Movie is a bit old, but many reference the spartan’s as fit warriors. They are as a matter of fact, but training like a spartan warrior is not a walk in the park. Gerard Butler of 300 had trained vigorously for the part. It was designed to build muscle, increase endurance & strip away fat.
Below is a list of workout plans from beginner to the more advanced trainee. Of course, we wouldn’t feature it here without the included. 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, a record holding mountain climber and lead personal trainer of Gym Jones in Salt Lake City, Utah. Gerard Butler 300 Workout Routine Sources for the Gerard Butler 300 Workout Routine include:. Interviews with Gerard Butler while promoting 300.
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. This workout comes from Gym Jones, one of the toughest training facilities in the nation. It’ll make you sweat, yell, and curse. Enter the Pain Cave.
Interviews with Gerard Butler’s trainer,. by Mark Twight. 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. Exercise Sets Reps Rest Notes Data 10 2 per set 0 secs One Superset combo Superset #1 10 5 per set 1 min every 30 secs for 5 mins Superset #1 5 5 1 min 70-75% of max 6 10 30 secs use DB’s if you can 10 reps each leg 4 20 2 min Superset #2 4 40m each set 40m = about 43 yards Superset #2 3 20 30 secs 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: Exercise Sets Reps Rest Notes Data Cardio 10 mins 0 secs 6 10 1 min 300 crew used 225 to start 4 12 1 min 70-75% of max 2 25 1 min use Dumbbells 2 25 1 min use Dumbbells (Same as table above, described in detail). 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: Exercise Sets Reps Rest Notes Data 3 20 1 min 3 20 1 min or to failure 3 10 1 min try to use heavier weight than 1st 3 sets 3 12 1 min or to failure 10 reps each leg Tire Flips 3 40m 1 min see video 40m = 43 yards 3 50 see explanation below 3 50 see explanation below Upper Body: (Same as table above, described in detail). 20. 20. 10. 12.
40m Tire Flips (see video below). 50-50-50x @ 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 @ 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. 300 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. Dirty 30’s: Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest.
3 sets.). (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need). (the 300 crew used rings). (3 sets, the 300 crew used a barbell) Dirty 30’s Instructions 1 minute for each station. Find a challenging amount of reps you can do in 50 secs. If you go fast in the following sets, you get rewarded with rest. The only rest you get is if you finish in under 1 minute.
If you start to dog it, you lose that rest time. It’s psychological. Like a lot of the exercises you’d expect from a gym called Gym Jones. Get everything done in 1 min or less.
If you move fast, you get to rest. But, it gets harder as you go longer. You may find there This makes it harder to find rest time between sets. 2nd workout: Exercise Sets Reps Rest Notes 3 5 30sec warmup 3 10 1 min 3 5 1 min 3 20m 30sec 3 20 30sec 2 2 1 min 80% of your max 5 2 1 min 4 30 sec 30sec 4 60 sec 30 sec 4 30 sec 30 sec 3 failure 1 min 23kg (50lb) Kettlebell 5 20 3-5min (Same as table above, described in detail). 3×5 (explanation @ 47 secs in).
3×10. 3×5.
3x20m. 3x20m. 2x @ 80% of Max. 2x (Five Sets, Full Rest between each). 30sec + 60sec (Four Rounds). 30sec +60sec Quick Step (Four Rounds).
to failure with 50 lb. Kettlebell (23kg)., 60-65% of body weight (Five sets, rest 3-5 minutes between set). Gerard Butler 300 Workout Wednesday Routine The 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. 1st workout: Upper Body Exercise Sets Reps Rest Notes Data 2 5 mins 0 secs easy pace 5 mins, then harder pace 5 mins 10 mins total 3 6 0 secs Speed Circuit- 3 sets of 2 min rounds Speed Circuit #1 – 6 0 secs Do as many reps of 6 as you can with Speed Circuit #1 – 6 0 secs Good Form!
Speed Circuit #1 – 6 0 secs So, 3 sets where you set the timer for 2 mins Speed Circuit #1 – 6 0 secs Do each exercise for 6 reps then move to next Speed Circuit #1 – 6 1-2mins Go as fast as you can for 2 mins, rest, repeat Speed Circuit #1 (Same as table above, described in detail). 5 minutes @ easy pace. 5 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.
Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights). Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights).
(100 reps @ 50% body weight). Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg). 50-50-50x @ 20lb.(9kg.) Medicine ball Relay: Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball. 50x50x50x @ 25lb.(11kg.) Medicine ball Relay: P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.
Gerard Butler 300 Workout Thursday Routine The Gerard Butler 300 Workout Thursday routine starts with an upper body routine that focuses on the chest, shoulders, and back. 1st workout: Exercise Sets Reps Rest Notes Data 3 25 0 secs Superset #1 3 30 1 min Superset #1 4 20 1 min 40% of bodyweight 3 2 0 secs 300 crew used rings Superset #2 3 3 0 secs Or a normal Pull-up Bar Superset #2 3 4 0 secs Or assisted bar Superset #2 3 5 3 mins Superset #2 Chest/Shoulders/Back: (Same as table above, described in detail). Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. Record your reps/distance traveled in the 1st set. Perform that same rep/distance the next 2 sets. If you finish in under 1 minutes, you get to rest.
). (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need).
(the 300 crew used rings). Instructions: Pick 3 cardio exercises, like the ones the Gerard Butler used, above. Go for 1 min each, done 3 times.
Find a challenging amount of reps you can do in 50 secs. If you go fast in the following sets, you get rewarded with rest. The only rest you get is if you finish in under 1 minute. If you start to dog it, you lose that rest time.
2nd workout (Thursday Routine): Looking for more Celebrity Workouts For Men? Here’s the 2nd workout of the day: Exercise Sets Reps Rest Notes Data 3 5 30sec warmup 3 10 1 min 3 5 1 min 3 20m 30sec 3 20 30sec 2 2 1 min 80% of your max 2 2 1 min 4 30sec 30sec 4 60sec 60sec 4 30sec 1 min Superset with Quick steps 30 secs 3 failure 1 min 23kg or 50lb. Kettlebell 5 20m 3-5min (Same as table above, described in detail). 60. 60.
60 Gerard Butler 300 Workout Friday Routine The 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.
1st workout: Chest/Shoulders/Cardio Exercise Sets Reps Rest Notes Data Cardio 10 mins 0 secs 6 10 1 min 300 crew used 225 to start 4 12 1 min 70-75% of max 2 25 1 min Superset with 45 secs Rowing fast pace 2 25 1 min Superset with 45 secs Rowing fast pace. “Tail Pipe” (Because you will feel like you’re sucking on a “Tail Pipe” by the end of these 2 exercises). 250m on a Rowing Machine as fast as you can go, with heavy resistance. 2 sets with 53kg, hold 1 min.
At Gym Jones, one person rows while the other person holds the Kettlebells. This makes it tough on the person holding the kettlebells to persevere, while the other person finishes their rowing. 2nd workout: “Sparrow’s Dozen” 12 total rounds of exercises below is what they call at Gym Jones the “Sparrows Dozen.” Sparrow’s Dozen. Gerard Butler 300 Workout Saturday Routine 1st workout: Do 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 Notes 5 20 30sec 5 10 1 min 5 5 30sec 5 20 1 min 10 reps per leg 5 50m 2 min 50m = about 53 yards 3 20 – Do both exercises 3 30m 30sec 30m = about 33 yards 3 20 – Do Abs Workout 3 20 – After Lower Body 3 20 – Routine is Finished Lower Body: (Same as table above, described in detail). 60. 60.
60 2nd workout: Do three total rounds. 1 set of each exercise, then go right to next. Exercise Sets Reps Rest Notes Data 3 10 0 secs Circuit Training- Do one exercise Superset #1 3 1-5 10 secs Then move on to the next Superset #1 3 5 0 secs @135 lbs.
To start Superset #1 3 20 0 secs Superset #1 3 50m 0 secs Superset #1 3 20 0 secs Superset #1 3 30 0 secs Superset #1 3 20 0 secs 3 total rounds, only rest at the end Superset #1 3 30 2 min Rest, then repeat circuit 2 more times Superset #1 Upper Body: (Same as table above, described in detail). 10. (1-5) 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 repsetc. Up to 5) 60sec at each of the following stations with 30sec rest to switch between each:.
@ 135 +. +. +. @ 2 x 25 DB +. @ BB & 35 +. (The 300 crew used rings)+. The Gerard Butler Saturday routine is all about circuit training.
This means you’re moving from one exercise to the next. The 300 workout tried to mimic what combat for a Spartan would be like. You’re constantly moving. Working different muscle groups is the challenge here.
![Jones Jones](http://www.gymjones.com/media/uploads/images/ofnote/2013/06/13/OFNOTE300.png)
This mimics the strategy behind the Spartan phalanx. You are constantly anticipating and adapting to your enemy. Make sure to do this workout as a circuit. One set of each exercise. Then, move on to the next.
After you’re done with one set of the circuit, catch your breath. Repeat for a total of 3 rounds of the entire circuit routine. 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.