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

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 57 minutes/day | 6 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
50%

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.

Show More
ExpandMore
Description



Google Sheet Workout Export


ExerciseSetsRepsRest

Circuit #1 - 10 rounds

Rest 60s between rounds

1A.Barbell Power Clean
10 rounds2 reps0s
1B.Barbell Back Squat
10 rounds5 reps60s
2.Crossed-Arm Barbell Front Squat

See Exercise Notes

5 sets5 reps60s
3.Dumbbell Step-Up

See Exercise Notes

6 sets10 reps30s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Frog Hops
4 rounds20 reps0s
4B.Bear Crawl
4 rounds40 meters60s
5.Barbell Turkish Get-up
3 sets20 reps30s
Google Sheet Workout Export


ExerciseSetsRepsRest
1.Barbell Push Press
3 sets20 reps60s
2.Burpee Pull-Up

See Exercise Notes

3 sets20 reps60s
3.Barbell Push Press
3 sets10 reps60s
4.Burpee Pull-Up
3 sets12 reps60s
5.Tire Flips
3 sets40 meters60s
6.Wall Ball
3 sets50 reps60s
7.Medicine Ball Slam
3 sets50 reps60s

Circuit #8 - 3 rounds

Rest 60s between rounds

8A.Sled Drag
3 rounds60s0s
8B.Chin-up
3 rounds60s0s
8C.Barbell Turkish Get-up
3 rounds60s60s
Google Sheet Workout Export

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:

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

2 sets5 min60s

Circuit #2 - 3 rounds

Rest 120s between rounds

2A.Reverse Grip Bent-Over Barbell Rows
3 rounds6 reps0s
2B.Barbell High Pull
3 rounds6 reps0s
2C.Barbell Push Press
3 rounds6 reps0s
2D.Barbell Upright Row
3 rounds6 reps0s
2E.Barbell Front Squat to Push Press
3 rounds6 reps0s
2F.Barbell Biceps Curl
3 rounds6 reps120s
Google Sheet Workout Export

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

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Push-up
3 rounds25 reps0s
1B.Side Plank
3 rounds30 reps60s
2.Barbell Push Press
4 sets20 reps60s

Circuit #3 - 3 rounds

Rest 180s between rounds

3A.Pull-up

See Exercise Notes

3 rounds2 reps0s
3B.Pull-up

See Exercise Notes

3 rounds3 reps0s
3C.Pull-up
3 rounds4 reps0s
3D.Pull-up
3 rounds5 reps180s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Jogging-Treadmill
1 set10 min60s
2.Barbell Bench Press
6 sets10 reps60s
3.Barbell Push Press

See Exercise Notes

4 sets12 reps60s

Circuit #4 - 2 rounds

Rest 60s between rounds

4A.Seated Dumbbell Arnold Press
2 rounds25 reps0s
4B.Rowing, Stationary
2 rounds45s60s

Circuit #5 - 2 rounds

Rest 60s between rounds

5A.Hammer Curls
2 rounds25 reps0s
5B.Rowing, Stationary
2 rounds45s60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Sit Squats
5 sets20 reps30s
2.Bodyweight Jump Squat
5 sets10 reps60s
3.Knee Tuck Jump
5 sets5 reps30s
4.Split Jump

See Exercise Notes

5 sets20 reps60s
5.Bear Crawl
3 sets50 meters120s

Circuit #6 - 3 rounds

Rest 30s between rounds

6A.Burpee (Advanced)
3 rounds20 reps0s
6B.Bear Crawl
3 rounds30 meters30s
7.Sit Up
3 sets20 reps60s
8.V-up
3 sets20 reps60s
9.Reverse Crunch
3 sets20 reps60s

Date Created: 12/14/2019, UTC


Last Updated: 10/27/2021, UTC





Similar Workouts

More Workouts by Chris Davis

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.