Gerard Butler 300 Workout

Gerard Butler 300 Workout 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.

Gerard Butler says: I wanted to look really strong. 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 become King Leonidas, Gerard Butler spend 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.

Gerard Butler 300 Workout Routine Sources for the Gerard Butler 300 Workout Routine include: 

Interviews with Gerard Butler while promoting 300.

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Interviews with Gerard Butler’s trainer, Mark Twight of Gym Jones.

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“300″ The So-Called Program by Mark Twight

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Magazine Interviews in Men’s Health, Men’s Fitness, and Esquire.

Gerard Butler Monday Workout Routine The Gym Jones team that supervised the Gerard Butler 300 workout had them train twice a day. 1st workout: 

2x Clean + 5x Squat @ 70% body weight (One combo every 30 seconds for 5 minutes)

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2x Two-hand KB Clean and Squat @ 35-45 lb. (16-20kg) One combo every 30 seconds for 5 minutes.

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5x Heavy Front Squat (70-75% of max)

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6x Heavy Box Step-up (“Heavy” means use dumbbells if you can.)

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20 Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets.)

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20 Turkish Get-Ups (3 sets, the 300 crew used a barbell) Gym Jones manager, Rob “Maximus” MacDonald says: When there are psychological changes, the physical changes will fall into place. If you can teach someone’s mind to be strong, then it is easy to teach the body to be strong. The first and most important point of our philosophy is that The Mind is Primary. 2nd workout:

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

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10 minute Rowing machine @ easy Pace

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6 sets of: 10x Bench Press @ 225 lb. (102 kg.)

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4 sets of: 12x Military Push Press @125lb. (57 kg.)

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Arnold Press @ 2 x 25 with Dumbbells

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Hammer Curls @ 2 x 25 with Dumbbells

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

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Plank Push Ups (The 300 crew used rings instead)

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Whip Smash

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DB OH Hold

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KB Swings

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Dead Hang Pull Ups

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Ball Slam

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Wall Sits

Gerard Butler 300 Workout Tuesday Routine

One goal of the 300 workout routine, according to trainer Mark Twight, was to: Turn them into a gang, a unified force whose trust and belief in one another would be obvious on the screen. 1st workout: 

20 Push Press (Barbell)

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20 Burpee Pull-up

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10 Push Press (Barbell)

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12 Burpee Pull-up

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40m Tire Flips (see video below)

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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.

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Dirty 30′s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets.)

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Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)

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Chinups (the 300 crew used rings)

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Turkish Get-Ups (3 sets, the 300 crew used a barbell) Trainer Mark Twight says: Start the journey with 20x Push Press, dip the hands and knees slightly, drive the bar overhead to full extension. Once finished rack the bar and set up under the Pull-up bar to do 20x Burpee Pull-ups. After the final Pull-up, drop off the bar, grab the barbell and do 10x Push Press. 2nd workout:

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3×5 Wall Squat

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3×10 Squat

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3×5 Goblet Squat

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3x20m Lunge

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3x20m OH Barbell Lunge

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2x Dead Stop Back Squat @ 80% of Max

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2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)

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30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)

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30sec Jump Squat +60sec Quick Step (Four Rounds)

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KB Swings to failure with 50 lb. kettlebell (23kg)

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Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)

Gerard Butler 300 Workout Wednesday Routine 1st workout: 

Row 5 minutes @ easy pace

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Row 5 minutes with each minute progressively harder: (Start at 2:05/500m pace finish at 1:45/500m pace)

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Barbell or Dumbbell Speed Circuit (with proper form): 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:

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Reverse-grip Bent-over Row +

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Hi-Pull from floor +

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Push Press +

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Upright Row +

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Front Squat Push Press +

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Bicep Curl Gerard Butler says about his trainer and the “300″ Workout:

Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born – and even more than that, wished he had never been born 2nd workout: 

Work your way up to Deadlift @ max

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4 sets of 4 @65% max

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2 sets of 2 @75% max

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1 set of 8 @65% max

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8x Heavy KB Lunge (4 each side)

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KB Swings Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)

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Goblet Squat Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)

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Back Squat (100 reps @ 50% body weight)

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KB Push Press Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg)

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50-50-50x Wall Ball @ 20lb.(9kg.) Medicine ball Relay: Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball. 50x50x50x Ball Slam @ 25lb.(11kg.) Medicine ball Relay: P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam. Regarding the relays, the Spartan trainer Mark Twight says: By sharing hardship together over a period of time, with team interplay where they compete against each other, they come out as a fighting force that is believable on the screen. It changes the way they move and how they behave as a unit.

Gerard Butler 300 Workout Thursday Routine 1st workout:

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25 Pushups into 30 Side Plank (3 sets)

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Military Push Press x20 @40% body weight

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3x (1-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 1, then 1 set of 2 reps, etc. up to 5. Rest 3 mins after entire ladder. Then, repeat Ladder 2 more times.)

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Dirty 30′s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets.)

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Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)

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Chinups (the 300 crew used rings)

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Situp Medicine Ball Throws

2nd workout (Thursday Routine): 

3×5 Wall Squat

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3×10 Squat

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3×5 Goblet Squat

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3x20m Lunge

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3x20m OH Barbell Lunge

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2x Dead Stop Back Squat @ 80% of Max

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2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)

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30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)

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30sec Jump Squat +60sec Quick Step (Four Rounds)

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KB Swings to failure with 50 lb. kettlebell (23kg)

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Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)

Gerard Butler 300 Workout Friday Routine 1st workout: Do 45 secs of each exercise. 2 sets through:  

10 minute Rowing machine @ easy Pace 6 sets of: 10x Bench Press @ 225 lb. (102 kg.)

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4 sets of: 12x Military Push Press @125lb. (57 kg.)

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(2 minutes Rest between sets of next 3 exercises) Arnold Press @ 2 x 25lb./11kg dumbbells

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Hammer Curls @ 2 x 25lb./11kg. dumbbells

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1 min rowing machine at a fast pace, heavy resistance (end of 45 sec circuit, do 2 sets of each exercise)

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(Rest 1 minute)

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“Tail Pipe” (Because you will feel like you’re sucking on a “Tail Pipe” by the end of these 2 exercises)

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250m Rowing Machine as fast as you can go, heavy resistance Kettlebell Rack Hold 2 sets with 53kg, hold 1 min.

2nd workout: “Sparrow’s Dozen” 12 total rounds of exercises below for “Sparrows Dozen” 

12x deadlift @ Bodyweight

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12x pullup

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12x pushup

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12x medicine ball slams @20 (No Medicine Ball? Substitute Roman Chair Leg Raises) (12 total rounds of exercises above for “Sparrows Dozen”)

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Now, do 60 of each (Break down into 3 sets of 20 if you need): 60 Sit-Ups

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60 V-Ups

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60 Reverse Crunches

Gerard Butler 300 Workout Saturday Routine 1st workout: Do Five rounds of the Circuit (1st 5 exercises), then finish with the burpees/crawls routine. 

3×20 Air Squat

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3×10 Jump Squat

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4×5 Tuck Jump

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20 Split Jump (10 each side) + 50m Bear Crawl

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(Rest 2 minutes) 20 Burpee + 30m Bear Crawl (3 rounds of this combo)

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2nd workout: Do three total rounds: 

10 Shoulder Dislocate

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(1-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 1 rep, then 1 set of 2 reps…etc. up to 5) 60sec at each of the following stations with 30sec rest to switch

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between each: Bench Press @ 135 +

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Resisted Rope Pull +

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Slosh Pipe Hold OH +

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Resisted Rope Pull +

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Arnold Press @ 2 x 25 DB +

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Barbell Corner Row @ BB & 35 +

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Parallette Push-up (The 300 crew used rings)

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Sit-ups

300 Workout

If you are going to try the 300 workout, you may have to work your way up to the reps the men from 300 used. Also, it’s good to use a partner. In the 300 Spartan workout, the actors and stuntmen used each other to push through the workouts and offer motivation. Their scores and times were put on a white board each day. Even the movie director, Zach Snyder, would get in the gym at 8:30, before all the actors and stuntmen, to record his times. After serious training with Mark Twight and on-set with bodybuilder Franco LiCastro, Gerard Butler says: You know that every bead of sweat falling off your head, every weight you’ve pumped. The history of that is all in your eyes. That was the great thing, to put that cape and put on that helmet, and not have to think I should have trained more. Instead I was standing there, feeling like a Lion.