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300 Spartan Workout

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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.

Summary:

Level :

Advanced

Length : < 30 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

300 Workout

Instructions:

Print Workout

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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Push Ups

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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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

» More Information

What are People Saying

@murdurnachos - your friend is right. Working out every day is going to lead to a pretty quick plateau. I would recommend 2 full days of rest per week. Work them in with your schedule wherever you can, but one every few days works well.

wrote at 12:01 AM on Thursday, September 02, 2010

how many days of ANY workouts should i do before a recovery day? i usualy workout every day but one of my friends said i need to take a rest day.

wrote at 6:56 PM on Wednesday, September 01, 2010

@ammar_57: never try,always do!!

wrote at 6:13 AM on Saturday, August 28, 2010

The rest of the workout is a complete routine designed by Gym Jones, and it's something that neither WorkoutBOX or Gym Jones likely gives away to the general public. However, we do have our own full line of complete training programs available in our Programs section for you, so be sure to check those out.

wrote at 12:38 PM on Wednesday, June 30, 2010

thanks for the sample ...what happened to the rest of the workout?

wrote at 4:41 PM on Tuesday, June 29, 2010

@KX250racer - this is explained in the text above the routine. This was ONE of the workouts from the complete program the actors were on at Gym Jones. It's a small piece in a larger puzzle. The program they were on consisted of this and multiple other workouts per week, and no workout was performed twice.

wrote at 8:33 PM on Saturday, June 26, 2010

is this really the 300 workout ? is it just one day a week ?
should i work out in between that day or recover

wrote at 6:48 PM on Friday, June 25, 2010

It doesn't say 135+ - just 135. If you cannot get all 50 in with this weight, simply reduce it.

wrote at 12:15 PM on Tuesday, June 22, 2010

everything seems feasible minus doing 50 deadlifts at 135+ lbs... I like pain, but that's a little out there.

wrote at 3:44 PM on Monday, June 21, 2010

first of all i would try these if i could, then later i will comment

wrote at 5:07 AM on Thursday, April 22, 2010

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