The 300 Workout


The movie 300 got a lot of acclaim on the big screens, but it also drew a lot of attention from gym heads and fitness freaks everywhere.  It was almost impossible to ignore the musculature of the actors on screen.  What’s more, a lot of those guys resembled nothing similar to that when production first began.  To get the actors ready for the big screen, a carefully crafted training program was created.  As measured by success amongst the programs’ followers, this thing works.

It is intended to build muscle fast, increase muscular endurance, and strip away fat.  Take a look at the following and consider implementing this into your regular routine once a week.  Once you train your body a bit, consider adding this two or more times per week to your routine.

  • Pullups – 25 reps
  • Deadlifts with 135lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box jumps – 50 reps
  • Floor wipers – 50 reps
  • Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
  • Pullups – 25 reps

Look simple?  The point of this workout is speed.  The best time set by one of the 300 actors was 18 minutes, 11 seconds.  Once you do this workout once, you’ll see that time is blazing fast.  Most of us will need to take breaks between sets, but when going for a personal best, it is advisable to complete these reps without rest.  This will obviously take a very a conditioned body to accomplish.

Before Photo

While this workout produced huge, bulging muscles in the 300 actors, that doesn’t mean it will in you.  The actors in 300 ate close to 5,000 calories per day while performing this workout.  Assuming you aren’t eating anything close to that, you (I’m talking to the women here) don’t have to worry about that.  What you will get, is a long, lean, strong physique.  Maintain proper diet, utilize this fatigue-inducing workout, and you are sure to see notable differences in your body.

For those that have a hard time completing the above workout, try doing the following until you feel ready for the 300 workout:

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 50 jumping jacks
  • 20 mountain climbers
  • 20 burpees
  • 10 close grip pushups
  • 15 bodyweight rows

By mixing up your workout routine to include elements of the 300 training program, you will confuse and shock your muscles into growing.  Muscle confusion is the KEY to building and maintaining a solid, lean, physique.

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3 comments so far

  1. How To Build Muscle on

    I love visiting your site, I have book marked it

  2. Zac on

    What is a floorwiper?

  3. ShareItFitness on

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