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Gerard Butler 300 Workout & Diet: How He Got A Spartan Physique
| Experience |
| Advanced (3+ years) |
| Time |
| 40 minutes/day | 6 days/week |
| Good for |
| Build Muscle, Gain Strength, Tone Body, Fat Loss |
| Equipment |
| Barbell, Squat Rack, 2 x Dumbbell, Box, Bodyweight, Pull up bar, 45 Degree Leg Press Machine, Tire, Medicine Ball, Other, Rowing Machine, Treadmill, Flat Bench |
| Statistics |
| Average Cardio IntensityAverage Exertion |
| Description |
Workout Overview
Monday Workout Routine
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 5 sets, 5 reps, (rest 60s) Heavy, 70-75% of 1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Tuesday Routine
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 3 sets, 20 reps, (rest 60s) 20 reps OR to failure Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Wednesday Routine
Scroll to topThe Gerard Butler 300 Workout Wednesday routine starts with rowing. This warms up the upper body and legs. Then, you move into a barbell or dumbbell speed circuit.
For the speed circuit -
Do 6 reps of each. Go for as many rounds as possible in 2 minutes.Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time each time, but use proper form:
 2 sets, 5 min, (rest 60s) Increase pace at 5 minute mark Time between exercises: 60s Show Alternative Exercises |
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Thursday Routine
Scroll to topThe Gerard Butler 300 Workout Thursday routine starts with an upper body routine that focuses on the chest, shoulders, and back.
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Circuit  3. Pull-up 3 sets, 2 reps, (rest 180s) The 300 Crew used rings Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Friday Routine
Scroll to topThe Gerard Butler 300 Workout Friday Routine starts with chest/shoulders & cardio. Then, you move to biceps & shoulders. (The 300 workout is big on working your shoulders, as they provide a lot of functional strength). Finally, you go all out with the Tailpipe workout.
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 4 sets, 12 reps, (rest 60s) 70-75% of max Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Circuit  2 sets, 25 reps, (rest 60s) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Saturday Routine
Scroll to topDo Five rounds of the Circuit (1st 5 exercises), then finish with the burpees/crawls routine. The Gerard Butler 300 Workout Saturday routine works your legs in the first workout. Then, you move on to a upper body circuit routine.
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Circuit No media available 3 sets, 20 reps, (rest 30s) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
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Date Created: Fri Oct 15 2021 19:35:02 GMT+0000 (Coordinated Universal Time)
Last Updated: Fri Oct 15 2021 19:35:02 GMT+0000 (Coordinated Universal Time)
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