Want to look like Gerard butler and the rest of the cast of 300? Of course you do! but you better know the truth about Gerard butler workouts for the movie 300 if you really want the results! Don’t jump into the 300 workout routine until you read this!
Gerard Butler Workouts- 2 unspoken Keys to the Spartan body
1st key: First understand that the actors in the movie were not skinny weaklings when they got chosen for their rolls. Yes, the 300 workout-along with a perfect diet no doubt- helped the actors get absolutely shredded for the movie. But Gerard Butler along with the rest of the actors in 300 were all in good shape before working on the movie.
2nd key: Gerard Butler workouts were not restricted to the published “300 workout”. In an interview for men’s health Butler talks about using extra bodybuilding style workouts with a trainer to build muscle mass for the role. So, while the 300 workout was a key part of the Gerard Butler workout routine, it’s certainly not the only workout required to build a warrior kings body.
Gerard Butler Workouts- The famed 300 Workout
This workout is completed as fast as possible for time. Over the training period leading up the movie, the actors objective was to complete the workout in as short a time as possible beating their previous best.
- Pullups – 25 reps
- Barbell Deadlift with 135 lbs. – 50 reps
- Pushups – 50 reps
- 24-inch Box Jumps – 50 reps
- Floor Wipers – 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
- Pullups – 25 reps
Gerard Butler Workouts- How you can build the Warrior kings body for real
As good as the 300 workout is , if you want the body of a Spartan warrior and are not already walking around with considerable lean muscle mass on you, it is incomplete and will not have you looking muscular and shredded like the actors in the move.
The missing component- Muscle mass! The 300 workout is not enough to put a significant amount of muscle mass on your frame. Gerard butler’s workouts consisted of both the 300 workout and extra bodybuilding style workouts to give him the size you see in the movie.
So here is what you do if you want a Spartan warrior body- You must combine high volume heavy bodybuilding training with the fast paced 300 workout just as Gerard butler did in his workout program. Heres is how I would do it…
The first option is to workout 3 days a week and include 2-4 compound exercise done with heavy weights using a typical bodybuilding set and rep scheme like 3×10, 5×5, or 4×8. Then use the 300 workout as “cardio” on the days in between muscle building workouts.
A muscle building workout for mon. wed. and fri. would look like this:
- bench press 3×10
- bent over row 3×10
- squat 3×10
while tues. thur. and sat. you would perform the 300 workout. It would look like this:
- Monday-bodybuilding muscle mass workout
- Tuesday-300 workout
- Wednesday- bodybuilding muscle mass workout
- Thursday-300 workout
- Friday-bodybuilding workout
- Saturday-300 workout
This split would be ideal for an intermediate trainee who is accustomed to hard exercise This split would create amazing gains in muscle mass and leanness because of the high frequency of training. However, take warning: this is a short term highly effective but stressful workout. You could sustain this workout for 8-12 weeks max or you risk burning out. My suggestion is to schedule regular de-load weeks every 4-6 weeks with this kind of workout.
If you want a more detailed plan of how to combine strength training and 300 workout style conditioning that Gerard Butler used in his workouts I suggest checking out the three free videos offered below, they’re free!