Gerard Butler Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
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In almost a decade as a fitness expert, I have tried countless workout routines with my clients, including celebrity workouts, because of the warranted assumption that those exercises might lead to the body those celebrities have sculpted.

Recently my clients have been asking to analyze the workout regimen of Hollywood actor Gerard Butler to determine whether his training would work well with our other fitness programs.

So together with a few of my colleagues from TotalShape, I studied his social media and interviews to come up with a Gerard Butler workout and diet plan.

Career Highlights and Stats

Gerard Butler starred in many successful movies, and while in some of them, he may not look as trim as he did in the "300" and  "Law Abiding Citizen," he still has the stature of a rugged man.

Butler is in his early 50s, when, according to a study in the National Library of Medicine, building lean muscles may be challenging for older men due to low testosterone levels [1].

However, he's still taking good care of his body by eating healthily, exercising regularly, and taking supplements.


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A post shared by Gerard Butler (@gerardbutler)

Butler's Current Statistics:

  • Age: 54 years old
  • Birthday: November 13, 1969
  • Height: 6 ft, 2 in (1.88 cm)
  • Weight: 255 lbs (102 kg)

Gerard Butler Full Body Workout Routine

Showing a good physique inside a gym

Gerard Butler works out his entire body every other day, according to his social media profiles.

His workout consists of paired exercises targeting different muscle groups consecutively with little to no rest in between, followed by intense workouts to maximize his body's fat-burning potential.

Here is a detailed look at Gerard Butler's Full Body Workout.

Gerard's full-body workout consists of two supersets performed consecutively, followed by a brief rest period. He performs his first superset three times to failure, taking a 60-second break between each pair.

It includes: 

  • Double Racked Kettlebell Front Squat
  • Three-Point Cable Row

Similarly, he performs his second superset three times with 60 seconds of rest between pairs, which includes: 

  • Barbell Romanian Deadlift
  • Alternating Dumbbell Bench Press

In addition, he performs a combination of three exercises done consecutively, usually with minimal rest in between, consisting of:

  • EZ-Bar Curl
  • Cable Overhead Tricep Extension
  • Landmine Torso Rotation

Finally, he completes his training workout with a Metabolic Finisher, which includes: 

  • Fan bike, which he performs for 15 seconds of all-out effort followed by 45 seconds of muscle recovery, which he repeats five to six times.

From my own experience following Gerard Butler's workout routine, I can attest to its effectiveness. It's a challenging yet rewarding approach that really maximized my fat-burning.

His Workout Principles

Using supersets in Gerard's workout allows him to do twice as much while reducing recovery periods between exercises. This helps him increase the intensity of the movement by overworking a muscle, making it more effective.

"These days, when I train with Gerard, we're not really trying to bulk up for a particular role. More or less looking for body composition-type training, like maintaining lean muscles, sort of decreasing some body fat."

- Joe Dowdell, C.S.C.S., Fitness Trainer, New York 

Additionally, Gerard can gain muscle more efficiently by doing complete body training every other day as opposed to continuously exhausting his body.

Psychological Aspects of Gerard Butler's Training

Here's an exploration of the psychological strategies that played a crucial role in his workout regimen:

  • Overcoming mental barriers: Butler's training regimen IS as much a psychological challenge as it was physical. His ability to push through these barriers, to continue training even when his body wanted to give up, is a lesson in mental fortitude.
  • The role of visualization and goal setting: By visualizing his success and setting clear, achievable goals, he can maintain focus and motivation throughout his training.
  • Stress management and recovery: Techniques such as mindfulness, meditation, or even simple breathing exercises are integral to a successful training program, helping him maintain mental balance and focus.

Similar Article: P90X Program Review

Gerard Butler Nutrition and Diet

Top view of healthy meal

Gerard Butler's nutrition includes a typical spartan diet of whole and organic foods, healthy oils, and moderate lean proteins to help him keep his weight in check.

According to some of his social media interviews, he hasn't had an alcoholic drink in over 12 years and avoids unhealthy fast foods like burgers and fries.

In the same interview, he clarifies that he consumes more complex carbs from vegetables, figs, and brown rice; healthy fats from cottage cheese and avocados; and protein from white meats like fish and chicken.

Adopting a diet similar to Gerard Butler's, I've also focused on whole and organic foods. This diet approach has been instrumental in maintaining my weight, and I found it's a balanced and sustainable way of eating that supports intense training and overall health.

His Diet Principles

Gerard's diet is designed, as he claims in one of his interviews, to provide the conditions for him to succeed and be happy.

He began to change his source of nutrition after deciding to leave his job as a lawyer and pursue a career in the spotlight. He usually has to keep lean and have a six-pack abdomen for his film roles.

Therefore, he adheres to discipline when it comes to diet and opts for healthier options like complex carbs, veggies, and lean meats to support his intense training regimen and keep his toned, shredded physique.

He also practices eating until he’s about 80 percent full to keep his eating habits in check.

What Supplements Does He Take?

Creating a protein shake

Gerard drinks protein shakes before and after his workouts.

He prefers whey powder rather than other sources in his protein smoothies. He makes sure that it contains branched-chain amino acids for men (BCAA's) to promote faster muscle growth and recovery [2].

He also supplements his diet with multivitamins for men to obtain nutrients that he might be missing from his regular food intake.

Like Gerard, I've incorporated protein shakes into my routine, both before and after workouts. I've found that whey powder is more effective for me than other protein sources, and these shakes are a great way to fuel muscle growth and recovery.


How did Gerard Butler Get Ripped for 300?

Gerard Butler got ripped for 300 by training five to six days a week with a combination of functional training, Olympic lifts, and metabolic body movements. He utilized all types of equipment that can be used on either a big belly or skinny arms and did a lot of push-ups, box jumps, and pull-ups.

Is Gerard Butler's Body Still In Good Shape Today?

Gerard Butler’s body is still in good shape today because he has been consistently working out and taking supplements. Taking a look at his photos from his upcoming action-packed film, Kandahar, he appears in great form and condition, with lean and toned muscles.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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