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300 Spartan Workout

Type: Muscle Building Workout

The 300 Workout is one of many devised by Gym Jones, to get the actors of the 300 movie looking like Spartan Warriors. The workout also gets its name from the total number of repetitions. Whilst the actors never did the same 300 workout routine twice, this specific Spartan workout routine was created as part of their training program to measure their progress. The most effective Spartan 300 Workout was designed to not only make the actors look good, but also to make the audience believe these guys could actually take on the might of the killer Persian army.

Brutal Training Regimen

The actual training they went through was a gruelling regimen of circuits devised of unorthodox exercises to test and improve every aspect of their fitness. No two workouts were ever the same, so their bodies could never adapt or become remotely comfortable with what they were doing. The result;

Increased Strength, Muscle Size & Endurance

The 300 workout was designed to test their fitness and was considered to be a passage of rite to star as a Spartan Warrior. On paper it doesn’t look too bad. However, when you consider the aim is to complete the full workout in 20 minutes or less, then the true challenge becomes clear. As you progress you will see improvements by a reduction in the overall time taken to complete the workout. By which time you'll have a physique like King Leonidas (Gerard Butler) in the 300 movie.
Day 1
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Day 3
Day 4
Day 5
Day 6
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300 Workout
Instructions:
  • Perform each of the exercises below for the required number of repetitions.
  • Aim to complete the full circuit with no rest between each of the exercises.
  • The aim is to complete the workout in the least amount of time.
  • 20 minutes is the target time.
  • Choose a weight that you can just manage the required number of reps with.
  • Perform all of the exercises with proper form.
Exercises: Show All | Hide All
1 Pull Ups, Overhand, Wide Grip
25 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Forearms
Mid Back
 
Description: Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back ...

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2 Dead Lift, Barbell
50 reps 
• Aim to use an olympic bar loaded to 135 lb. • Alternatively pick a weight you can just perform 50 reps with.
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will build leg and back strength and teach you to handle heavy loads correctly.

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3 Push Up
50 reps 
 
Targets: 
Muscle Groups:
Chest
Core
Triceps
 
Description: The push up (also known as press up) is an excellent exercise for working the chest muscles and arms. Also because of the position you have to maintain to do this exercise correctly, it also works the core, abdominals, legs a ...

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4 Box Jumps
50 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jumps also helps to develop bone density and improve cardiovascular fitness.

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5 Leg Raises, Bent Knee, Twisting
50 reps 
25 reps each side
 
Targets: 
Muscle Groups:
Obliques
Lower Abs
Thighs
Upper Abs
 
Description: The bent knee twisting leg raise is a progression from the standard knee leg raise exercise. The trunk twist or rotation creates an additional challenge for the obliques and helps to develop coordination.

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6 Clean and Press, Dumbbell
50 reps 
25 reps each arm
 
Targets: 
Muscle Groups:
Buttocks
Biceps
Calves
Lower Back
Shoulders
Thighs
Triceps
 
Description: The dumbbell clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back, arms and shoulders. Performing the clean and press exercise with a dumbbell is great for working the shoulders ...

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7 Pull Ups, Overhand, Wide Grip
25 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Forearms
Mid Back
 
Description: Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back ...

» More Information


Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

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