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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’

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Equipment

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

Average Exertion

70%

Average Cardio Intensity

40%

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

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’

Show More

Equipment

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

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

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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ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set60 min60s
AM Workout
2A. Squat Thrusts2 sets10 reps60s
2B. Clapping Pushup
Clapping Pushup
2 sets10 reps60s
2C. Bodyweight Jump Squat2 sets10 reps60s
2D. Pull-up2 sets10 reps60s
Tempo: 1/0/X/0
2E. Box Jump (Multiple Response)2 sets10 reps60s
Tempo: 1/0/X/0
3A. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps60s
PM Workout
3B. Squat Thrusts4 sets10 reps60s
4A. Dumbbell Lunges
Dumbbell Lunges
4 sets10 reps60s
4B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 reps60s
5A. Squat Thrusts4 sets10 reps60s
5B. Push-up4 sets10 reps60s
5C. Clean and Jerk
Clean and Jerk
4 sets10 reps60s
6A. Wide-Grip Pullup4 sets10 reps60s
6B. Squat Thrusts4 sets10 reps60s
7A. Wide-Stance Barbell Squat4 sets10 reps60s
7B. Bodyweight Jump Squat4 sets10 reps60s
8. Barbell Bench Press3 sets6 - 8 reps60s
9. Barbell Incline Bench Press3 sets6 - 8 reps60s
10. Cable Standing Fly
Cable Standing Fly
3 sets8 - 10 reps60s
11. Weighted Pushup3 sets8 - 10 reps60s
12. Weighted Chest Dip3 sets8 - 10 reps60s

Tuesday Workout – Cardio & Back

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ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set60 min60s
AM Workout
2A. Squat Thrusts2 sets10 reps60s
Tempo: 1/0/X/0
2B. Clapping Pushup
Clapping Pushup
2 sets10 reps60s
2C. Bodyweight Jump Squat2 sets10 reps60s
Tempo: 1/0/X/0
2D. Pull-up2 sets10 reps60s
Tempo: 1/0/X/0
2E. Box Jump (Multiple Response)2 sets10 reps60s
Tempo: 1/0/X/0
3A. Squat Thrusts4 sets10 reps60s
PM Workout
3B. Pushup with One Hand on Medicine Ball4 sets10 reps60s
10 each arm
4A. Box Jump (Multiple Response)4 sets10 reps60s
4B. Clean and Jerk
Clean and Jerk
4 sets10 reps60s
5A. Wide-Stance Barbell Squat4 sets10 reps60s
5B. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
6A. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps60s
6B. Weighted Pushup4 sets10 reps60s
7A. Pull-up4 sets10 reps60s
Tempo: 1/0/X/0
7B. Bodyweight Jump Squat4 sets10 reps60s
8. Barbell Deadlift3 sets6 - 8 reps60s
9. Lat Pulldown3 sets8 - 10 reps60s
10. Bent Over Two-Dumbbell Row3 sets8 - 10 reps60s
11. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
12. Weighted Pullup
Weighted Pullup
3 setsAMAP reps60s

Wednesday Workout – Cardio & Legs

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ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set60 min60s
AM Workout
2A. Squat Thrusts2 sets10 reps60s
2B. Clapping Pushup
Clapping Pushup
2 sets10 reps60s
2C. Bodyweight Jump Squat2 sets10 reps60s
2D. Pull-up2 sets10 reps60s
Tempo: 1/0/X/0
2E. Box Jump (Multiple Response)2 sets10 reps60s
Tempo: 1/0/X/0
3A. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps60s
PM Workout
3B. Squat Thrusts4 sets10 reps60s
4A. Dumbbell Lunges
Dumbbell Lunges
4 sets10 reps60s
4B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 reps60s
5A. Squat Thrusts4 sets10 reps60s
5B. Push-up4 sets10 reps60s
5C. Clean and Jerk
Clean and Jerk
4 sets10 reps60s
6A. Wide-Grip Pullup4 sets10 reps60s
6B. Squat Thrusts4 sets10 reps60s
7A. Wide-Stance Barbell Squat4 sets10 reps60s
7B. Bodyweight Jump Squat4 sets10 reps60s
8. Barbell Squat3 sets6 - 8 reps60s
9. Seated Leg Press3 sets8 - 10 reps60s
10. Leg Extensions3 sets8 - 10 reps60s
11. Lying Leg Curls3 sets8 - 10 reps60s
12. Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise
3 sets10 - 15 reps60s

Thursday Workout – Cardio & Shoulders

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ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set60 min60s
AM Workout
2A. Squat Thrusts2 sets10 reps60s
Tempo: 1/0/X/0
2B. Clapping Pushup
Clapping Pushup
2 sets10 reps60s
2C. Bodyweight Jump Squat2 sets10 reps60s
Tempo: 1/0/X/0
2D. Pull-up2 sets10 reps60s
Tempo: 1/0/X/0
2E. Box Jump (Multiple Response)2 sets10 reps60s
Tempo: 1/0/X/0
3A. Squat Thrusts4 sets10 reps60s
PM Workout
3B. Pushup with One Hand on Medicine Ball4 sets10 reps60s
10 each arm
4A. Box Jump (Multiple Response)4 sets10 reps60s
4B. Clean and Jerk
Clean and Jerk
4 sets10 reps60s
5A. Wide-Stance Barbell Squat4 sets10 reps60s
5B. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
6A. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps60s
6B. Weighted Pushup4 sets10 reps60s
7A. Pull-up4 sets10 reps60s
Tempo: 1/0/X/0
7B. Bodyweight Jump Squat4 sets10 reps60s
8. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets6 - 8 reps60s
9. Cable Lateral Raise
Cable Lateral Raise
3 sets8 - 10 reps60s
10. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets8 - 10 reps60s
11. Rear Delt Raise3 sets8 - 10 reps60s
12. Dumbbell Shrug
Dumbbell Shrug
3 sets8 - 10 reps60s

Friday Workout – Cardio & Legs

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ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
1 set60 min60s
AM Workout
2A. Squat Thrusts2 sets10 reps60s
2B. Clapping Pushup
Clapping Pushup
2 sets10 reps60s
2C. Bodyweight Jump Squat2 sets10 reps60s
2D. Pull-up2 sets10 reps60s
Tempo: 1/0/X/0
2E. Box Jump (Multiple Response)2 sets10 reps60s
Tempo: 1/0/X/0
3A. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps60s
PM Workout
3B. Squat Thrusts4 sets10 reps60s
4A. Dumbbell Lunges
Dumbbell Lunges
4 sets10 reps60s
4B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 reps60s
5A. Squat Thrusts4 sets10 reps60s
5B. Push-up4 sets10 reps60s
5C. Clean and Jerk
Clean and Jerk
4 sets10 reps60s
6A. Wide-Grip Pullup4 sets10 reps60s
6B. Squat Thrusts4 sets10 reps60s
7A. Wide-Stance Barbell Squat4 sets10 reps60s
7B. Bodyweight Jump Squat4 sets10 reps60s
8. Barbell Biceps Curl
Barbell Biceps Curl
3 sets6 - 8 reps60s
9. Hammer Curls
Hammer Curls
3 sets8 - 10 reps60s
10. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets8 - 10 reps60s
11. Rope Pressdown3 sets8 - 10 reps60s
12. High Pulley Overhead Tricep Extension (rope extension)
High Pulley Overhead Tricep Extension (rope extension)
3 sets10 reps60s

Date Created: 12/19/19, 5:55 AM


Last Updated: 9/12/20, 9:38 PM

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