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Find out how Gerard Butler got his body for the movie 300

Gerard Butler 300

Gerard Butler’s Spartan 300 Work out

The Scottish actor Gerard Butler started his career in the films in 1997 with a small role in Tomorrow Never Dies, a James Bond movie. Prior to starting his acting career, he worked as a lawyer. In 2007, he was widely recognized for his role in the movie 300 as the Sparta King Leonidas. In preparation for his role in this movie, Gerard went through highly demanding physical training to look like a real Sparta King. Gerard followed different circuits in order to destroy his body fat and build large amounts of lean muscle. Did you watch the movie 300? Were you inspired by the six packs that Gerard Butler sported in the movie? This article will provide you with some information about the exercise routines and diet that he followed to get ripped.

Gerard Butler 300 Exercise Routine

Gerard made three significant changes during the four-month run up to the shooting of the movie 300: he ate a balanced diet, followed a strict exercise routine and maintained a positive mental attitude. In fact, he ate, trained and thought like a warrior. The diet and workout was a 5 to 6 day routine. The workout routine, designed by the mountain climbing record holder Mark Twight focused on functional training, Olympic lifts and metabolic body movements. Butler also had his personal trainer along with him and trained with both of the trainers every day. Further, during training program, Butler did not use any rest period in between exercises.

After completing his circuit and weight training, he underwent training with the stunt/sword/spear trainers and worked on the fight choreography. He then practiced all the moves that he learnt. All put together, Gerard trained for about six hours in a day for four months.

The circuit and weight training routine consisted of 300 reps of the following exercises:

  • Pull-ups – 25 reps
  • 135 lbs deadlifts – 50 reps
  • Push-ups – 50 reps
  • 24″ box jumps – 50 reps
  • Floor wipers – 50 reps
  • 36 lbs single-arm, clean-and-press with kettlebell – 50 reps
  • Pull-ups – 25 reps

Gerard did a number of other exercises and routines as well. He flipped massive tires, did Olympic ring exercises, sprinted after tying himself to a bungee cord and performed many other unconventional exercises which did not only worked out his whole body, but also kept his muscles growing continuously. He trained like a warrior using his bodyweight instead of relying gym machines and dumbbells or barbells. As if this was not enough, the actor turned to the Venezuelan bodybuilder Franco LiCastro in order to obtain even better physique shaping results during the last five weeks of the run up to the shooting of the movie.

If you are planning to get to the gym and get ripped like Gerard Butler, you must know that the Spartan 300 workout is definitely not for beginners. This is because the workout he followed is really not a muscle-building workout. It is more of a fat stripping routine. Gerard already had the muscles. He just lost weight and increased muscle mass for his role in the movie.

The Diet

To help him lean out and shape up, Gerard followed a calorie-restricted diet. It included 40 percent complex carbohydrates (fruits and vegetables) to provide energy, 30 percent protein for development of muscles and 30 percent healthy fats. He consumed 5 to 6 meals every day in order to continuously supply his body with energy as well as nutrients. Short, frequent meals also helped him to keep his metabolic activity going in full swing and effectively add more muscle mass.

The foods he consumed included chicken, fish, beef and a choice of nuts to meet the protein requirement; brown rice, sweet potatoes, fruits and vegetables for his body’s carbohydrates requirements; and monounsaturated fats provided by a variety of dairy and meat items. The actor also drank plenty of water to maintain his body in a hydrated condition to go through the arduous training sessions.


The fact that the actor looked very impressive on the screen cannot be denied at all, but he did experience excessive training symptoms. The actor himself has admitted that he suffered multiple injuries (intense joint pain, rotator cuff ailments, etc.). This shows that it is always better to work out on a consistent basis or take a more realistic physical fitness approach if your goal is to achieve

How to get the body of Tyler Durden


Get ripped like Brad Pitt in Fight Club

Get ripped like Brad Pitt in Fight Club

If you have ever seen the movie Fight Club starring the incredible Brad Pitt, then you will know that the body he achieved to get his coverted part on screen is even more amazing! His body could only be described as pure muscle, with only the best six pack, bulging arms and everything else that women fawn over. The great thing about his body was that it was just the right amount of muscle combined with being lean. He didn’t look like a body builder but that is what made him so attractive. Perhaps you can never get the facial features of Mr.Pitt himself but by trying out the exercise regime that got him his Tyler Durden body, you’re taking the first step in becoming a mountain of a man.

The exercises of Brad Pitt

Brad had a STRICT exercise regime in the months that led up to filming of the movie, Fight Club which is apparent since in almost every scene of the movie, his abs were bared proudly for the world to see. The following exercise regime is almost identical to what the Hollywood heartthrob done to get his body in tip top shape. These exercises will be done at a gym or with the right kind of equipment. If you don’t know how any of the following moves are done, a quick internet search should tell you all you need to know.


(Chest day and then those muscles are to be rested for the rest of the week)

– 25 Pushups
– 15 Bench Press
– 15 Incline Chest Press
– 15 Cable Flies

3 Reps of each.


(Back day to strengthen your muscles and give you an awesome V shape)

– 25 Pull ups
– 15 Seated Rows
– 15 Lateral Pull downs
– 15 T Bar Rows

Again, 3 reps of these are needed.


(Shoulders day to broaden the shoulders which makes the rest of the body look leaner)

– 15 Shoulder Press
– 15 Arnold Press
– 15 Lateral Dumbbell Raises
– 15 Front Dumbbell Raises

2 reps of these exercises throughout the day should be done.


(Bicep and triceps day for ultimate body strength)

– 15 Cable Curls
– 15 Hammer Curls
– 15 Triceps Pushdown


With all that strength training, a little cardio is needed to mix things up a little and get lean. So the ‘Brad Pitt Routine’ involves running on a treadmill for about 45 minutes on a Friday and giving those other muscle groups a much needed rest.

Saturday and Sunday are rest days but if you really want to get lean in a short space of time and you are feeling up to it, you could throw in some extra cardio on those days either by using the treadmill or giving some HIIT (high intensity interval training) a go! You can also make the strength training a little more intense, Monday – Thursday by doing more reps. Although you can rest on the weekend, you should still keep up a healthy diet as detailed below to get to your goal.

Tyler Durden Fight Club

The diet of Brad Pitt for the movie Fight Club

In addition to working out, you need to greatly reduce your body fat to get the amazing body of Tyler Durden in Fight Club. This can ONLY be achieved by diet, so you need to make sure that you are banishing bad foods from your diet and eating well. A high protein diet is recommended which means lots of chicken, fish and eggs. Ensure that you are getting the right kinds of food (but not too much of it) especially around the time of your workouts. Brad would have a banana or a protein shake to slowly release energy for pre and post workout snacks. A lot of your diet should consist of vegetables and avoid anything that is processed to get the best results possible.


I hope that this has made you see that hard work and dedication really does pay off. If Brad Pitt could do all this just for the sake of a movie, then surely you can do it to improve your life in terms of self confidence and your health. You don’t have to go at it so hard because Brad was probably on a tight time schedule, so if you want to tone down this routine ever so slightly, don’t worry because you will still get amazing results.