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Training Q and A

300 Workout Routine

Overview

A. About the training routine
B. Principles
C. Other principles
D. Why it works
E. The 300 workout routine

A. About the Spartan Work Out Plan

This advanced workout routine created for the movie 300 actors is brutal and will challenge even the fitness elite. Actors such as Gerard Butler and others had to endure this workout prior to showing off their fat absent midsections on screen.

This work out is not for the faint of heart and is a non-stop, exhausting workout that you will need lots of energy for. This is obviously not a beginner level routine, but also included below is an alternative workout you can progress to until your ready for the big one.

B. Principles of the 300 workout

Type: Weight Training, Endurance, Bodyweight
Training Time: 30 min max
Reps: 300...
Sets: No sets! - just all the way through!
Rest Period (Between Sets): None
Training Days a Week: 3 to 5
Intensity: Very High
Weight Load: Moderate-High

C. 300 Principles:

There aren't too many specific principles to talk of in this brutal workout. Just remember to keep the rest periods to a minimum and you will get stronger and see results.

Also remember to get a proper warm up prior to starting this routine. This is one work out plan that absolutely needs a proper 5, preferably 10 min full body warm up.

D.Why it works:

• Hits You Fast. Although you will finish this workout in less than 30 minutes (without breaks), this short workout routine will give you one of the best training sessions you've ever had.

• Full Body. If your seeking to look great head to toe, the spartan workout is definitely for you. The more muscles that are active, the more results you will see.

• Stages of Improvement. A toned down version of the official 300 work out is placed below so you can begin with that before progressing to the big one.

• Proven results. Have you seen any of the before and after pictures of participants of this workout? Below is a good one with Gerard Butler before and after. You be the judge.

E. 300 Workout Routine:

What you will need:

• Good space to perform full body movements
• Ketteball (can use dumbbells too)
• Barbell with (2x) 45 pound plates
• Pull-Up Bar
• 24-in tall box
  

(note: the modified version requires none of this)

Here is the modified version of the official 300 work out plan. It includes only 150 total reps (not 300), easier exercises, and breaks are allowed in between sets. Perform 3x a week and progress to 5x a week. Complete exercises in the order they appear. When you can perform this modified version 5x a week with no rest breaks you ready for the brutal 300 workout...





• Bodyweight rows (15 reps)
• Bodyweight squats (25 reps)
• Pushups (15 reps)
• Jumping jacks (50 reps)
• Mountain climbers (20 reps)
• Close grip pushups (10 reps)
• Bodyweight rows (15 reps)





• Bodyweight rows (15 reps)
• Bodyweight squats (25 reps)
• Pushups (15 reps)
• Jumping jacks (50 reps)
• Mountain climbers (20 reps)
• Close grip pushups (10 reps)
• Bodyweight rows (15 reps)





• Bodyweight rows (15 reps)
• Bodyweight squats (25 reps)
• Pushups (15 reps)
• Jumping jacks (50 reps)
• Mountain climbers (20 reps)
• Close grip pushups (10 reps)
• Bodyweight rows (15 reps)



Here is the official 300 work out plan that is sure to give you a challenge. Exercises are harder, 300 reps are included, and there are no breaks allowed. This is the hard one so if you don't feel ready try the 150 modified version first and then progress to this one. Complete exercises in the order they appear. Start at 3x weekly and progress to 5x weekly if you can:

For videos on how to perform these exercises check out this:
300 workout videos





• Pull-ups (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)
• Pull-ups (25 reps)





• Pull-ups (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)
• Pull-ups (25 reps)





• Pull-ups (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)
• Pull-ups (25 reps)