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Gerard Butler 300 Workout & Diet: How He Got A Spartan Physique

By Chris Davis

Experience
Advanced (3+ years)
Time
74 minutes/day | 6 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bench, Bodyweight, Dumbbell, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description
Source: www.popworkouts.com

To become King Leonidas, Gerard Butler spent 4 months training to get in shape. The King of Sparta says that in order to get a warrior’s body, it was essential to get a warrior’s mentality. After the intense workouts, Gerard Butler would often feel queasy. This made the the mental aspect as important as the physical.

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Monday Workout Routine

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Circuit
Power Clean demonstrationPlay Power Clean demonstration
1A. Power Clean
10 sets, 2 reps, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
1B. Barbell Squat
10 sets, 5 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat▶
2. Crossed-Arm Barbell Front Squat
5 sets, 5 reps, (rest 60s)
Heavy, 70-75% of 1RM
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Dumbbell Step-Up▶
3. Dumbbell Step-Up
6 sets, 10 reps, (rest 30s)
10 each leg
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Circuit
Frog Hops▶
4A. Frog Hops
4 sets, 20 reps, (rest 60s)
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Bear Crawl▶
4B. Bear Crawl
4 sets, 40 meters, (rest 60s)
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Barbell Turkish Get-up demonstrationPlay Barbell Turkish Get-up demonstration
5. Barbell Turkish Get-up
3 sets, 20 reps, (rest 30s)
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Tuesday Routine

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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1. Barbell Push Press
3 sets, 20 reps, (rest 60s)
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Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
2. Burpee Pull-Up
3 sets, 20 reps, (rest 60s)
20 reps OR to failure
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3. Barbell Push Press
3 sets, 10 reps, (rest 60s)
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Burpee Pull-Up demonstrationPlay Burpee Pull-Up demonstration
4. Burpee Pull-Up
3 sets, 12 reps, (rest 60s)
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Tire Flips demonstrationPlay Tire Flips demonstration
5. Tire Flips
3 sets, 40 meters, (rest 60s)
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Wall Ball demonstrationPlay Wall Ball demonstration
6. Wall Ball
3 sets, 50 reps, (rest 60s)
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Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
7. Medicine Ball Slam
3 sets, 50 reps, (rest 60s)
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Circuit
Sled Drag - Harness▶
8A. Sled Drag - Harness
3 sets, 60s, (rest 60s)
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Chin-up demonstrationPlay Chin-up demonstration
8B. Chin-up
3 sets, 60s, (rest 60s)
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Barbell Turkish Get-up demonstrationPlay Barbell Turkish Get-up demonstration
8C. Barbell Turkish Get-up
3 sets, 60s, (rest 60s)
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Wednesday Routine

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The 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:

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
2 sets, 5s, (rest 60s)
Increase pace at 5 minute mark
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Circuit
Reverse Grip Bent-Over Rows demonstrationPlay Reverse Grip Bent-Over Rows demonstration
2A. Reverse Grip Bent-Over Rows
3 sets, 6 reps, (rest 120s)
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Barbell High Pull demonstrationPlay Barbell High Pull demonstration
2B. Barbell High Pull
3 sets, 6 reps, (rest 120s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
2C. Barbell Push Press
3 sets, 6 reps, (rest 120s)
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Upright Barbell Row▶
2D. Upright Barbell Row
3 sets, 6 reps, (rest 120s)
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Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
2E. Barbell Front Squat to Push Press
3 sets, 6 reps, (rest 120s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2F. Barbell Biceps Curl
3 sets, 6 reps, (rest 120s)
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Thursday Routine

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The Gerard Butler 300 Workout Thursday routine starts with an upper body routine that focuses on the chest, shoulders, and back.

Circuit
Push-up demonstrationPlay Push-up demonstration
1A. Push-up
3 sets, 25 reps, (rest 60s)
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Side Plank demonstrationPlay Side Plank demonstration
1B. Side Plank
3 sets, 30 reps, (rest 60s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
2. Barbell Push Press
4 sets, 20 reps, (rest 60s)
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Circuit
Pull-up demonstrationPlay Pull-up demonstration
3A. Pull-up
3 sets, 2 reps, (rest 180s)
The 300 Crew used rings
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Pull-up demonstrationPlay Pull-up demonstration
3B. Pull-up
3 sets, 3 reps, (rest 180s)
Normal pull up bar
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Pull-up demonstrationPlay Pull-up demonstration
3C. Pull-up
3 sets, 4 reps, (rest 180s)
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Pull-up demonstrationPlay Pull-up demonstration
3D. Pull-up
3 sets, 5 reps, (rest 180s)
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Friday Routine

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The 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.

Jogging-Treadmill▶
1. Jogging-Treadmill
1 set, 10 min, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
6 sets, 10 reps, (rest 60s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3. Barbell Push Press
4 sets, 12 reps, (rest 60s)
70-75% of max
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Circuit
Seated Dumbbell Arnold Press▶
4A. Seated Dumbbell Arnold Press
2 sets, 25 reps, (rest 60s)
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
4B. Rowing, Stationary
2 sets, 45s, (rest 60s)
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Circuit
Hammer Curls demonstrationPlay Hammer Curls demonstration
5A. Hammer Curls
2 sets, 25 reps, (rest 60s)
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
5B. Rowing, Stationary
2 sets, 45s, (rest 60s)
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Saturday Routine

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Do 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.

Sit Squats demonstrationPlay Sit Squats demonstration
1. Sit Squats
5 sets, 20 reps, (rest 30s)
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2. Bodyweight Jump Squat
5 sets, 10 reps, (rest 60s)
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Knee Tuck Jump▶
3. Knee Tuck Jump
5 sets, 5 reps, (rest 30s)
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Split Jump demonstrationPlay Split Jump demonstration
4. Split Jump
5 sets, 20 reps, (rest 60s)
10 reps per leg
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Bear Crawl▶
5. Bear Crawl
3 sets, 50 meters, (rest 120s)
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Circuit
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
6A. Burpee (Advanced)
3 sets, 20 reps, (rest 30s)
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Bear Crawl▶
6B. Bear Crawl
3 sets, 30 meters, (rest 30s)
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Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
3 sets, 20 reps, (rest 60s)
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V-up demonstrationPlay V-up demonstration
8. V-up
3 sets, 20 reps, (rest 60s)
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Reverse Crunch demonstrationPlay Reverse Crunch demonstration
9. Reverse Crunch
3 sets, 20 reps, (rest 60s)
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Date Created: 12/14/2019, UTC


Last Updated: 6/2/2021, UTC

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