Gerard Butler 300 Workout

There’s no wonder why the movie 300 made so much noise. We’ve never seen a cast as ripped and shredded as those men we saw on screen in that film. Regardless of CGI and special effects, those guys were shredded to the bone and Gerard Butler led the way. Although Butler says that he hates working out, he sure impressed a lot of people and aren’t we all to envy his lack of enthusiasm for working out that produced a body as good as his. However, even though he hated working out, Butler worked out like an animal in preparation for his role. Butler is of the theory that you need to truly believe in your bones that you are the character that you are portraying. So if he is a king, he’s sure going to believe that he is an all-powerful beast with intense focus on representing his constituents.

Consequently, he ramped up his workouts so that he would emulate what it meant to lead the 300 Spartan men into battle. Butler wanted to feel like a warrior, like a lion, like an animal, and so he needed to train like one.


This is the 300 Workout Routine that Gerard Butler and the cast would do in their boot camp routine in preparation for the film: 

One exercise in a row non-stop without any rest in between (totals 300 reps):

Pullups – 25 reps (targets the back and biceps)

Deadlifts with 135 lbs. – 50 reps (targets the lower back, hamstrings, and core)

Pushups – 50 reps (targets the chest, triceps, and shoulders)

24-inch box jumps – 50 reps (targets the legs and core)

Floor wipers – 50 reps (targets the core)

Single-arm Clean-and-Press with 36 lb. Kettlebell – 50 reps (targets the leg, back, shoulders, and core)

Pullups – 25 reps (targets the back and biceps)


Out of all the circuits out there, this is probably the most intense. If you think you’re a real gym junkie, try this workout. Be advised that this is for the most advanced lifters who are very experienced. This can be extremely daunting to you and taxing on the body. This targets all the major muscle groups in the body with a huge focus on the core muscles. High intensity training is the best fat burning exercise out there and this certainly qualifies as high intensity as they come.

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