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

By Chris Davis

Experience

Advanced (3+ years)

Days per week

6 days

Time

77 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

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Equipment

Barbell, Bench, Bodyweight, Dumbbell, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Split

Experience

Advanced (3+ years)

Time

77 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

Show More

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Medicine Ball, Other, Pull up bar, Rowing Machine, Treadmill

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

50%

Week 1

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.

Monday Workout Routine

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ExerciseSetsRepsRestNotes
1A. Power Clean10 sets2 reps60s
1B. Barbell Squat10 sets5 reps60s
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets5 reps60s
Heavy, 70-75% of 1RM
3. Dumbbell Step-Up
Dumbbell Step-Up
6 sets10 reps30s
10 each leg
4A. Frog Hops
Frog Hops
4 sets20 reps60s
4B. Bear Crawl
Bear Crawl
4 sets40 meters60s
5. Barbell Turkish Get-up3 sets20 reps30s

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:

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.

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.

Saturday Routine

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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.

ExerciseSetsRepsRestNotes
1. Sit Squats5 sets20 reps30s
2. Bodyweight Jump Squat5 sets10 reps60s
3. Knee Tuck Jump
Knee Tuck Jump
5 sets5 reps30s
4. Split Jump5 sets20 reps60s
10 reps per leg
5. Bear Crawl
Bear Crawl
3 sets30 meters120s
6A. Burpee (Advanced)3 sets20 reps30s
6B. Bear Crawl
Bear Crawl
3 sets30 meters30s
7. Sit Up3 sets20 reps60s
8. V-up3 sets20 reps60s
9. Reverse Crunch3 sets20 reps60s

Date Created: 12/14/19, 4:51 AM


Last Updated: 9/12/20, 9:38 PM

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