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

By Myworkouts

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 Intensity
50%
Average Exertion
60%
Description


Monday Workout Routine

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Circuit
Barbell Power Clean
10 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Back Squat
10 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-Arm Barbell Front Squat
5 sets, 5 reps, (rest 60s)
Heavy, 70-75% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Step-Up
6 sets, 10 reps, (rest 30s)
10 each leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Frog Hops
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bear Crawl
4 sets, 40 meters, (rest 60s)
Time between exercises: 60s
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Barbell Turkish Get-up
3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Tuesday Routine

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Barbell Push Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Burpee Pull-Up
3 sets, 20 reps, (rest 60s)
20 reps OR to failure
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Push Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Burpee Pull-Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Tire Flips
3 sets, 40 meters, (rest 60s)
Time between exercises: 60s
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Wall Ball
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Slam
3 sets, 50 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Sled Drag - Harness
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Chin-up
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Barbell Turkish Get-up
3 sets, 60s, (rest 60s)
Time between exercises: 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
2 sets, 5 min, (rest 60s)
Increase pace at 5 minute mark
Time between exercises: 60s
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Circuit
Reverse Grip Bent-Over Barbell Rows
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Barbell High Pull
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Barbell Push Press
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Barbell Upright Row
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Barbell Front Squat to Push Press
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Barbell Biceps Curl
3 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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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
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Push Press
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Pull-up
3 sets, 2 reps, (rest 180s)
The 300 Crew used rings
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 3 reps, (rest 180s)
Normal pull up bar
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 4 reps, (rest 180s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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 set, 10 min, (rest 60s)
Time between exercises: 60s
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Barbell Bench Press
6 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Push Press
4 sets, 12 reps, (rest 60s)
70-75% of max
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Seated Dumbbell Arnold Press
2 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
2 sets, 45s, (rest 60s)
Time between exercises: 60s
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Circuit
Hammer Curls
2 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
2 sets, 45s, (rest 60s)
Time between exercises: 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
5 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Jump Squat
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Knee Tuck Jump
5 sets, 5 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Split Jump
5 sets, 20 reps, (rest 60s)
10 reps per leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Bear Crawl
3 sets, 50 meters, (rest 120s)
Time between exercises: 60s
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Circuit

No media available

3 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bear Crawl
3 sets, 30 meters, (rest 30s)
Time between exercises: 60s
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Sit Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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V-up
8. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Reverse Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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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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