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Jake Gyllenhaal Prince of Persia Workout

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Written by Sam · Filed Under Workouts & Training  114,548 views

jake gyllenhaal prince of persia workout

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

Recommended Supplements for Muscle Building like Jake:

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.

Related Posts:



Top Rated Supplement Combos By Weight Loss and Training Readers !

Comments

  • fairy111

    I want to see Jake in that new movie brothers… he’s been looking so good! what a good cast

  • fairy111

    I want to see Jake in that new movie brothers… he’s been looking so good! what a good cast

  • Aaron

    I started this workout last week. Love it. I’m doing 6-8 reps to build some more.

  • Aaron

    I started this workout last week. Love it. I’m doing 6-8 reps to build some more.

  • Emilio

    Hey sam, to get the maximum muscular volume, which do yo recommend:
    3 sets of 10-12 reps or 4 sets 6-8 reps ?

    • http://weightlossandtraining.com/ Sam

      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.

  • Emilio

    Hey sam, to get the maximum muscular volume, which do yo recommend:
    3 sets of 10-12 reps or 4 sets 6-8 reps ?

    • http://weightlossandtraining.com Sam

      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.

  • Emilio

    Ok Sam, thank you very much.

  • Emilio

    Ok Sam, thank you very much.

  • http://weightlossandtraining.com/ Mari

    Can you give us an example of what diet to follow?

    • http://weightlossandtraining.com/ Sam

      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

  • http://weightlossandtraining.com Mari

    Can you give us an example of what diet to follow?

    • http://weightlossandtraining.com Sam

      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

  • kenny

    would working out one body part a day give you the same results as the one jake got for this movie?

  • kenny

    would working out one body part a day give you the same results as the one jake got for this movie?

  • http://weightlossandtraining.com/ Sam

    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.

  • http://weightlossandtraining.com Sam

    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.

  • kenny

    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?

    • http://weightlossandtraining.com/ Sam

      Hi Kenny, try jumping rope, kickboxing, or indoor racquet ball.

  • kenny

    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?

    • http://weightlossandtraining.com Sam

      Hi Kenny, try jumping rope, kickboxing, or indoor racquet ball.

  • Matt

    Another great cardio workout is swimming laps. I like to throw in P90X cardio workouts too. Especially plyometrics.

  • Matt

    Another great cardio workout is swimming laps. I like to throw in P90X cardio workouts too. Especially plyometrics.

  • Andy

    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

    • http://weightlossandtraining.com/ Sam

      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

  • Andy

    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

    • http://weightlossandtraining.com Sam

      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

  • Andy

    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.

  • Andy

    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.

  • karen

    OMG…Thank God for that workout….cuz Jake looks so F**kin Sexy

  • karen

    OMG…Thank God for that workout….cuz Jake looks so F**kin Sexy

  • Ben

    Hey Sam, first off fantastic website, it really is helpful. I have a couple of questions. My chest has never been that great. Do you think the exercises perform would be adequate to build chest muscle, or should something be added to it. If so, what day would be ideal for it. Also, post workout I immediately take a shake consisting of whey protein, almond milk, gluatimine, and 3 scoops of all bran cereal while eating half of a grapefruit to give me an insulin spike. 45 mins to 1 hour later, I eat lean meat with veggies and quinoa on workout days. Do you think that’s a good post workout nutrition to build lean muscle?

    • http://weightlossandtraining.com/ Sam

      Hi Ben, this workout would definitely be good for building your chest. Also great ideas with the post-workout nutrition!

  • Ben

    Hey Sam, first off fantastic website, it really is helpful. I have a couple of questions. My chest has never been that great. Do you think the exercises perform would be adequate to build chest muscle, or should something be added to it. If so, what day would be ideal for it. Also, post workout I immediately take a shake consisting of whey protein, almond milk, gluatimine, and 3 scoops of all bran cereal while eating half of a grapefruit to give me an insulin spike. 45 mins to 1 hour later, I eat lean meat with veggies and quinoa on workout days. Do you think that’s a good post workout nutrition to build lean muscle?

    • http://weightlossandtraining.com Sam

      Hi Ben, this workout would definitely be good for building your chest. Also great ideas with the post-workout nutrition!

  • TJ

    ok i want to start this workout but i am kind of confused. wat do i do for days 5 and 7?

    • http://weightlossandtraining.com/ Sam

      Hi TJ, days 5 & 7 are your rest days. :)

  • TJ

    ok i want to start this workout but i am kind of confused. wat do i do for days 5 and 7?

    • http://weightlossandtraining.com Sam

      Hi TJ, days 5 & 7 are your rest days. :)

  • mike

    hey sam i am 6'3 bout 175 lbs 19 yrs old and have never really been able to bulk up and i have been working out since sophomore year of high school and now i am ending my freshman year of college. i really like this work out and would like to try it cause i really want to bulk up and get a nice six pack goin if possible. other workouts i have been looking at was the phase II workout (which i have been most recently doing) and the kutcher one and even the workout routines for men with mcconaughey and damon. What do you suggest i do and supplements i should use

  • http://profiles.yahoo.com/u/Y74EZMENHUYFZUBQ2LC23HP7VI mike

    is this supposed to be all in one day?

  • http://weightlossandtraining.com Sam

    Hi Mike, sounds like you have been working out consistently for a bit so try this workout and follow the recommended supplements which I have put at the end of the article. Whey, Creatine, Glutamine and NO are by far the most tested, trusted and effetive.

    After you have tried this workout for about 6 weeks you can go for definition and try the Ashton Kutcher workout – http://weightlossandtraining.com/ashton-kutcher…

  • http://weightlossandtraining.com Sam

    Hi Mike, definitely not! Look a little more closely and you'll see that I have indicated the days which you should split this routine up.

  • Chris ceballo

    wow man great tips, i want to try them as soon as possible. thanks i needed some motivation

  • mike

    Haha no no not the workout for the diet example u gave us above?

  • Josh

    Sam how are they structured im reading alot of websites on this work out plan and i like this one the most just the eating structures are different and i like yours can you break it down on a daily basis thank you so much!

  • francisco

    Hi. I was wondering if instead of Sprinting and whatnot.
    If i could switch it to like 10 miles on a bike or something.
    Because its been 3 months since i'v broke my ankle.
    and i F* it up pretty good, I got 8 screws and a plate.
    But the good news is i can walk.
    Before i broke my ankle i used to run alot.
    like 3 days straight and weight lifting.
    (Im 15 by the way)
    So would it like mess up the muscle builiding workout if i were to switch it to bike riding?
    I can run or jog at all yet. I still have a limp but i can ride a bike just fine.

  • http://weightlossandtraining.com Sam

    Hi Francisco, you're totally right, biking is the best while you are still recovering from a broken ankle. I had the exact same thing happen and it took me about a year to fully recover my ankle strength and even now the plate restricts movement a little! Keep up the good work!

    • francisco

      Alright thanks Sam!
      I advanced to the hill program on the stationary bike today!
      It was arduous but i did it. im going to keep on doing bike riding for my cardio and still lift weights.
      What do you think is a good workout plan for me to gain more muscle in my Triceps/Biceps area?
      I always do pretty good on the Bench Press and Squats.
      But I’ve gone weight training with my uncle.
      And i never see results in my arms.
      Just like a little but barely any.
      Could you give me like a good workout plan?
      (I’ve also been in weights in my freshmen year)
      im just trying to get more Biceps/Triceps muscle.

  • thomas

    hi sam, i am very tall and very skinny and i was looking to put on weight and some muscle i workout everyday but it seems to have little result if you had any advice please offer it and it would be much appreciated

  • http://weightlossandtraining.com Sam

    Hi Thomas, you want to focus on going heavy with your weights aiming to hit about 6-8 reps at the most. Couple this with high protein intake including supplementing with whey protein and creatine (all the supplements I listed in the article) and you are guaranteed to put on some serious muscle!

  • thomas

    Hi sam… i was trying to find a good meal plan for putting on weight. I am limited for time and don't feel i get all the protein and carbs required to gain weight. I was also looking for a good workout plan for myself. I work out 5 days a weak and have started lifting heavier weights than normal but nothing really seems to change for about 2 months now i've been bench pressing 200+ pounds but with little chest development im not sure what else i can do if you have any advice it would be great

  • http://weightlossandtraining.com Sam

    Hey Thomas, I'll try and set up an article on putting on weight in the near future. In the meantime, you may want to focus on eating more protein. Also a great meal plan for men here – http://weightlossandtraining.com/workout-plan-f…

  • http://weightlossandtraining.com Sam

    This workout should be pretty good for building size all over including your arms, you may also want to check out my article – http://weightlossandtraining.com/arm-workouts

  • Danny

    hey sam i want 2 ask you a question doin a superset like this one
    1) Pushup
    Do as many reps as you can.
    2) Pullup
    Aim for 10 reps.
    does this mean doing one set of each and im done with that workout or do i repeat this superset 2 more times and then move on to the next superset?

  • http://weightlossandtraining.com Sam

    You can definitely do swimming as your cardio, I would recommend switching it up all the time though.

    • http://www.facebook.com/edwinmarquez10 Edwin Márquez

      Is the 10min uphill sprint non-stop? So I need to find a quick speed at which I can maintain for 10mins straight going up hill?

      • http://weightlossandtraining.com Sam

        Yes, but you can do it in intervals, a good rate to aim for is starting around 6.0mph.

  • http://weightlossandtraining.com Sam

    Hey Biff, that is pretty cool, glad to hear that you found these workouts. I wouldn’t worry so much about the order that you do them but more on the fact that you keep the intensity as high as possible and try weeks where you use light weights/high reps and weeks where you do heavy weights/low reps. Change workouts every 6 weeks and you should be rocking it! Keep me posted about your feedback ok?!

  • Swen

    Sam should I take each of the 4 supplements you recommended every day?

    • http://weightlossandtraining.com Sam

      Whey protein and glutamine every day but the other two on your workout days.

  • http://weightlossandtraining.com Sam

    Days 5 & 7 are rest days!

  • http://weightlossandtraining.com Sam

    If you find pushups to be challenging then yes, otherwise you will need the weight of bench press to push you to the next level.

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