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:
- Whey Protein for muscle development (Try this: Optimum Natural Pro Complex Protein)
- Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
- Glutamine for immunity and muscle recovery (Try this: Higher Power Glutamine AKG)
- NO for energy and performance igniter (Try this: BSN NO-Xplode NT)
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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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
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
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 – https://weightlossandtraining.com/ashton-kutcher-workout
is this supposed to be all in one day?
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.
Haha no no not the workout for the diet example u gave us above?
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!
wow man great tips, i want to try them as soon as possible. thanks i needed some motivation
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.
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!
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.
This workout should be pretty good for building size all over including your arms, you may also want to check out my article – https://weightlossandtraining.com/arm-workouts
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
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!
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
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 – https://weightlossandtraining.com/workout-plan-for-men-surprise-update
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?
Hey Sam, would it be ok to do the cardio of the Ashton Kutcher routine with this routine? Or would it over train any muscles if I did do that? Because I really like swimming, and I prefer it over running and cycling.
You can definitely do swimming as your cardio, I would recommend switching it up all the time though.
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?
Yes, but you can do it in intervals, a good rate to aim for is starting around 6.0mph.
Hey Sam, terrific job on all of the articles so far, keep it up! But here’s my situation: in six months, I have a main role in a play that requires me to be shirtless about 80 percent of the time. Now, I’m reasonably built at the moment (having gotten done with P-90X and about to be done with Insanity in two weeks) but I want to look my best for the play. I’ve looked at each of the celebrity workouts (Jake Gyllenhaal, Hugh Jackman, Channing Tatum, Ashton Kutcher, the Matthew McConaughy/Matt Damon/Jason Statham page, the “Wolfman” workout, Christian Bale, Daniel Craig, and the “300” workout are the ones I found) and was wondering just in what order do I want to go through each. My current supplements include whey, glutamine, creatine, and CLA. This is my last big hurrah before I go off into the real world, so any tips would be great, thank you!
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?!
Sam should I take each of the 4 supplements you recommended every day?
Whey protein and glutamine every day but the other two on your workout days.
where’s DAY 5 and 7???
Days 5 & 7 are rest days!
I know this is article is over a year old. But hopefully Sam if your reading this you can respond.
Would be possible to replace pushups for bench press. Seeing as i am currently in the heavywieghts/ low reps stage
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.
Hey Sam, the Abdominal Workout link does not seem to be working properly! It goes to the page but unfortunately nothing but the picture shows up!
Thanks for bringing that to my attention, my programmer found the error and has fixed it. Please make sure to clear your cache in case you still can’t access it.