Jake Gyllenhaal Prince of Persia Workout
Written by Sam · Filed Under Workouts & Training 11,660 views
Jake Gyllenhaal Prince of Persia Workout
You may have already seen glimpses of Jake Gyllenhaal preparing for his upcoming role in Prince of Persia, but I thought I’d jump the gun and write an article on his workout. Mind you he was always in shape but he has definitely put on a good amount of bulk for his role.
This is a simulated workout routine of Jake Gyllenhall including real Insider information from his trainer that will build serious muscle mass. Only attempt this workout if you are at an advanced level working out for at least 6 months continuously. If you’re not quite there then you can begin with lighter weights and lower reps until you feel confident with your form and ready to push to the next level.
Jake Gyllenhaal Workout Routine:
Do this routine once a week for 8 weeks and make sure to include 1-2 rest days a week. Attempt 3 sets of 10-12 reps or 4 sets 6-8 reps with heavy weights (first set is a warm-up set) if you want to match Jake’s level of muscle mass. To simulate sword fights Jake’s workout was heavily focused on using cables along with body-weight exercises.
Day 1:
Seated Cable Rows ( refer to photo here )
Cable Barbell Curls ( refer to photo here )
Pull Ups ( refer to photo here )
Cable Hammer Curls with Rope ( refer to photo here )
Cable Flyes ( refer to photo here )
Cable One Arm Triceps Extension ( refer to photo here )
Cable Crossover ( refer to photo here )
Cable Triceps Extension Low Cable ( refer to photo here )
Push Ups
Day 2/4: Cardio & Core
High Intensity Interval training for 30 minutes including 10min uphill sprint (elevation of 5.0 on treadmill).
Followed by…
Lower Abs Workout or the Abdominal Workout .
Day 3:
Bent Over Low-Pulley Lateral Extensions ( refer to photo here )
Barbell Lunges ( refer to photo here )
Hanstand Push Ups ( refer to photo here )
One Leg Barbell Squats ( refer to photo here )
Front Cable Raises ( refer to photo here )
Plie Dumbbell Squats ( refer to photo here )
Dumbbell Step Ups ( refer to photo here )
Day 6:
Repeat either Day 1 or Day 3
Disclaimer: This workout routine is in no way associated or endorsed by Jake Gellenhaal. It is only a simulated routine that is developed to provide similar results.
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I want to see Jake in that new movie brothers… he’s been looking so good! what a good cast
I started this workout last week. Love it. I’m doing 6-8 reps to build some more.
Hey sam, to get the maximum muscular volume, which do yo recommend:
3 sets of 10-12 reps or 4 sets 6-8 reps ?
Hi Emilio, 4 sets of 6-8 is great for building muscle mass while 3-4 sets of 10-12 reps is great for adding definition to the muscles.
Ok Sam, thank you very much.
Can you give us an example of what diet to follow?
Hi Mari, here is a very challenging diet plan to mimic in order to get a killer Prince of Persia body:
Meal 1: 4 egg whites, 1/2 cup of oatmeal with cinammon, 1 teaspoon honey
Meal 2: Whey Protein Shake
Meal 3: 1 Chicken breast, 1 cup of brocolli
Meal 4: 8oz lean beef seasoned over 1 cup brown rice, 1 cup vegetables
Meal 5: 1 chicken breast, 1 cup brown rice, 1 tbsp olive oil, salsa
Meal 6: 1 cup fat free cottage cheese, 2 whole eggs
Meal 7: 1/2 cup vanilla yogurt with fresh fruit
Meal 8: Whey Protein Shake
would working out one body part a day give you the same results as the one jake got for this movie?
Hi Kenny, split training with one body part a day will probably give you a similar result if your intensity is high enough and you are eating tons of protein…however you may find that working two body parts in one day is better use of your time.
oh ok i gotcha. im gettin burnt out of running, and all the machines at the gym to get a nice cardio workout. whats a good alternative for a high intensity cardio workout besides using the cardio machines in the gym?
Hi Kenny, try jumping rope, kickboxing, or indoor racquet ball.
Another great cardio workout is swimming laps. I like to throw in P90X cardio workouts too. Especially plyometrics.
Hello Sam
Really nice way to support people who wants to built them.
I am started exercising a week before after a 15 months, had been to gym in past but wasn’t consistence once in month or say nothing. As a result I have got little tummy now and all my body parts have turned as nothing, so I basically wanted to build Arms first to make my self look good I was wondering, can I follow Jake Gyllenhaal Prince of Persia Workout at initial stage after 15 months and if u could suggest me what supplement to take because last time i dint took advise from any one as result had strech marks on my shoulder because of improper diet. i would be highly obliged if suggest me something
Thankyou
Hi Andy, I would start off with a beginner workout from the workout routines for men article first. Once you have done that for 6 weeks then you may be able to jump into this workout which is quite intense. For supplement recommendations read my article on Best Muscle Building Supplements
Thank you for replying Sam, I am carrying on with beginner routine to initiate with.
got one more query that which is related to the stretch marks on shoulders, last time when I started exercising got stretch marks on shoulders, can you please suggest me something that I can feel protected from stretch marks. I had been to my GP as well on he said that it is the result of low diet or protein! is it so?
once again thanks very much for reply.
OMG…Thank God for that workout….cuz Jake looks so F**kin Sexy