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The 300 Workout

The big buzz around many gyms and fitness sights is the workout the actors used to get in shape and build muscle for the hit movie “300.”

Of course, as readers of this blog expected, it is a combination of compound weight training and bodyweight exercises, coupled with the challenge of tying to finish the routine in the fastest time while doing the exercises properly.

Over the next couple days we will focus on the 300 workout and various ways on how to perform it, including a beginners workout based on the 300 principles.

The 300 program features compound, multi-joint big muscle movements. If you’re into isolation exercises and light training – this is not for you. Here is the basic 300 workout.

Pullups x 25
Deadlifts x 50 w/135 pounds
Pushups x 50
Box Jumps x 50 w/24″ box
Floor Wipers x 50 w/135 pounds
Dumbbell Clean and Press x 50 w/25-35 lbs (must touch the floor between reps)
Pullups x 25

300 reps total

Notes: Train hard, eat right, get plenty of water and rest. This program is not made to be performed everyday. You can do this twice a week and try to get a better time each time through. Remember this is not a workout for beginners. You need to be in decent shape to start before doing this. In upcoming posts, we’ll have variations of the 300 workout for beginners and intermediates.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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