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The Gerard Butler 300 Workout and diet is a 5-6 day routine. The workout focuses on olympic lifts, functional training, and metabolic body movements. The Gerard Butler 300 workout was designed by Mark Twight, a record holding mountain climber and lead personal trainer of Gym Jones in Salt Lake City, Utah.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Power Clean | 10 sets | 2 reps | 60s | |
1B. Barbell Squat | 10 sets | 5 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 5 sets | 5 reps | 60s | Heavy, 70-75% of 1RM |
3. Dumbbell Step-Up![]() | 6 sets | 10 reps | 30s | 10 each leg |
4A. Frog Hops![]() | 4 sets | 20 reps | 60s | |
4B. Bear Crawl![]() | 4 sets | 40 meters | 60s | |
5. Barbell Turkish Get-up | 3 sets | 20 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 3 sets | 20 reps | 60s | |
2. Burpee Pull-Up | 3 sets | 20 reps | 60s | 20 reps OR to failure |
3. Barbell Push Press | 3 sets | 10 reps | 60s | |
4. Burpee Pull-Up | 3 sets | 12 reps | 60s | |
5. Tire Flips | 3 sets | 40 reps | 60s | |
6. Wall Ball | 3 sets | 50 reps | 60s | |
7. Medicine Ball Slam | 3 sets | 50 reps | 60s | |
8A. Weighted Sled Pull Sprint | 3 sets | 60s | 60s | |
8B. Chin-up![]() | 3 sets | 60s | 60s | |
8C. Barbell Turkish Get-up | 3 sets | 60s | 60s |
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:
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rowing, Stationary | 2 sets | 10s | 60s | Increase pace at 5 minute mark |
2A. Reverse Grip Bent-Over Rows | 3 sets | 6 reps | 120s | |
2B. Barbell High Pull | 3 sets | 6 reps | 120s | |
2C. Barbell Push Press | 3 sets | 6 reps | 120s | |
2D. Upright Barbell Row![]() | 3 sets | 6 reps | 120s | |
2E. Barbell Front Squat to Push Press | 3 sets | 6 reps | 120s | |
2F. Barbell Biceps Curl![]() | 3 sets | 6 reps | 120s |
The Gerard Butler 300 Workout Thursday routine starts with an upper body routine that focuses on the chest, shoulders, and back.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Push-up | 3 sets | 25 reps | 60s | |
1B. General Side Plank![]() | 3 sets | 30 reps | 60s | |
2. Push Press - Behind the Neck | 4 sets | 20 reps | 60s | |
3A. Pull-up | 3 sets | 2 reps | 180s | The 300 Crew used rings |
3B. Pull-up | 3 sets | 3 reps | 180s | Normal pull up bar |
3C. Pull-up | 3 sets | 4 reps | 180s | |
3D. Pull-up | 3 sets | 5 reps | 180s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 10 min | 60s | |
2. Barbell Bench Press | 6 sets | 10 reps | 60s | |
3. Push Press - Behind the Neck | 4 sets | 12 reps | 60s | 70-75% of max |
4A. Seated Dumbbell Arnold Press![]() | 2 sets | 25 reps | 60s | |
4B. Rowing, Stationary | 2 sets | 45s | 60s | |
5A. Hammer Curls![]() | 2 sets | 25 reps | 60s | |
5B. Rowing, Stationary | 2 sets | 45s | 60s |
1st workout: 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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 5 sets | 20 reps | 30s | |
2. Bodyweight Jump Squat | 5 sets | 10 reps | 60s | |
3. Knee Tuck Jump![]() | 5 sets | 5 reps | 30s | |
4. Split Jump | 5 sets | 20 reps | 60s | 10 reps per leg |
5. Bear Crawl![]() | 3 sets | 30 meters | 120s | |
6A. Burpee (Advanced) | 3 sets | 20 reps | 30s | |
6B. Bear Crawl![]() | 3 sets | 30 meters | 30s | |
7. Sit Up | 3 sets | 20 reps | 60s | |
8. V-up | 3 sets | 20 reps | 60s | |
9. Reverse Crunch | 3 sets | 20 reps | 60s |
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