Gerard Butler 300 Workout & Diet: How He Got A Spartan Physique
By Chris Davis
 | Advanced (3+ years) |
 | 57 minutes/day | 6 days/week |
 | Build Muscle, Gain Strength, Tone Body, Fat Loss |
 | Barbell, Squat Rack, 2 x Dumbbell, Box, Bodyweight, Pull up bar, 45 Degree Leg Press Machine, Tire, Medicine Ball, Weight Sled, Rowing Machine, Treadmill, Flat Bench, Steps Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday Workout Routine
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 10 rounds Rest 60s between rounds | ||||
| 1A.Barbell Power Clean | 10 rounds | 2 reps | 0s | |
| 1B.Barbell Back Squat | 10 rounds | 5 reps | 60s | |
| 2.Crossed-Arm Barbell Front Squat See Exercise Notes | 5 sets | 5 reps | 60s | |
| 3.Dumbbell Step-Up See Exercise Notes | 6 sets | 10 reps | 30s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Frog Hops | 4 rounds | 20 reps | 0s | |
| 4B.Bear Crawl | 4 rounds | 40 meters | 60s | |
| 5.Barbell Turkish Get-up | 3 sets | 20 reps | 30s | |
Day 2 - Tuesday Routine
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Push Press | 3 sets | 20 reps | 60s | |
| 2.Burpee Pull-Up See Exercise Notes | 3 sets | 20 reps | 60s | |
| 3.Barbell Push Press | 3 sets | 10 reps | 60s | |
| 4.Burpee Pull-Up | 3 sets | 12 reps | 60s | |
| 5.Tire Flips | 3 sets | 40 meters | 60s | |
| 6.Wall Ball | 3 sets | 50 reps | 60s | |
| 7.Medicine Ball Slam | 3 sets | 50 reps | 60s | |
Circuit #8 - 3 rounds Rest 60s between rounds | ||||
| 8A.Sled Drag | 3 rounds | 60s | 0s | |
| 8B.Chin-up | 3 rounds | 60s | 0s | |
| 8C.Barbell Turkish Get-up | 3 rounds | 60s | 60s | |
Day 3 - Wednesday Routine
Scroll to topThe Gerard Butler 300 Workout Wednesday routine starts with rowing. This warms up the upper body and legs. Then, you move into a barbell or dumbbell speed circuit.
For the speed circuit -
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:
| Exercise | Sets | Reps | Rest | |
| 1.Rowing, Stationary See Exercise Notes | 2 sets | 5 min | 60s | |
Circuit #2 - 3 rounds Rest 120s between rounds | ||||
| 2A.Reverse Grip Bent-Over Barbell Rows | 3 rounds | 6 reps | 0s | |
| 2B.Barbell High Pull | 3 rounds | 6 reps | 0s | |
| 2C.Barbell Push Press | 3 rounds | 6 reps | 0s | |
| 2D.Barbell Upright Row | 3 rounds | 6 reps | 0s | |
| 2E.Barbell Front Squat to Push Press | 3 rounds | 6 reps | 0s | |
| 2F.Barbell Biceps Curl | 3 rounds | 6 reps | 120s | |
Day 4 - Thursday Routine
Scroll to topThe Gerard Butler 300 Workout Thursday routine starts with an upper body routine that focuses on the chest, shoulders, and back.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Push-up | 3 rounds | 25 reps | 0s | |
| 1B.Side Plank | 3 rounds | 30 reps | 60s | |
| 2.Barbell Push Press | 4 sets | 20 reps | 60s | |
Circuit #3 - 3 rounds Rest 180s between rounds | ||||
| 3A.Pull-up See Exercise Notes | 3 rounds | 2 reps | 0s | |
| 3B.Pull-up See Exercise Notes | 3 rounds | 3 reps | 0s | |
| 3C.Pull-up | 3 rounds | 4 reps | 0s | |
| 3D.Pull-up | 3 rounds | 5 reps | 180s | |
Day 5 - Friday Routine
Scroll to topThe Gerard Butler 300 Workout Friday Routine starts with chest/shoulders & cardio. Then, you move to biceps & shoulders. (The 300 workout is big on working your shoulders, as they provide a lot of functional strength). Finally, you go all out with the Tailpipe workout.
| Exercise | Sets | Reps | Rest | |
| 1.Jogging-Treadmill | 1 set | 10 min | 60s | |
| 2.Barbell Bench Press | 6 sets | 10 reps | 60s | |
| 3.Barbell Push Press See Exercise Notes | 4 sets | 12 reps | 60s | |
Circuit #4 - 2 rounds Rest 60s between rounds | ||||
| 4A.Seated Dumbbell Arnold Press | 2 rounds | 25 reps | 0s | |
| 4B.Rowing, Stationary | 2 rounds | 45s | 60s | |
Circuit #5 - 2 rounds Rest 60s between rounds | ||||
| 5A.Hammer Curls | 2 rounds | 25 reps | 0s | |
| 5B.Rowing, Stationary | 2 rounds | 45s | 60s | |
Day 6 - Saturday Routine
Scroll to topDo Five rounds of the Circuit (1st 5 exercises), then finish with the burpees/crawls routine. The Gerard Butler 300 Workout Saturday routine works your legs in the first workout. Then, you move on to a upper body circuit routine.
| Exercise | Sets | Reps | Rest | |
| 1.Sit Squats | 5 sets | 20 reps | 30s | |
| 2.Bodyweight Jump Squat | 5 sets | 10 reps | 60s | |
| 3.Knee Tuck Jump | 5 sets | 5 reps | 30s | |
| 4.Split Jump See Exercise Notes | 5 sets | 20 reps | 60s | |
| 5.Bear Crawl | 3 sets | 50 meters | 120s | |
Circuit #6 - 3 rounds Rest 30s between rounds | ||||
| 6A.Burpee (Advanced) | 3 rounds | 20 reps | 0s | |
| 6B.Bear Crawl | 3 rounds | 30 meters | 30s | |
| 7.Sit Up | 3 sets | 20 reps | 60s | |
| 8.V-up | 3 sets | 20 reps | 60s | |
| 9.Reverse Crunch | 3 sets | 20 reps | 60s | |
Date Created: 12/14/2019, UTC
Last Updated: 10/27/2021, UTC
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