300 workout schedule pdf

The gerard butler 300 workout and diet is a 56 day routine. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. Spartan 300 workouts exercises to build a spartan physique. Rugged scotsman gerard butlers onscreen awe is in part due to his phenomenal masculine physique which you can get with the gerard butler workout. It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. Apparently, gerard butler and the cast used this to. To reach the whopping 1,212 calorie burn per hour, says flynn, youd have to work your way up to completing 250 to 300 swings using a kettlebell thats between 20 and 35 pounds. The highintensity gerard butler workout and diet plan for 300 gets results by building power, muscles and burn fat to give you the formidable body of a spartan hero. The training regimen that whipped actors of the movie 300 into fighting shape may be too much for most of us. But before you dive right into the workout itself, you need to be aware of one key point that almost every other 300 workout plan article overlooks. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days.

Youll alternate heavy bench days with heavy incline days, giving your body. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength. The conditioning level of the cast became its own legend, too. Download a pdf of the 300 workout routine that actor gerard butler followed to become the muscular king leonidas of sparta in the movie 300. Each workout day i will be posting my personal time and adding support and feedback for everybody on facebook and twitter. The 300 workout train like youre one of the 300 spartans. As part of my milestone series ive chosen to take on the original 300 workout made famous from the movie. The workout is designed to improve the ability to use either lead leg with equal efficiency, and to develop a full confidence in both legs. You will probably use this piece of equipment in every workout, and its usefulness can extend beyond the body beast workout schedule pdf. Only do the spartan 300 workouts 3 days per week monday, wednesday, friday. The 300 workout exercise plan is an intense workout that guides you through a series of exercises that help you. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.

A mixture of body weight, plyometric and weight training exercises make up the program. This workout is absolutely perfect for those who have a busy schedule and so need to get the most out of each workout. Of course, many people didnt realize that there was no single workout. As soon as the 300 movie came out, the 300 workout came out. The 300 workout is an intense training routine designed by mark twight, a california based fitness expert. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. The workout focuses on olympic lifts, functional training, and metabolic body movements.

We continue to complete the workout schedule until the last workout day on friday 29th may 2015 when you complete the full 300 kettlebell workout. And even though we wont be seeing gerard butler in the sequel, the workout regiment the actors endured during the first film had to be amplified. How often should you perform the 300 workout routine. They are the core movements for building muscular strength. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Get through this workout and youll build serious amounts of musclefast. For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. The 300 workout body weight and calisthenics exercises.

The truth is, the training regimen was the brainchild of the mens trainer, mark twight. You can do the regular 300 workout the first week and then switch to the other workout using 3 free weight exercises on the second week and so on. To become king leonidas, gerard butler spent 4 months training to get in shape. The 300 rep full body workout is designed for people who might be only able to hit the gym once or twice a week. The 300 workout included a onetime test to measure the fitness levels of the actors in 300. To download a pdf of the 300 workout routine, simply rightclick here and then click save as. In this sense, the workout challenge was a rite of passage 300 workout. Gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. So, of course i had to try it and oh, was it brutal. This 5 day routine will establish the feeling inside that training your body is as much part of your schedule as going to work or school or spending time doing other. It is a very effective full body workout and if done correctly, will give you a great physique in a short duration.

This is the intense 300 spartan workout used by the cast of. For a spartansized challenge to your daily routine, consider this your new fitness gauntlet. As a beginner its ok to break up the workout through out the day into sections. The original 300 workout used by the cast of the movie 300, with video demonstration. Instead, following this guidance and schedule will teach the trainee fundamental and universal movements, and begin to instill the habit of daily exercise.

These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each. Its a brutal workout, starting out strong and slowing down, finishing at a crawl, explains ballantyne. The 300 spartan workout is best approached like a fullbody training system, using. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie. This week we combined a challenging concept of the 300 workout 300 reps of six exercises 50 each with a common one we do when working on mile pace, grip, and core events. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. Try and follow this 300 workout routine for some serious results. Every day in a gym i see guys working out their forearms, doing 5 different triceps exercises to hit the arms from all different angles, specializing in tiny muscles. I dont plan on doing that any time soon or, really, ever again. This sequel brings the return of our favorite hard bodied warriors. Mark designed the program to create stunning results for the actors of the movie 300 to replicate the spartan soldier physique. It is an intense training system and is not meant to be performed every day. Get out there, embrace your madness, andbecome a spartan oh, and be sure to sign up for the ezine starting strong to get monthly strength training, exercise, and diet tips emailed to you and access to the free ebook train smart, eat smart.

Official 300 workout spartan challenge routine mens. It hits every area of your fitness to leave no stone unturned. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie 300 to prepare for their roles as king leonidas and his mighty and mightily ripped spartan warriors of the battle of thermopylae. The 300 body how to build a spartan physique rj bautista. The gerard butler 300 workout uses a 36 pound 16kg kettlebell for this challenge. Noequipment workout collections different workouts, some are more challenging and some are easier than others, will ensure that your muscles dont get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Weeks 2 through 12 of bench 300 are structured just like this workout. Rise of an empire hitting theaters soon, it is no wonder that the spartan physique is now well known and soughtafter by so many gymgoers these days. Today, i am going to give you a killer 300 kettlebell workout you can perform anywhere. The 300 workout for a fullbody transformation fitneass.

Spend enough time with the 300 workout and you might just scare away some enemies. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300 rep rite of passage. This workout will be a very quick and effective workout taking anywhere from 1015 minutes. Ive seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms. On paper it looked easy, but actually going through the workout was such a humbling experience. Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. The 300 workout routine that got gerard butler and co. Here are some other workouts you may be interested in.