	10 reps	60s
4B. Seated Dumbbell Shoulder Press ▶	4 sets	10 reps	60s
5A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
5B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	60s
5C. Clean and Jerk ▶	4 sets	10 reps	60s
6A. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	10 reps	60s
6B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
7A. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	4 sets	10 reps	60s
7B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
8. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 - 8 reps	60s
9. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	6 - 8 reps	60s
10. Cable Standing Fly ▶	3 sets	8 - 10 reps	60s
11. Weighted Pushup Weighted Pushups l Nagi Yadav Fitness by Nagendra Singh	3 sets	8 - 10 reps	60s
12. Weighted Chest Dip Weighted Dips by Coaching With Clark	3 sets	8 - 10 reps	60s

Tuesday Workout – Cardio & Back

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	1 set	60 min	60s	AM Workout
2A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	2 sets	10 reps	60s	Tempo: 1/0/X/0
2B. Clapping Pushup ▶	2 sets	10 reps	60s
2C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	2 sets	10 reps	60s	Tempo: 1/0/X/0
2D. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 sets	10 reps	60s	Tempo: 1/0/X/0
2E. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	2 sets	10 reps	60s	Tempo: 1/0/X/0
3A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s	PM Workout
3B. Pushup with One Hand on Medicine Ball Uneven push - ups on medicine ball - preparation for one arm push up by Marino Basic	4 sets	10 reps	60s	10 each arm
4A. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	4 sets	10 reps	60s
4B. Clean and Jerk ▶	4 sets	10 reps	60s
5A. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	4 sets	10 reps	60s
5B. Barbell Biceps Curl ▶	4 sets	10 reps	60s
6A. Dumbbell Step-Up ▶	4 sets	10 reps	60s
6B. Weighted Pushup Weighted Pushups l Nagi Yadav Fitness by Nagendra Singh	4 sets	10 reps	60s
7A. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	60s	Tempo: 1/0/X/0
7B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
8. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	6 - 8 reps	60s
9. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	8 - 10 reps	60s
10. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	3 sets	8 - 10 reps	60s
11. Seated Cable Row ▶	3 sets	8 - 10 reps	60s
12. Weighted Pullup ▶	3 sets	AMAP reps	60s

Wednesday Workout – Cardio & Legs

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	1 set	60 min	60s	AM Workout
2A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	2 sets	10 reps	60s
2B. Clapping Pushup ▶	2 sets	10 reps	60s
2C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	2 sets	10 reps	60s
2D. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 sets	10 reps	60s	Tempo: 1/0/X/0
2E. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	2 sets	10 reps	60s	Tempo: 1/0/X/0
3A. Dumbbell Step-Up ▶	4 sets	10 reps	60s	PM Workout
3B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
4A. Dumbbell Lunges ▶	4 sets	10 reps	60s
4B. Seated Dumbbell Shoulder Press ▶	4 sets	10 reps	60s
5A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
5B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	60s
5C. Clean and Jerk ▶	4 sets	10 reps	60s
6A. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	10 reps	60s
6B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
7A. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	4 sets	10 reps	60s
7B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	60s
8. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 - 8 reps	60s
9. Seated Leg Press Seated Leg Press by FitnessScape	3 sets	8 - 10 reps	60s
10. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 10 reps	60s
11. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 10 reps	60s
12. Dumbbell Standing Calf Raise ▶	3 sets	10 - 15 reps	60s

Thursday Workout – Cardio & Shoulders

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	1 set	60 min	60s	AM Workout
2A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	2 sets	10 reps	60s	Tempo: 1/0/X/0
2B. Clapping Pushup ▶	2 sets	10 reps	60s
2C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	2 sets	10 reps	60s	Tempo: 1/0/X/0
2D. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 sets	10 reps	60s	Tempo: 1/0/X/0
2E. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	2 sets	10 reps	60s	Tempo: 1/0/X/0
3A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s	PM Workout
3B. Pushup with One Hand on Medicine Ball Uneven push - ups on medicine ball - preparation for one arm push up by Marino Basic	4 sets	10 reps	60s	10 each arm
4A. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	4 sets	10 reps	60s
4B. Clean and Jerk ▶	4 sets	10 reps	60s
5A. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	4 sets	10 reps	60s
5B. Barbell Biceps Curl ▶	4 sets	10 reps	60s
6A. Dumbbell Step-Up ▶	4 sets	10 reps	60s
6B. Weighted Pushup Weighted Pushups l Nagi Yadav Fitness by Nagendra Singh	4 sets	10 reps	60s
7A. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	60s	Tempo: 1/0/X/0
7B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	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 Bent Over Rear Delt Raise by BOOST Health TV	3 sets	8 - 10 reps	60s
12. Dumbbell Shrug ▶	3 sets	8 - 10 reps	60s

Friday Workout – Cardio & Legs

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	1 set	60 min	60s	AM Workout
2A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	2 sets	10 reps	60s
2B. Clapping Pushup ▶	2 sets	10 reps	60s
2C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	2 sets	10 reps	60s
2D. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	2 sets	10 reps	60s	Tempo: 1/0/X/0
2E. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	2 sets	10 reps	60s	Tempo: 1/0/X/0
3A. Dumbbell Step-Up ▶	4 sets	10 reps	60s	PM Workout
3B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
4A. Dumbbell Lunges ▶	4 sets	10 reps	60s
4B. Seated Dumbbell Shoulder Press ▶	4 sets	10 reps	60s
5A. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
5B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	60s
5C. Clean and Jerk ▶	4 sets	10 reps	60s
6A. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	4 sets	10 reps	60s
6B. Squat Thrusts Squat Thrusts by Bootcamp Ideas	4 sets	10 reps	60s
7A. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	4 sets	10 reps	60s
7B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	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 Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 10 reps	60s
12. High Pulley Overhead Tricep Extension (rope extension) ▶	3 sets	10 reps	60s