gerard butler 300 workout

7/27/2019 Gerard Butler 300 Workout

1/10

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. Ive seen so many actors play these

kinds of roles, and you see all this equipment on either a big belly orskinny little arms.


2/10

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 warriors body, it was essential to get a

warriors 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.

Interviews with Gerard Butlers trainer,Mark Twight of Gym Jones.

300 The So-Called Programby Mark Twight

Magazine Interviews in Mens Health, Mens 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:

2xClean + 5xSquat@ 70% body weight (One combo every 30

seconds for 5 minutes)
http://www.gymjones.com/gym/disciple/1/http://www.gymjones.com/gym/disciple/1/http://www.gymjones.com/gym/disciple/1/http://www.gymjones.com/knowledge/article/300/http://www.gymjones.com/knowledge/article/300/http://www.gymjones.com/knowledge/article/300/http://youtu.be/mEyoH5FV03shttp://youtu.be/mEyoH5FV03shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/mEyoH5FV03shttp://www.gymjones.com/knowledge/article/300/http://www.gymjones.com/gym/disciple/1/


3/10

2xTwo-hand KB Clean and Squat@ 35-45 lb. (16-20kg) One combo

every 30 seconds for 5 minutes.

5x HeavyFront Squat(70-75% of max)

6x HeavyBox Step-up(Heavy means use dumbbells if you can.) 20Frog Hops+ 40mBear Crawl(Do 4 rounds of this combo, rest 2

minutes between sets.)

20Turkish 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 someones mind to be strong, then it iseasy to teach the body to be strong. The first and most important

point of our philosophy is that The Mind is Primary.

2nd workout:

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

10 minute Rowing machine @ easy Pace

6 sets of: 10xBench Press@ 225 lb. (102 kg.) 4 sets of: 12xMilitary 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

Gerard Butler 300 Workout Tuesday

Routine
http://youtu.be/g2K2lJvT4KQhttp://youtu.be/g2K2lJvT4KQhttp://youtu.be/g2K2lJvT4KQhttp://youtu.be/vd_WsfebYOghttp://youtu.be/vd_WsfebYOghttp://youtu.be/vd_WsfebYOghttp://youtu.be/KDwzB6xuZ9ohttp://youtu.be/KDwzB6xuZ9ohttp://youtu.be/KDwzB6xuZ9ohttp://youtu.be/ZCBPPaWhDr4http://youtu.be/ZCBPPaWhDr4http://youtu.be/ZCBPPaWhDr4http://youtu.be/ORUVgqJLHEU?t=21shttp://youtu.be/ORUVgqJLHEU?t=21shttp://youtu.be/ORUVgqJLHEU?t=21shttp://www.popworkouts.com/turkish-get-uphttp://www.popworkouts.com/turkish-get-uphttp://www.popworkouts.com/turkish-get-uphttp://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/military-press-shoulder-exercisehttp://www.popworkouts.com/military-press-shoulder-exercisehttp://www.popworkouts.com/military-press-shoulder-exercisehttp://youtu.be/vj2w851ZHRMhttp://youtu.be/vj2w851ZHRMhttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/Ln9oAced9Dghttp://youtu.be/Ln9oAced9Dghttp://youtu.be/_mEAlPi0qpQhttp://youtu.be/_mEAlPi0qpQhttp://youtu.be/NxiZVf_zH0khttp://youtu.be/NxiZVf_zH0khttp://youtu.be/0_XjJjLc7NE?t=10shttp://youtu.be/0_XjJjLc7NE?t=10shttp://youtu.be/FFeqGH3fVbshttp://youtu.be/FFeqGH3fVbshttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/y-wV4Venusw?t=15shttp://youtu.be/y-wV4Venusw?t=15shttp://youtu.be/y-wV4Venusw?t=15shttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/FFeqGH3fVbshttp://youtu.be/0_XjJjLc7NE?t=10shttp://youtu.be/NxiZVf_zH0khttp://youtu.be/_mEAlPi0qpQhttp://youtu.be/Ln9oAced9Dghttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/vj2w851ZHRMhttp://www.popworkouts.com/military-press-shoulder-exercisehttp://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/turkish-get-uphttp://youtu.be/ORUVgqJLHEU?t=21shttp://youtu.be/ZCBPPaWhDr4http://youtu.be/KDwzB6xuZ9ohttp://youtu.be/vd_WsfebYOghttp://youtu.be/g2K2lJvT4KQ


4/10

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 oneanother would be obvious on the screen.

1st workout:

20Push Press (Barbell)

20Burpee Pull-up

10Push Press (Barbell)

12Burpee Pull-up

40m Tire Flips (see video below)

50-50-50xWall 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.

50x50x50xBall 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 30s: (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)

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:
http://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/CthgoBvOgx8http://youtu.be/CthgoBvOgx8http://youtu.be/c8G0_NEJ-yAhttp://youtu.be/c8G0_NEJ-yAhttp://www.popworkouts.com/turkish-get-uphttp://www.popworkouts.com/turkish-get-uphttp://www.popworkouts.com/turkish-get-uphttp://youtu.be/c8G0_NEJ-yAhttp://youtu.be/CthgoBvOgx8http://youtu.be/Rx_UHMnQljUhttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/OFMEucMP-48?t=7shttp://youtu.be/RWysgOhr0vM?t=3shttp://youtu.be/OFMEucMP-48?t=7s


5/10

35Wall Squat

310Squat

35Goblet Squat

3x20mLunge 3x20mOH Barbell Lunge

2xDead Stop Back Squat@ 80% of Max

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

30secBox Jump+ 60secExplosive Box Step-up(Four Rounds)

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

KB Swingsto failure with 50 lb. kettlebell (23kg)

Farmer Holds, 60-65% of body weight

(Five sets, rest 3-5 minutes between set)

Gerard Butler 300 Workout Wednesday

Routine

1st workout:

Row5 minutes @ easy pace

Row5 minutes with each minute progressively harder: (Start at

2:05/500m pace finish at 1:45/500m pace)

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:

Reverse-grip Bent-over Row+ Hi-Pull from floor+

Push Press+

Upright Row+

Front Squat Push Press+

Bicep Curl

Gerard Butler says about his trainer and the 300 Workout:
http://youtu.be/MvylH3y74u0?t=21shttp://youtu.be/MvylH3y74u0?t=21shttp://youtu.be/MvylH3y74u0?t=21shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/qaQPfi8f27E?t=3shttp://www.popworkouts.com/lunges-exercisehttp://www.popworkouts.com/lunges-exercisehttp://www.popworkouts.com/lunges-exercisehttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/Va2ccjlB2bk?t=19shttp://youtu.be/Va2ccjlB2bk?t=19shttp://youtu.be/-ceM4HHukhEhttp://youtu.be/-ceM4HHukhEhttp://youtu.be/-ceM4HHukhEhttp://youtu.be/-ceM4HHukhEhttp://www.popworkouts.com/reverse-grip-bent-over-rows/http://www.popworkouts.com/reverse-grip-bent-over-rows/http://youtu.be/e-6dX2anRjghttp://youtu.be/e-6dX2anRjghttp://youtu.be/g0gEsMc1JZ4http://youtu.be/g0gEsMc1JZ4http://youtu.be/Xa7IHCWaCxQhttp://youtu.be/Xa7IHCWaCxQhttp://youtu.be/RGBQVT4qk58http://youtu.be/RGBQVT4qk58http://www.popworkouts.com/bicep-curls-staple-arm-circuithttp://www.popworkouts.com/bicep-curls-staple-arm-circuithttp://www.popworkouts.com/bicep-curls-staple-arm-circuithttp://youtu.be/RGBQVT4qk58http://youtu.be/Xa7IHCWaCxQhttp://youtu.be/g0gEsMc1JZ4http://youtu.be/e-6dX2anRjghttp://www.popworkouts.com/reverse-grip-bent-over-rows/http://youtu.be/-ceM4HHukhEhttp://youtu.be/-ceM4HHukhEhttp://youtu.be/Va2ccjlB2bk?t=19shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://www.popworkouts.com/lunges-exercisehttp://youtu.be/qaQPfi8f27E?t=3shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/MvylH3y74u0?t=21s


6/10

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 toDeadlift@ max

4 sets of 4 @65% max

2 sets of 2 @75% max

1 set of 8 @65% max

8xHeavy KB Lunge(4 each side)

KB SwingsLadder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg,

50lb/24kg, 70lb/32kg weights)

Goblet SquatLadder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg,

52lb/24kg, 70lb/32kg weights)

Back Squat(100 reps @ 50% body weight)

KB Push PressLadder (10x each @ 2 sets 25lb/12kg, 2 sets

35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg)

50-50-50xWall Ball@ 20lb.(9kg.) Medicine ball Relay: Player 1 does50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall

Ball.

50x50x50xBall 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 teaminterplay 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:
http://youtu.be/7xwJzLQTKYQhttp://youtu.be/7xwJzLQTKYQhttp://youtu.be/7xwJzLQTKYQhttp://youtu.be/g_fnj85yNashttp://youtu.be/g_fnj85yNashttp://youtu.be/g_fnj85yNashttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/qaQPfi8f27E?t=3shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/_jXUPoIjBKUhttp://youtu.be/_jXUPoIjBKUhttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/zeaHC3CNBrA?t=11shttp://youtu.be/_jXUPoIjBKUhttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/g_fnj85yNashttp://youtu.be/7xwJzLQTKYQ


7/10

25Pushupsinto 30Side Plank(3 sets)

Military Push Pressx20 @40% body weight

3x (1-5)Pull-UpsLadder (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 2reps, etc. up to 5. Rest 3 mins after entire ladder. Then, repeat Ladder

2 more times.)

Dirty 30s: (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)

Situp Medicine Ball Throws

2nd workout (Thursday Routine):

35Wall Squat

310Squat

35Goblet Squat 3x20mLunge

3x20mOH Barbell Lunge

2xDead Stop Back Squat@ 80% of Max

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

30secBox Jump+ 60secExplosive Box Step-up(Four Rounds)

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

KB Swingsto failure with 50 lb. kettlebell (23kg)

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: 10xBench Press@ 225 lb. (102 kg.)
http://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://youtu.be/cUGifXahES4?t=22shttp://youtu.be/cUGifXahES4?t=22shttp://youtu.be/cUGifXahES4?t=22shttp://youtu.be/xY8xdsWX_JA?t=10shttp://youtu.be/xY8xdsWX_JA?t=10shttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://youtu.be/CthgoBvOgx8http://youtu.be/CthgoBvOgx8http://youtu.be/c8G0_NEJ-yAhttp://youtu.be/c8G0_NEJ-yAhttp://youtu.be/dGmpENLFXck?t=4shttp://youtu.be/dGmpENLFXck?t=4shttp://youtu.be/MvylH3y74u0?t=21shttp://youtu.be/MvylH3y74u0?t=21shttp://youtu.be/MvylH3y74u0?t=21shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/qaQPfi8f27E?t=3shttp://youtu.be/qaQPfi8f27E?t=3shttp://www.popworkouts.com/lunges-exercisehttp://www.popworkouts.com/lunges-exercisehttp://www.popworkouts.com/lunges-exercisehttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/Va2ccjlB2bk?t=19shttp://youtu.be/Va2ccjlB2bk?t=19shttp://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://youtu.be/Va2ccjlB2bk?t=19shttp://youtu.be/0_XjJjLc7NE?t=8shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/_xI6eGjvZxI?t=12shttp://youtu.be/Wc65Gdd2Omg?t=4shttp://youtu.be/dge2mJ6Y7BQhttp://youtu.be/S3diyK50dmw?t=10shttp://youtu.be/hxiZGl4Nk0M?t=10shttp://www.popworkouts.com/lunges-exercisehttp://youtu.be/qaQPfi8f27E?t=3shttp://www.popworkouts.com/squats-powering-lower-body-corehttp://youtu.be/MvylH3y74u0?t=21shttp://youtu.be/dGmpENLFXck?t=4shttp://youtu.be/c8G0_NEJ-yAhttp://youtu.be/CthgoBvOgx8http://www.popworkouts.com/pull-ups-v-shape-exercisehttp://youtu.be/xY8xdsWX_JA?t=10shttp://youtu.be/cUGifXahES4?t=22shttp://www.popworkouts.com/pushups-for-beginners-chest-exercise/


8/10

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

(2 minutes Rest between sets of next 3 exercises)

Arnold Press@ 2 x 25lb./11kg dumbbells

Hammer Curls@ 2 x 25lb./11kg. dumbbells 1 min rowing machine at a fast pace, heavy resistance (end of 45 sec

circuit, do 2 sets of each exercise)

(Rest 1 minute)

Tail Pipe (Because you will feel like youre sucking on a Tail Pipe by

the end of these 2 exercises)

250m Rowing Machine as fast as you can go, heavy resistance

Kettlebell Rack Hold2 sets with 53kg, hold 1 min.

2nd workout: Sparrows Dozen 12 total rounds of exercises below for

Sparrows Dozen

12xdeadlift@ Bodyweight

12xpullup

12xpushup

12xmedicine ball slams@20 (No Medicine Ball? SubstituteRoman

Chair Leg Raises)

(12 total rounds of exercises above for Sparrows Dozen)

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

60Sit-Ups
http://www.popworkouts.com/military-press-shoulder-exercisehttp://www.popworkouts.com/military-press-shoulder-exercisehttp://www.popworkouts.com/military-press-shoulder-exercisehttp://youtu.be/vj2w851ZHRMhttp://youtu.be/vj2w851ZHRMhttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/4hH43zna2Qw?t=22shttp://youtu.be/4hH43zna2Qw?t=22shttp://www.popworkouts.com/stiff-legged-deadlifthttp://www.popworkouts.com/stiff-legged-deadlifthttp://www.popworkouts.com/stiff-legged-deadlifthttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/Rx_UHMnQljUhttp://youtu.be/GDOrrrYqX_s?t=10shttp://youtu.be/GDOrrrYqX_s?t=10shttp://youtu.be/GDOrrrYqX_s?t=10shttp://youtu.be/GDOrrrYqX_s?t=10shttp://www.popworkouts.com/upper-body-cruncheshttp://www.popworkouts.com/upper-body-cruncheshttp://www.popworkouts.com/upper-body-cruncheshttp://www.popworkouts.com/upper-body-cruncheshttp://youtu.be/GDOrrrYqX_s?t=10shttp://youtu.be/GDOrrrYqX_s?t=10shttp://youtu.be/Rx_UHMnQljUhttp://www.popworkouts.com/pushups-for-beginners-chest-exercise/http://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/stiff-legged-deadlifthttp://youtu.be/4hH43zna2Qw?t=22shttp://youtu.be/zC3nLlEvin4?t=18shttp://youtu.be/vj2w851ZHRMhttp://www.popworkouts.com/military-press-shoulder-exercise


9/10

60V-Ups

60Reverse 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.

320Air Squat

310Jump Squat

45Tuck Jump

20Split Jump(10 each side) + 50mBear Crawl

(Rest 2 minutes)

20Burpee+ 30mBear Crawl(3 rounds of this combo)

2nd workout: Do three total rounds:

10Shoulder Dislocate

(1-5)Pull-UpsLadder (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

repsetc. up to 5)

60sec at each of the following stations with 30sec rest to switch

between each:

Bench Press@ 135 +

Resisted Rope Pull+

Slosh Pipe Hold OH+ Resisted Rope Pull+

Arnold Press@ 2 x 25 DB +

Barbell Corner Row@ BB & 35 +

Parallette Push-up(The 300 crew used rings)

Sit-ups

300 Workout
http://www.popworkouts.com/v-ups-exercisehttp://www.popworkouts.com/v-ups-exercisehttp://www.popworkouts.com/v-ups-exercisehttp://www.popworkouts.com/reverse-cruncheshttp://www.popworkouts.com/reverse-cruncheshttp://youtu.be/xDdSZmWNYQIhttp://youtu.be/xDdSZmWNYQIhttp://youtu.be/xDdSZmWNYQIhttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/JlI_oY2Qmrohttp://youtu.be/JlI_oY2Qmrohttp://youtu.be/JlI_oY2Qmrohttp://youtu.be/wuKx0PvW37whttp://youtu.be/wuKx0PvW37whttp://youtu.be/wuKx0PvW37whttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/c_Dq_NCzj8M?t=3shttp://youtu.be/c_Dq_NCzj8M?t=3shttp://youtu.be/c_Dq_NCzj8M?t=3shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/dNilld58tks?t=4shttp://youtu.be/dNilld58tks?t=4shttp://youtu.be/dNilld58tks?t=4shttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/pull-ups-v-shape-exercisehttp://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/flat-bench-press/http://youtu.be/GZNOeejPM_Ehttp://youtu.be/GZNOeejPM_Ehttp://youtu.be/hMB3sItEG7Ahttp://youtu.be/hMB3sItEG7Ahttp://youtu.be/GZNOeejPM_Ehttp://youtu.be/GZNOeejPM_Ehttp://youtu.be/vj2w851ZHRMhttp://youtu.be/vj2w851ZHRMhttp://youtu.be/5LY6eogGNA4http://youtu.be/5LY6eogGNA4http://youtu.be/1S54jHoThnEhttp://youtu.be/1S54jHoThnEhttp://www.popworkouts.com/upper-body-cruncheshttp://www.popworkouts.com/upper-body-cruncheshttp://www.popworkouts.com/upper-body-cruncheshttp://youtu.be/1S54jHoThnEhttp://youtu.be/5LY6eogGNA4http://youtu.be/vj2w851ZHRMhttp://youtu.be/GZNOeejPM_Ehttp://youtu.be/hMB3sItEG7Ahttp://youtu.be/GZNOeejPM_Ehttp://www.popworkouts.com/flat-bench-press/http://www.popworkouts.com/pull-ups-v-shape-exercisehttp://youtu.be/dNilld58tks?t=4shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/c_Dq_NCzj8M?t=3shttp://youtu.be/ORUVgqJLHEU?t=9shttp://youtu.be/wuKx0PvW37whttp://youtu.be/JlI_oY2Qmrohttp://youtu.be/utQShuge6Vk?t=16shttp://youtu.be/xDdSZmWNYQIhttp://www.popworkouts.com/reverse-cruncheshttp://www.popworkouts.com/v-ups-exercise


10/10

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, its 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

youve 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 tothink I should have trained more. Instead I was standing there,

feeling like a Lion.

gerard butler 300 workout

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