Gerard Butler Workout



The workout we have come up with today to post is the Gerard Butler Workout! This one is inspired by the physique that Gerard Butler has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Gerard Butler Stats:

Height: 6’2
Weight: (approximate) 185 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Gerard Butler Workout:

Training Volume:

3-6 days per week


We have a few variations to share.  The Original 300 Workout will be the first thing I share, followed up by two other variations of it that you can use to get 4 days of training in.  If you’d like to step it up further you can pair in the Men’s Health variation a day or two, OR you can pair them together in some other formatting of your choice.

Gerard Butler Original 300 Workout:

2 Rounds for Time:

  • 25 Pull-Ups
  • 50 Deadlifts @135
  • 50 Push-Ups
  • 50 Box Jumps @24″
  • 50 Floor Wipers @135
  • 50 Clean and Press @36 each arm
  • 25 Pull-Ups

I like to do these (including the other variations below into this statement) one round instead of two sometimes and then also add in some extra assistance work and heavier compounds.

Gerard Butler Workout: Secondary Variations of 300 Workout

These other variations make it so you’re hitting all your compounds and other body parts throughout your circuit training!

Bench Press Variation:

  • 25 Ball Slams @15
  • 50 Bench Press @135
  • 50 Push-Ups
  • 50 Box Jumps
  • 50 Floor Wipers @135
  • 50 Lunges
  • 25 Ball Slams

Squat Variation:

  • 25 One-Arm Snatches @36
  • 50 Back Squats @135
  • 50 Push-Ups
  • 50 Double Unders
  • 50 Sit-Ups
  • 50 Clean and Press
  • 25 One-Arm Snatches

Press Variation:

  • 25 Wall Balls @15
  • 50 Presses @95
  • 50 Push-Ups
  • 50 Double Unders
  • 50 Sit-Ups
  • 50 Lunges
  • 25 Wall Balls @15
Gerard Butler Workout: Men’s Health 300 WOD

Obviously this one is VERY similar to The Original 300 WOD, with some minor differences, but it’s good to share so you can possibly even learn how to switch it up and make your own variations; as well as have another go-to to swap to.

  • Pullups – 25 reps
  • Dumbbell Deadlift – 50 reps
  • Pushups – 50 reps
  • Body Weight Squat Jumps – 50 reps
  • V-Up – 50 reps
  • Dumbbell Push Press – 50 reps
  • Pullups – 25 reps
Gerard Butler Workout: Men’s Health Scaled 300 WOD Variation

This one gives you an amazing example of a scaled WOD for those of you who want to work your way up to the harder circuits!

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 50 jumping jacks
  • 20 mountain climbers
  • 10 close grip pushups
  • 15 bodyweight rows

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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