300 Workout RoutineUnlock Your Inner Warrior with the Gerard Butler Workout and Diet that was performed for the movie “300”

For two decades, Gerard Butler was a successful if, slightly unknown actor. And then he starred in the movie “300″ and his career shot through the stratosphere. The movie 300 is remembered for different things—the gorgeous visuals and Zach Snyder’s impressively choreographed fight scenes.

Breaking Down The Gerard Butler Workout – Building a Spartan

Every fitness minded individual agrees the impressive lean builds of the Spartan warriors is inspirational. CGI? Nope.

It took Butler 4 months to get the uber-chiseled look of King Leonidas. And here is the workout that led to his admired results.

The Gerard Butler workout comprises of a mix of body movement routines, Olympic lifts, and functional training.

When embarking on the workout, Butler’s goal was to look right for the part. As he points out, “I’ve seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms.” To get in shape for the movie 300, Gerard Butler stuck to a 5 to 6 day workout routine, developed by Mark Twight, a mountain climber, who considers pain to be a snack.

Designed to run for 12 weeks, Butler’s 300 workout is not just a test of your physical fitness. It also challenges your mental fitness. It is not for everyone. But if you can train your mind to be strong, the physical part will be easier.

The Gerard Butler Workout Routine from 300

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 Gerard Butler Workout Monday Routine - Workout 1

Exercise Sets Reps Notes
Clean and Squat 3   At 70% body weight
Two-hand KB clean and squat (30 to 45lbs) 1 2 One combo every 30 seconds for 5 minutes.
Heavy Front squat 1 5 65 to 75% of max
Heavy Box Set-up 1 6 Optional: Use dumbbells to increase intensity
20 Frog Hops then 40m Bear Crawl 3 4 2 minute rest in between
Turkish Get-ups 3 20  

Gerard Butler Workout Monday Routine - Workout 2

Exercise Sets Reps/Duration Notes
Air Dyne or any cardio machine 1   Until 50 calories is burnt
Rowing machine 1 10 minutes  
Bench press (225 lb) 6 10  
Military Push press (125lb) 4 12  
Arnold Press 2 25 With Dumbells
Hammer Curls 2 25 With Dumbells
Plank Push Ups  2  45 seconds
Whip Smash  2  45 seconds
DB OH Hold  2  45 seconds
KB Swings  2  45 seconds
Dead Hang Pull Ups  2  45 seconds
Ball Slam  2  45 seconds
Wall Sits  2  45 seconds
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 Gerard Butler Workout Tuesday Routine - Workout 1

Exercise Sets Reps Notes
Push Press (Barbell) 3 20  
Burpee Pull-up 10  
Push Press 10  
Burpee Pull-up 12  
Tire Flips 40 meters  
Sled Pulls 30 Do each exercise within 60 seconds using the remaining time to rest.
Chin-ups 30
Turkish Get-ups 30

Gerard Butler Workout Tuesday Routine - Workout 2

Exercise Sets Reps/Duration Notes
Wall squats 3 5  
Squat 3 10  
Goblet Squat 3 5  
Lunge 3 20 meters  
OH Barbell Lunge 3 20 meters  
Dead Stop Back Squat 2    
Explosive Triple Broad Jump 5    
Jump Squat 4 30 seconds  
KB Swings (50 lb.) 1 To failure  
Farmer Holds 5   3 minute rests per set
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 Gerard Butler Workout Wednesday Routine - Workout 1

Exercise Sets Reps Notes
Row  1 5 minutes  
Row  1 5 minutes Increase intensity of pace with each minute interval
Reverse-grip Bent over Row  3  10  
Hi Pull from floor  3  10  
Push Press  3  10  
Upright Row  3  10  
Front Squash Push press  3  10  
Bicep Curl  3  10  

 Gerard Butler Workout Wednesday Routine- Workout 2

Exercise Sets Reps Notes
Deadlift 4 4 at 65% max  
Deadlift 2 2 at 75% max  
Deadlift 1 8 at 65% max  
Heavy KB lunge  4 8 Split, 4 for each side
KB Swings  5 Ladder:10 each with 25lbs, 35lbs, 45lbs, 50lbs, 70lbs  
Goblet Squad  5 10 each with 25lbs, 35lbs, 45lbs, 50lbs, 70lbs  
Back Squat   100  
KB Push Press 4 10 each with 25lbs, 35lbs, 45lbs, 50lbs   
Squats 3 10  
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Gerard Butler Workout Thursday Routine - Workout 1

Exercise Sets Reps Notes
Pushups into Side planks 3 25  
Military Push Press 3 20 40% body weight
Pull Ups 3 5  
Sled Pulls 3 3 Do each exercise within 60 seconds using the remaining time to rest
Chin-ups 3 10
Sit-up Medicine Ball Throws 3 10

 Gerard Butler Workout Thursday Routine - Workout 2

Exercise Sets Reps Notes
Wall Squats 3 5  
Squats 3 10  
Lunge 2 20 meter  
Goblet Squat 3 5  
OH Barbell Lunge 3 20 meter  
Dead Stop Back Squat 3 2 80% of Max
Explosive Triple Broad Jump 5 2 Rest between each set
Box Jump + Explosive box step-up 4 30 seconds + 60 seconds  
Jump Squat + Quick Step 4 30 seconds + 60 seconds  
KB swings (50lbs) 2 To failure
Farmer Holds 5   60 to 65% of your body weight.
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 Gerard Butler Workout Friday Routine - Workout 1

Exercise Sets Reps Notes
Rowing machine  1 10 minutes  
Bench press (22lbs) 6    
Military Push Press 4 12  

 Gerard Butler Workout Friday Routine - Workout 2

Exercise Set Reps Notes
Arnold Press (25lb) 2 45 seconds  
Hammer Curl (25lb) 2 45 seconds  
Rowing Machine  2 45 seconds  
Dead lift  1 12  
Pull-up  1 12  
Pushup  1 12  
Medicine Ball slams  1 12  
Ab Workout Routine  3  30  
Sit-ups  3 60  
V-Ups  3 60  
Reverse Crunches  3 60  
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Gerard Butler Workout Saturday Routine - Workout 1

Exercise Set Reps Notes
Air Squats 5 20
Jump Squat 5 10
Tuck Jump 5 5
Split Jump 5 20 10 on each side
Bear Crawl 5 50 meters
20 Burpee and 30 meter bear crawl 3  -

 Gerard Butler Workout Saturday Routine - Workout 2

Exercise Set Rep Notes
Shoulder Dislocate 10
Pull-Ups 5 sets (Ladders: Start from 1 set of 1, then 1 set of 2, and go on until till 5) Till Failure
Bench Press 1 Till failure
Resisted Rope Pull 1 Till Failure
Slosh Pipe Hold OH 1 Till Failure
Resisted Rope Pull 1 Till Failure
Arnold Press 2 25
Barbell Corner Row 3  10
Sit-ups 3 Till Failure
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