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

Tuesday Workout – Cardio & Back

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Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
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
4 sets, 10 reps, (rest 60s)
10 each arm
Show Alternative Exercises
Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Wednesday Workout – Cardio & Legs

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

Thursday Workout – Cardio & Shoulders

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Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
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
4 sets, 10 reps, (rest 60s)
10 each arm
Show Alternative Exercises
Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Friday Workout – Cardio & Legs

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Running, Treadmill
1 set, 60 min, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clapping Pushup
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
2 sets, 10 reps, (rest 60s)
Tempo: 1/0/X/0
Show Alternative Exercises
Circuit
Dumbbell Step-Up
4 sets, 10 reps, (rest 60s)
PM Workout
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Clean and Jerk demonstrationPlay Clean and Jerk demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Date Created: 12/19/2019, UTC


Last Updated: 4/18/2021, UTC

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