Top

Jake Gyllenhaal Prince of Persia Workout

Bookmark and Share

Written by Sam · Filed Under Workouts & Training  11,660 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

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

  1. Total Body Workout
  2. Sean Faris Workout
  3. Killer Leg Workout
  4. Shoulder Workout Routine
  5. Workout Plan for Michael Buble


Top Rated Supplement Combos By Weight Loss and Training Readers !



Comments

16 Responses to “Jake Gyllenhaal Prince of Persia Workout”

  1. fairy111 on December 2nd, 2009 6:12 pm

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

  2. Aaron on December 14th, 2009 6:48 pm

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

  3. Emilio on December 21st, 2009 12:44 pm

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

  4. Sam on December 21st, 2009 1:15 pm

    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.

  5. Emilio on December 21st, 2009 1:28 pm

    Ok Sam, thank you very much.

  6. Mari on January 4th, 2010 11:19 am

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

  7. Sam on January 5th, 2010 9:27 pm

    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

  8. kenny on January 6th, 2010 7:19 pm

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

  9. Sam on January 7th, 2010 3:55 pm

    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.

  10. kenny on January 10th, 2010 1:06 pm

    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?

  11. Sam on January 11th, 2010 10:31 pm

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

  12. Matt on February 2nd, 2010 8:55 am

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

  13. Andy on February 10th, 2010 2:42 pm

    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

  14. Sam on February 15th, 2010 3:26 pm

    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

  15. Andy on February 20th, 2010 3:27 pm

    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.

  16. karen on February 24th, 2010 9:49 pm

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

Got something to say?





Bottom