The 300 Workout – Fitness Like A Spartan

Ripped abs, bulging muscles, and a warrior spirit – Oh, to be a Spartan… And, if you want to know how the actors in the movie got in such phenomenal shape, read on…..

Men and women were both in awe at the strong, chisled, muscular actors of The 300 movie. After the release, personal trainers everywhere had clients asking,”How did those guys get to look like that?”

Some people doubted it was real. In fact, many people were wondering if those muscles were digitaly enhanced… While I don’t know about the cinematic tricks that may, or may not have been used, I do know that most people would faint at the thought of doing the workout routines that these actors and stuntmen did.

5 days a week these actors hit the gym. And they didn’t just hit the gym lightly. They were there for 90 minutes to 120 minutes a day doing super intense workouts.

They trained in a variety of ways… Which is one of the reasons to their success. Everyday, they had a new routine, a new physical challenge that constantly forced their body to adapt. They would use heavy weights for low repititions. They did a lot of high weight compound lifts. Things like short but high intensity intervals. And a wide variety of short duration, high intensity metabolic conditioning workout routines created by the Gym Jones staff.

In short, these guys put in an intense effort into their workouts to produce those bodies.

The 300 Workout: The Final Exam

There’s a myth that the workout that I am showing you here was a staple of the actors training. When, in fact, the truth is that this was a challenge that was issued at the end of their training…It only later became to be know as The 300 Workout after word of the challenge spread.

Here’s the brutal challenge:

  • 25 pull-ups
  • 50 deadlifts at 135 pounds
  • 50 push-ups
  • 50 box jumps with a 24-inch box
  • 50 “floor wipers” (a core and shoulders exercise at 135 pounds)
  • 50 “clean and press” at 36 pounds (an olympic lift)
  • 25 more pull-ups

That’s it… a total of 300 reps. Now, if you just passed out from exhaustion reading this, you’re not alone. This is an intense, elite level workout routine.In fact, many of the actors couldn’t complete it and many didn’t even try.

So, as the saying goes – don’t try this at home. This was designed as test for well trained individuals. They didn’t just jump right in and do this workout. They had months of training, and in many cases were extraordinarily fit before even starting their training.

The 300 Workout For The Everyday Person

I am going to assume that most people reading this article are not at an elite level of fitness. Therefore, I don’t suggest that you do the 300 workout routine as listed above. Instead, I would like to offer you a 300 workout that is modified for us folk who are a little older and little less conditioned. Still, this workout will be challenging and will be excellent for fat loss.

  • 15 modified pullups using a barbell that is secure in a rack about 3 feet high. Grab the barbell and slide underneath, extending your legs so you gradually become more horizontal. Then, pull your chest to the bar. It’s easier than a regular pullup as you are not using all your weight for resistance.
  • 20 pushups
  • 15 squat jumps. Go into a regular unweighted squat and explode into a jump.
  • 30 crunches
  • 10 dumbell squats with a push press at the end. Use a weight that you can comfortable handle for the prescribed number of reps. If you don’t have weights do 10 burpees.
  • Another 15 of our modified pullups.

In total, this will give you 105 reps. Not quite the 300 workout, but at least you won’t hurt yourself in the process. As you increase in stamina and strength, you can modify this 300 workout routine by adding more reps to the individual exercises… After a while, you might have your own 300 workout.

***Note how I subbed out some of the exercises. The deadlift in particular is a concern to me. This exercise has the potential to cause injury to the back, especially if it is done by a novice in a fatigued state.