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Jake Gyllenhaal Workout: Prince of Persia

By Chris Davis

Experience
Advanced (3+ years)
Time
212 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Machine, Medicine Ball, Other, Pull up bar, Treadmill, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
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.

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Monday Workout – Cardio & Chest

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Running, Treadmill▶
1. Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2A. Squat Thrusts
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2C. Bodyweight Jump Squat
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2D. Pull-up
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2E. Box Jump (Multiple Response)
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
3A. Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4A. Dumbbell Lunges
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
4B. Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
5A. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
5B. Push-up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
5C. Clean and Jerk
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
6A. Wide-Grip Pullup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
6B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
7A. Wide-Stance Barbell Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
7B. Bodyweight Jump Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
8. Barbell Bench Press
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
9. Barbell Incline Bench Press
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
10. Cable Standing Fly
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
11. Weighted Pushup
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
12. Weighted Chest Dip
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday Workout – Cardio & Back

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Running, Treadmill▶
1. Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2A. Squat Thrusts
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2C. Bodyweight Jump Squat
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2D. Pull-up
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2E. Box Jump (Multiple Response)
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3A. Squat Thrusts
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Pushup with One Hand on Medicine Ball demonstrationPlay Pushup with One Hand on Medicine Ball demonstration
3B. Pushup with One Hand on Medicine Ball
4 sets, 10 reps, (rest 60s)
10 each arm
Show Alternative Exercises
Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
4A. Box Jump (Multiple Response)
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
4B. Clean and Jerk
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
5A. Wide-Stance Barbell Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
5B. Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
6A. Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
6B. Weighted Pushup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
7A. Pull-up
4 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
7B. Bodyweight Jump Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
8. Barbell Deadlift
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
9. Lat Pulldown
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
10. Bent Over Two-Dumbbell Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
11. Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup▶
12. Weighted Pullup
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Wednesday Workout – Cardio & Legs

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Running, Treadmill▶
1. Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2A. Squat Thrusts
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2C. Bodyweight Jump Squat
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2D. Pull-up
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2E. Box Jump (Multiple Response)
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
3A. Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4A. Dumbbell Lunges
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
4B. Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
5A. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
5B. Push-up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
5C. Clean and Jerk
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
6A. Wide-Grip Pullup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
6B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
7A. Wide-Stance Barbell Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
7B. Bodyweight Jump Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
8. Barbell Squat
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
9. Seated Leg Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
10. Leg Extensions
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
11. Lying Leg Curls
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
12. Dumbbell Standing Calf Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Thursday Workout – Cardio & Shoulders

Scroll to top

Running, Treadmill▶
1. Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2A. Squat Thrusts
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2C. Bodyweight Jump Squat
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2D. Pull-up
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2E. Box Jump (Multiple Response)
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3A. Squat Thrusts
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Pushup with One Hand on Medicine Ball demonstrationPlay Pushup with One Hand on Medicine Ball demonstration
3B. Pushup with One Hand on Medicine Ball
4 sets, 10 reps, (rest 60s)
10 each arm
Show Alternative Exercises
Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
4A. Box Jump (Multiple Response)
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
4B. Clean and Jerk
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
5A. Wide-Stance Barbell Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
5B. Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
6A. Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
6B. Weighted Pushup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
7A. Pull-up
4 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
7B. Bodyweight Jump Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
8. Seated Dumbbell Shoulder Press
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise▶
9. Cable Lateral Raise
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
10. Dumbbell Alternating Front Raise
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
11. Rear Delt Raise
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
12. Dumbbell Shrug
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Friday Workout – Cardio & Legs

Scroll to top


Running, Treadmill▶
1. Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2A. Squat Thrusts
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup▶
2B. Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2C. Bodyweight Jump Squat
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2D. Pull-up
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2E. Box Jump (Multiple Response)
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Dumbbell Step-Up▶
3A. Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
3B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4A. Dumbbell Lunges
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
4B. Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
5A. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
5B. Push-up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
5C. Clean and Jerk
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
6A. Wide-Grip Pullup
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
6B. Squat Thrusts
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
7A. Wide-Stance Barbell Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
7B. Bodyweight Jump Squat
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl▶
8. Barbell Biceps Curl
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
9. Hammer Curls
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
10. EZ-Bar Preacher Curl
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
11. Rope Pressdown
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
High Pulley Overhead Tricep Extension (rope extension) demonstrationPlay High Pulley Overhead Tricep Extension (rope extension) demonstration
12. High Pulley Overhead Tricep Extension (rope extension)
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/19/2019, UTC


Last Updated: 4/18/2021, UTC

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