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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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 60 min | 60s | AM Workout |
2A. Squat Thrusts | 2 sets | 10 reps | 60s | |
2B. Clapping Pushup![]() | 2 sets | 10 reps | 60s | |
2C. Bodyweight Jump Squat | 2 sets | 10 reps | 60s | |
2D. Pull-up | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2E. Box Jump (Multiple Response) | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
3A. Dumbbell Step-Up![]() | 4 sets | 10 reps | 60s | PM Workout |
3B. Squat Thrusts | 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 | 4 sets | 10 reps | 60s | |
5B. Push-up | 4 sets | 10 reps | 60s | |
5C. Clean and Jerk![]() | 4 sets | 10 reps | 60s | |
6A. Wide-Grip Pullup | 4 sets | 10 reps | 60s | |
6B. Squat Thrusts | 4 sets | 10 reps | 60s | |
7A. Wide-Stance Barbell Squat | 4 sets | 10 reps | 60s | |
7B. Bodyweight Jump Squat | 4 sets | 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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 60 min | 60s | AM Workout |
2A. Squat Thrusts | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2B. Clapping Pushup![]() | 2 sets | 10 reps | 60s | |
2C. Bodyweight Jump Squat | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2D. Pull-up | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2E. Box Jump (Multiple Response) | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
3A. Squat Thrusts | 4 sets | 10 reps | 60s | PM Workout |
3B. Pushup with One Hand on Medicine Ball | 4 sets | 10 reps | 60s | 10 each arm |
4A. Box Jump (Multiple Response) | 4 sets | 10 reps | 60s | |
4B. Clean and Jerk![]() | 4 sets | 10 reps | 60s | |
5A. Wide-Stance Barbell Squat | 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 | 4 sets | 10 reps | 60s | |
7A. Pull-up | 4 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
7B. Bodyweight Jump Squat | 4 sets | 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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 60 min | 60s | AM Workout |
2A. Squat Thrusts | 2 sets | 10 reps | 60s | |
2B. Clapping Pushup![]() | 2 sets | 10 reps | 60s | |
2C. Bodyweight Jump Squat | 2 sets | 10 reps | 60s | |
2D. Pull-up | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2E. Box Jump (Multiple Response) | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
3A. Dumbbell Step-Up![]() | 4 sets | 10 reps | 60s | PM Workout |
3B. Squat Thrusts | 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 | 4 sets | 10 reps | 60s | |
5B. Push-up | 4 sets | 10 reps | 60s | |
5C. Clean and Jerk![]() | 4 sets | 10 reps | 60s | |
6A. Wide-Grip Pullup | 4 sets | 10 reps | 60s | |
6B. Squat Thrusts | 4 sets | 10 reps | 60s | |
7A. Wide-Stance Barbell Squat | 4 sets | 10 reps | 60s | |
7B. Bodyweight Jump Squat | 4 sets | 10 reps | 60s | |
8. Barbell 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 Standing Calf Raise![]() | 3 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 60 min | 60s | AM Workout |
2A. Squat Thrusts | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2B. Clapping Pushup![]() | 2 sets | 10 reps | 60s | |
2C. Bodyweight Jump Squat | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2D. Pull-up | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2E. Box Jump (Multiple Response) | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
3A. Squat Thrusts | 4 sets | 10 reps | 60s | PM Workout |
3B. Pushup with One Hand on Medicine Ball | 4 sets | 10 reps | 60s | 10 each arm |
4A. Box Jump (Multiple Response) | 4 sets | 10 reps | 60s | |
4B. Clean and Jerk![]() | 4 sets | 10 reps | 60s | |
5A. Wide-Stance Barbell Squat | 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 | 4 sets | 10 reps | 60s | |
7A. Pull-up | 4 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
7B. Bodyweight Jump Squat | 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 | 3 sets | 8 - 10 reps | 60s | |
12. Dumbbell Shrug![]() | 3 sets | 8 - 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Running, Treadmill![]() | 1 set | 60 min | 60s | AM Workout |
2A. Squat Thrusts | 2 sets | 10 reps | 60s | |
2B. Clapping Pushup![]() | 2 sets | 10 reps | 60s | |
2C. Bodyweight Jump Squat | 2 sets | 10 reps | 60s | |
2D. Pull-up | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
2E. Box Jump (Multiple Response) | 2 sets | 10 reps | 60s | Tempo: 1/0/X/0 |
3A. Dumbbell Step-Up![]() | 4 sets | 10 reps | 60s | PM Workout |
3B. Squat Thrusts | 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 | 4 sets | 10 reps | 60s | |
5B. Push-up | 4 sets | 10 reps | 60s | |
5C. Clean and Jerk![]() | 4 sets | 10 reps | 60s | |
6A. Wide-Grip Pullup | 4 sets | 10 reps | 60s | |
6B. Squat Thrusts | 4 sets | 10 reps | 60s | |
7A. Wide-Stance Barbell Squat | 4 sets | 10 reps | 60s | |
7B. Bodyweight Jump Squat | 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 | 3 sets | 8 - 10 reps | 60s | |
12. High Pulley Overhead Tricep Extension (rope extension)![]() | 3 sets | 10 reps | 60s |
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