Gerard Butler 300 Workout & Diet: How He Got A

Spartan Physique For 300

popworkouts.com /gerard-butler-300-workout/

1st workout:

2x Clean + 5x Squat @ 70% body weight

(One combo every 30 seconds for 5 minutes)
2x Two-hand KB Clean and Squat @ 35-45
lb. (16-20kg) One combo every 30 seconds
for 5 minutes.
5x Heavy Front Squat (70-75% of max)
6x Heavy Box Step-up (“Heavy” means use
dumbbells if you can.)
20 + 40m Bear Crawl (Do 4 rounds of this
combo, rest 2 minutes between sets.)
20 Turkish Get-Ups (3 sets, the 300 crew
used a barbell)

2nd workout:

Air Dyne (sub: any Cardio Machine) 50 cal or

10 minute Rowing machine @ easy Pace
6 sets of: 10x Bench Press @ 225 lb. (102 kg.)
4 sets of: 12x Military Push Press @125lb. (57 kg.)
Arnold Press @ 2 x 25 with Dumbbells
Hammer Curls @ 2 x 25 with Dumbbells

“Jonestown Sprint:”45 secs of each exercise. 2 sets.

Plank Push Ups (The 300 crew used rings instead)
Whip Smash
DB OH Hold
KB Swings
Dead Hang Pull Ups
Ball Slam
Wall Sits

1st workout:

Upper Body:

20 Push Press (Barbell)

 20 Burpee Pull-up
10 Push Press (Barbell)
12 Burpee Pull-up
40m Tire Flips (see video below)
50-50-50x Wall Ball @ 20lb.(9kg.) Medicine Ball Relay: (They broke the guys down into teams of
3) Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball.
50x50x50x Ball Slam @ 25lb.(11kg.) Relay: (They broke the guys down into teams of 3) P1 does
50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.

Dirty 30’s:

Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time
to rest. 3 sets.)
Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)
Chinups (the 300 crew used rings)
Turkish Get-Ups (3 sets, the 300 crew used a barbell)

Dirty 30’s Instructions

Find an amount of reps that’s challenging for you to do in 50 secs. If you go fast, you get rewarded with
rest. If you start to dog it, you lose that 10 secs of rest time. It’s psychological, like a lot of the exercises
you’d expect from a gym called Gym Jones. Try to continue to get everything done in 50 secs or less. If
you move fast, you get more rest. But, it gets harder as you go longer. This makes it harder to find rest
time between sets.

2nd workout:

3×5 Wall Squat (explanation @ 47 secs in)

3×10 Squat
3×5 Goblet Squat
3x20m Lunge
3x20m OH Barbell Lunge
2x Dead Stop Back Squat @ 80% of Max
2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)
KB Swings to failure with 50 lb. kettlebell (23kg)
Farmer Holds, 60-65% of body weight
(Five sets, rest 3-5 minutes between set)

300 Abs Routine:

Do 60 of each (Break down into 3 sets of 20 if you have to):

60 Sit-Ups
60 V-Ups
60 Reverse Crunches
Page 1 of 4