The movie "300," released nearly two decades ago, showcased incredibly fit actors who looked like formidable Spartan warriors. The workout regimen that prepared Gerard Butler and the rest of the cast, designed by trainer Mark Twight, is now gaining popularity. This article explores the details of the 300 workout and the diet plan that helped the actors achieve their stunning physiques.
The Viral 300 Workout: A Crucible of Fitness
The original "300" workout was a challenge that the cast had to undertake to prepare for their roles. According to Twight, by the end of the four-month project, about 50% of the cast and stunt crew, totaling 17 people, had completed the workout.
Twight described the workout as "a one-time test, an invitation-only challenge undertaken by those deemed ready for it." He emphasized the importance of proper form and range of motion, with every repetition evaluated for quality.
He added, "Like many workouts, 300 is not hard once you’ve done it, but the apprehension ahead of it - something we encouraged - was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them."
The 300 Workout Routine
The 300 workout consists of the following exercises, performed consecutively with minimal rest:
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- Pull-up x 25
- Deadlift x 50 (with 135 lbs / 61.4 kg bar)
- Push-up x 50
- Box Jump x 50 (onto a 24" / 61 cm box)
- Floor Wiper x 50 (with 135 lbs / 61.4 kg bar)
- Kettlebell Clean and Press x 50 (with 36 lbs / 16.4 kg)
- Pull-up x 25
This workout is designed to build muscle, increase muscular endurance, and strip fat fast.
How to Perform the Exercises
- Pull-up: Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang freely with straight arms, then pull yourself up by flexing the elbows and pinching your shoulder blades together until your chin passes the bar. Pause, then lower to the starting position. The benefits of pull ups should be an instant cue to implement these into your workout if you do not do so already. Pull ups are great strength builders for the entire upper body workout they provide is sure to keep you feeling big.
- Deadlift: Walk your shins to the bar with your feet underneath your hips. Send the hips behind the heels and reach your hands towards the bar. Your shoulders should be over the bar and middle feet underneath. Keeping your back and head in line, retract your shoulder blades while holding your torso rigid to create tension between you and the bar. Push the floor away from you while keeping the bar close. Lock out your hips without sending the weight back and reverse the movement. When you deadlift you use every single muscle in your body to complete the movement.
- Push-up: Start in a plank position with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor, keeping your elbows close to your body. Push back up explosively. When it comes to the push-up, many people neglect it, thinking that it is better to bench press or use some machines. While those are very good options for building up the chest, adding in bodyweight exercises are great for overall strength and muscle mass.
- Box Jump: Stand in front of a box with your feet hip-width apart. Jump on top, landing with both feet as softly as possible and bending your knees slightly to absorb the impact. Step backwards off the box, ready to repeat.
- Floor Wiper: Lie on your back holding a barbell pressed above your chest. Raise your legs and move them side to side in a controlled motion, touching your feet toward each end of the barbell like windshield wipers, keeping your core engaged throughout.
- Kettlebell Clean and Press: Start with feet shoulder-width apart and the kettlebell between your legs. Hinge at the hips, grab the kettlebell, and swing it back. Snap your hips forward, sending the bell to the rack position with the weight resting on your forearm. From there, press it overhead until your arm is fully extended. Lower with control and repeat.
Beyond the 300: Other Workouts Used by the Cast
While the 300 workout gained notoriety, it wasn't the only training regimen used by the cast. Mark Twight emphasized variety in their training. According to Twight, one of the actors, Vincent Regan lost 18 kg in eight weeks, and took his deadlift from less than bodyweight (93 kg) to double bodyweight (156 kg). "There were no consistent, structured workouts," explains Twight. "In fact, very few ever repeated a workout during the four-month voyage. The point was to improve fitness and facility across a variety of movements and through the three-dimensional range-of-motion required by the fighting. We did this by constantly changing the challenges, and focusing on athleticism to build a balanced foundation of general physical capacity."
Here are a few examples of other workouts the cast and crew participated in:
- Workout 1: "Those burpees suck"
- Pull-up x 10
- Kettlebell Swing x 20 (with 24 kg)
- Box Jump x 30
- Push-up x 40
- Sit-up x 50
- Burpee x 60
- Pull-up x 10
- Workout 2: Bench Press and Burpee Inverted Reps
- Bench Press and Burpee x 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
- Workout 3: "TGIF"
- Row x 500 m
- Ball Slam x 20 (with 4 kg or 8 kg)
- Ball Toss x 20 (with 4 kg or 8 kg)
- Box Jump x 20 (onto an 18" or 20" box)
- Back Extension x 20
- Reverse Crunch x 20
- Push-up (ring, ground, or knee) x 20
- Knees to Elbows x 20
- Dumbbell Press x 20 (with 4-14 kg)
- Wall Ball x 20 (with 2-9 kg)
- Burpee x 20
- Pull-up x 20
- Workout 4: "Squat, Crawl, Carry"
- Repeat for 5 rounds
- Squat x 12 reps (with 16 kg chains)
- Bear Crawl x 40 m
- Rock Carry x 40 m (with 18 kg)
- Repeat for 5 rounds
- Workout 5: "Tabata Hell"
- Each Tabata exercise lasts 4 minutes (8 rounds of 20 seconds hard work and 10 seconds rest), with 1 minute of rest between exercises.
- Tabata Squat with Bottom Hold
- Tabata Push-up with Top Hold
- Tabata Ball Slam with Overhead Hold
- Tabata Sit-up with Straight-leg Hold
- Tabata Kettlebell Swing
- Each Tabata exercise lasts 4 minutes (8 rounds of 20 seconds hard work and 10 seconds rest), with 1 minute of rest between exercises.
The Gerard Butler Diet Plan: Fuelling the Spartan Physique
Gerard Butler's transformation wasn't solely due to intense workouts; his diet played a crucial role. He admits that he was "completely out of control" before adopting a healthier lifestyle. Cutting out alcohol was a significant turning point for him.
Butler states, "I haven’t had a drink in more than 12 years. That’s when everything changed for me. That’s when I learned what had to be done to succeed and be happy in life."
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He also made changes to his eating habits: "My diet is still never quite as scheduled as I wish it were, but now I try to eat vegetables and chicken instead of burgers and fries like I used to."
Key Principles of the Diet
- High Protein: Focus on lean protein sources like chicken to support muscle building and repair.
- Plenty of Vegetables: Incorporate a variety of vegetables for essential vitamins, minerals, and fiber.
- Eliminate Processed Foods: Avoid burgers, fries, and other processed foods high in unhealthy fats and sugars.
- Hydration: Drink plenty of water throughout the day.
- Low Body Fat: Because he needed to not only be strong but have an extremely low body fat percentage, Gerard probably cut out nearly anything from his diet that wasn’t efficient. His body fat had to be in the single digits so you could see all the hard work he put in the gym.
Is the 300 Workout Right for You?
The 300 Workout is undoubtedly intense and not for everyone. It requires a solid foundation of strength and endurance. All exercises are done without scheduled rest between moves. Obviously this is an advanced workout… you shouldn't do it unless you are already in great shape.
Who Should Avoid the 300 Workout?
- Beginners: Individuals with less than 6 months of consistent training experience.
- People with Balance Issues: The workout's intensity and complex movements may increase the risk of falls and injuries.
- People with Lung Diseases: The strenuous nature of the workout can make it difficult to breathe and maintain adequate oxygen levels.
- People with Musculoskeletal Conditions: Conditions like arthritis may be aggravated by the workout's demands.
If you have any of these conditions, consult with your healthcare provider before attempting the 300 Workout.
Modifications for Different Fitness Levels
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. Here are some modifications to make the 300 Workout more accessible:
- Pull-ups: Use an assisted pull-up machine or resistance bands to reduce the amount of body weight you need to lift.
- Barbell Deadlifts: Reduce the weight on the barbell or perform the exercise with just the bar.
- Push-ups: Perform push-ups on your knees instead of your toes.
- Box Jumps: Lower the height of the box or use an adjustable step platform.
- Floor Wipers: Reduce the weight on the barbell or perform the exercise without any weight.
- Clean-and-Presses: Use a lighter kettlebell or dumbbell.
You can also decrease the number of repetitions for each exercise and gradually increase them as you get stronger.
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The Impact and Legacy of the 300 Workout
The 300 workout from the iconic 2007 movie has been circulating on message boards - and more recently, on social feeds - for years. It reached its virality not only due to its simplicity, but also the impressive results flaunted by the actors of the film. Plenty of women, too, appreciated the parade of ripped bodies. The film made a record $70 million in its first weekend and has earned $210 million in the US since March. 300 has been a sensation at Men's Health as well. With Gerard Butler on the cover of MH, you've been clamouring for tips on how to bulk up like the stars. In the US, the "300 Workout" has gone down a storm.
One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," says Ballantyne. "He didn't practice this workout…and neither did I. My time? 19:07. "It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne.