Gerard Butler 300 Workout and Diet Plan

in Celebrity Workout


The high-intensity Gerard Butler workout and diet plan for 300 gets results by building power, muscles and burn fat to give you the formidable body of a Spartan hero.

Gerard Butler 300 WorkoutRugged Scotsman Gerard Butler’s on-screen awe is in part due to his phenomenal masculine physique – which you can get with the Gerard Butler Workout.

Gerard beefed up for his role as the legendary Spartan King Leonidas in “300″ with an intense training program fit for a warrior. With this epic workout plan, you, too, can get an insanely defined and bulging, muscular bod like Gerard.

To shape a body like the cast of 300, get the Somanabolic Muscle Maximizer today to simultaneously built muscle, increased muscular endurance, and stripped fat fast.

From Law to the Battlefield

Gerard Butler grew up in Scotland and was attending law school at Glasgow University when he was approached about acting by actor Steven Berkoff. Gerard took a stab at it and played in a stage production of “Coriolanus.” After his acting debut, Gerard was hooked so he abandoned his law pursuits to become an actor.

Gerard has since played in a variety of TV shows and movies, including the James Bond flick “Tomorrow Never Dies,” “Atilla,” “Dracula 2000,” “Gamer” and “300.” To prepare for the epic Spartan battle scenes in “300,” Gerard enlisted the help of personal trainer Mark Twight, a former world-class mountain climber. Twight created the 300 Spartan Workout to whip Gerard into battlefield shape with a no-holds-barred, intense strength training routine consisting of 300 reps.

The Philosophy of the 300 Spartan Workout

The 300 Spartan Workout pushes your body to the limit with an intense, 300-rep workout with no rest between reps. Gerard’s routine also includes intense cardio for a vigorous, full-body workout.

The 300 Spartan routine was designed to push Gerard and his “300″ co-stars to the max, producing dramatic results by building strength, endurance and muscle mass. This program is an advanced level workout and highly intense. The 300-rep formula disregards conventional fitness rules about resting and recovery and gives you an extreme, grueling workout that will have you begging for mercy. The program yields fast results, and will have you flexing big guns like Gerard’s in no time. The routine also blasts fat, so you can get the lean, sexy Gerard Butler abs that have all the ladies swooning.

Gerard Butler & Behind The Scenes 300 Training

Gerard Butler Workout Routine for “300″

Here is the Gerard Butler Workout that helped the actor go from average shape to extra diesel in no time:

Build Muscle Fast

  • 25 Pull-ups
  • 50 Dumbbell Deadlifts
  • 50 Push-ups
  • 50 Body Weight Jump Squats
  • 50 V-Ups
  • 50 Dumbbell Push Press reps
  • 25 Pull-ups

Total Reps: 300

To do this workout, do not rest between reps. Gerard deadlifts 135 lbs. but you should use a weight amount that you can repetitively lift without straining so much that you lose your form.

Vincent Regan, “Captain” from 300 – After 8 Weeks of 300 Workout

300 WorkoutImage Credit: Gym Jones

If the workout is too intense, you can modify it to suit your fitness level. Here is a beginner’s version of the 300 Spartan Workout, with modifications to make it 100 reps instead of the grueling 300:

  • 10 Push-ups
  • 10 Body Weight Squats
  • 10 V-ups
  • 20 Lunges – 10 on each leg, with dumbbells
  • 10 Push-ups
  • 10 Dumbbell Push Press reps
  • 10 Body Weight Squats
  • 10 Dumbbell Deadlifts
  • 10 V-ups

Total Reps: 100

Do the 300 Spartan Workout every other day or at least three times a week for strength training.

On alternate days between Spartan workouts, follow this fitness routine to build your endurance and burn fat while giving your body time to recover from the intense 300-rep workouts:

300 Workout

  • 10 minutes running or cycling at easy pace
  • 3 minutes hill running or cycling
  • 3 minutes easy running or cycling
  • 3 minutes hill running or cycling
  • 3 minutes easy running or cycling
  • 3 minutes hill running or cycling
  • 3 minutes easy running or cycling
  • 10 minutes easy running or cycling

Total Workout Time: 38 minutes

Gerard Butler Diet Plan

Gerard switched to healthy diet habits to prepare for his “300″ role. With such an intense workout plan, it is important to eat a protein-rich diet so your muscles have enough protein to rebuild and heal. Gerard also cut out bad fats from his diet, eating lean protein sources such as chicken and nuts instead of red meat. He added more fruits and veggies to the mix to get vital nutrients.

With the 300 workout, you will be burning a lot of calories and losing nutrients through sweat, so it’s important to eat nutritious foods and have small, frequent meals throughout the day to keep your energy levels up.

Here is a sample Gerard Butler Diet plan for one day:

Breakfast: Oatmeal with apples, scrambled egg whites with vegetables, low-fat yogurt, whole wheat toast

Snack: 1 cup mixed nuts

Lunch: Turkey sandwich on whole wheat bread, raw veggies with fat-free dip

Snack: Protein Bar, banana

Dinner: Grilled chicken, brown rice, greens, strawberries and low-fat yogurt for dessert

Snack: 1 cup mixed nuts, protein shake

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