Become Your Own Version Of Gerard Butler In The Movie 300

Become Your Own Version Of Gerard Butler In The Movie 300

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300 Spartan Workout

Can you really look like Gerard Butler in 300? Sure you can it just takes time…Here is everything you need to know about the 300 workout…

Now is the time to check out, one of the most ripped dudes of Hollywood, and what the heck he was doing for his work out schedule; our very own Gerard Butler. In this article of how to look like Gerald, we will learn how Gerard Butler got in such great shape for the movie “300”.

I have to admit the movie 300 is one of my all time favorites and is packed with action in every direction.

“Madness? This is SPARTA”. That killer story line, the power in the dialogue and oh yea a ton of extremely fit people, what’s not to like about this movie. The actors had so much testosterone; the most likely had to apply every tactic on how to gain the testosterone naturally. This might be one of the best movies ever made and is up there with classics such as Terminator, Troy, Gladiator and Brave Heart just to name a few.

If you watched this movie munching your popcorn and sipping your coke, you must have thought at one point, “Man can I look like that guy?” Definitely not with the popcorn and coke!

However, here is the chance to latch on to the glory. Gerard Butler had to prepare thoroughly for this role.

He had to go through some of the most rigorous training so that he could really look like the Spartan warrior he was. There were different circuits and various body weight workouts, which were done to ensure that every single ounce of fat was scorched and he could have learned how to get lean.

Gerard Butler had to make some extremely important changes as he went through training for the long months to get ready for 300 workout. Not only did he change his easy diet, and workout, his mental state of mind had to change. So, ultimately Gerard Butler not only ate and exercised like a warrior, but he had to think like one too.

Exercises And The 300 Actors

In order to have  the raw power, which every Spartan had, Gerard Butler sought help from Mark Twight who is a renowned mountain climber. He insists on training in such a way as if your whole life depends on it in that very moment. Gerard also had a personal trainer who took care of all the different training ways and methods, which he used.

Gerard Butler had to undergo a mixture of weight training for muscle building, circuit training and then he even trained thoroughly with his swords and spears. The choreography that he had to learn for this movie was different and so that was a part of his training too. So, if you thought it was easy, it’s not that easy a lot of thought and work was involved. He trained for nearly 6 hours every day and followed this same routine for a period of four months and we thought it was such a cake

He trained for nearly 6 hours every day and followed this same routine for a period of four months and we thought it was such a cakewalk being an actor. Dude, no one has it easy life not even actors. Not only this, he also made it a point to lift weights between shots so he could have a “blood buff” look that made his muscles stand out even more. While having two trainers breathing down my neck is too much to bear for me, I do appreciate what Gerard Butler put in for his role and his dedication showed on the big screen.

300 workout

The Gerard Butler 300 Routine

Rather than carrying out muscle group exercises individually, Gerard Butler made it a point to surround himself with such routines that totally beat the crap out of him. If you are wondering what the exercises he did, here are some to give you a snapshot.

  • He flipped massive tires
  • Olympic ring exercises
  • Sprinting with bungee cords
  • Boot camp training
  • Various other unconventional exercises

During these workout regimen, one theme was always present was “muscle confusion”, it meant that he kept his muscles guessing and didn’t allow them to settle in a groove or routine. This ensured continuous growth and consistent development. He mixed weights and cardio and took minimal breaks in between. Let’s look deeper into his workouts and see some styles that made Gerard Butler in the Spartan he was.

  • You thought that we could do regular push ups and look like Gerard Butler, no sorry. Gerard used to put up his feet up on a bench then at the same time, he used to extend out and all he had for support was two Olympic rings that kept hanging from the ceiling.

This sounds shit crazy, doesn’t it?

  • Well, think of Gerard Butler; he did it almost daily. As he exerted his body, all his muscles and chest and even triceps were put into motion. Gerald was utilizing his core extensively while hitting his target muscle group chest for this workout, killing two birds with one stone.
  • When Gerard Butler used to flip tires, it made his lower body, lower back and even his shoulder workout out in the best killer way possible. Not to mention flipping tires is mostly all power training and short bursts.
  • He also kept doing tons of pull-ups until he felt like his arms could fall off from his body.

So, did you notice this entire pattern?

He didn’t train extensively with heavy weight or machines or even barbells. In order to look like a warrior, he trained like a warrior and he flipped some heavy objects and mostly utilized his body weight. He also did many functional exercises that aided him in his role of being a Spartan.

The 300 workout

Now is the time when we will take a look at the Gerard Butler 300 workout and see what we have in store? You have to do 300 reps of very different exercises.

  • Pull ups; 25 reps
  • Deadlifts with 135 lbs; 50 reps
  • Push-ups and box jumps; 50 reps
  • Floor wipes; 50 reps
  • Clean and presses using a 36 lb kettlebell; 50 in number
  • Pull ups once again to complete the 300 workout

If you look at the 300 actors, you will find each one of them had a pretty ripped mid section. They all were taught to do this whole circuit and one of them even completed the whole workout in less as 18 minutes!

Holy hell! Not sure how long this would take me to be honest, but I will say I am pretty impressed with 18 minutes.

Let’s get one thing straight it’s going to take a lot of work and dedication to look like Gerard Butler! 

But the Gerard Butler workout diet/workout is good for just about anyone out there, unless your a beginner to working out. Seriously, he gave it his all and because of this he blended right in with Sparta. I want you take away a key point about his workout, however, it’s not the best for gaining muscle mass. Yes, you heard me correct; a more traditional split routine would be more ideal for gaining quicker and larger.

Notice you don’t see any Arnold Spartans out there?

Just simply put different ways of training that lead the body adapt in certain shapes and sizes. Seriously, he gave it his all and because of this he blended right in with Sparta. I want you take away a key point about his workout, however, it’s not the best for gaining muscle mass. Yes, you heard me correct; a more traditional split routine would be more ideal for gaining quicker and larger. Notice you don’t see any Arnold Spartans out there?

Just simply put different ways of training that lead the body adapt in certain shapes and sizes.

300 diet

The 300 Diet

I did some serious research to find the 300 diet that Gerard Butler had to follow on set. However, there was a lot of miss information put out after the movie. I did however find the most accurate options and then I had to come to my own conclusion on just what diet would go great with the workout. He most likely had had to eat the following.

  • Crazy amount of protein: found in stuff like eggs, steak, chicken, tuna and more. You really don’t make muscles without good sources of protein.
  • Complex carbohydrates: they are responsible for the energy needed to carry out the workout. These include oats, brown rice, and multi-grain pasta and so on.
  • Fruits and Vegetables.
  • Huge amount of water as he was most likely dehydrated from working out so long

As Gerard Butler had to cut down every single ounce of fat and needed to look strong and keep lean muscle mass, he made it a point to cut down every single thing for his diet that didn’t assist him in lose body fat or gaining lean muscle mass.

The 300 workout was such that he was working out a lot of hours and he made sure to eat multiple meals a day so that his body had energy to carry out the strenuous exercises which he was performing. This is something I like to call grazing throughout the day instead of consuming huge portions to only spike blood sugar and lead to fat gain.

Butler didn’t have it easy, he literally bled for the role, but he was one proud man, seeing himself on screen and no doubt we all loved him; men and women alike. Gerard Butler told of his own role, “I was standing there feeling like a lion.”

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Conclusion

You can look like Gerard Butler with an insane spartan 300 workout and strict diet. I am not sure if you had enough time in the day to follow what he did, but what’s the harm in trying if that’s what your goal is?

Every time I look at the 300 actors, I always knew mentally and physically what it took to get to that point, a lot of hard work and discipline.

-Terry Asher

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Terry

Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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