“300,” the film about the 300 Spartans who “stood against many” and eventually died an honorable death defending their land, has done more than just change cinematography and filmmaking for good. It also shot actor Gerard Butler to international stardom and straight in between A-listers – and his ripping abs were partly responsible for this success. Trainer Craig Ballantyne reveals now how any man can get them – the part about being famous is not guaranteed, though.

Speaking with Men’s Health, trainer Craig Ballantyne was asked to recreate the vigorous workout that shaped Butler and the other “300” actors’ body. Moreover, Ballantyne guarantees that, while this workout might not get you the exactly identical buffed physiques – since there was a lot of good makeup and lighting as well in the film – it will guarantee the best of shapes in the shortest interval possible. This happens because, the trainer explains, the workout is truly a Spartan one and leaves no breathing or slacking space.

As it happens, because it is extremely intense, the 300 workout requires that you be in the best physical condition possible, as Men’s Health also warns from the start. “For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet: Pullups - 25 reps; Deadlifts with 135 lbs - 50 reps; Pushups - 50 reps; 24-inch Box jumps - 50 reps; Floor wipers - 50 reps; Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps; Pullups - 25 reps. 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.” writes the mag in the most recent issue.

Of course, the workout can be adapted to suit a less advanced gymgoer, but that will also influence the results. As it is now, without any modification whatsoever, the unorthodox routine is meant for “simultaneously built muscle, increased muscular endurance, and stripped fat fast,” says the mag. In other words, sticking with it will get you “muscles that pop,” granted you have what it takes to make it alive through it at least once.

It’s precisely the difficulty and intensity of the routine that makes the 300 workout so effective, as Ballantyne also underlines. “One actor from ‘300,’ Andrew Pleavin, completed the workout in 18 minutes, 11 seconds. He didn’t practice this workout... and neither did I. My time? 19:07. My […] was kicked by a Hollywood actor!” the trainer tells the magazine. To see a video of how the full workout should look, as well as to get a few tips on how to get started, please see here.