Look like a Spartan with '300'

Not everyone wants to carry serious bulk and size, instead they just want to gain some nice lean muscle mass and be shredded! Much like the actors in the film 300 for instance, so how did they do it? Well, due to the immense popularity of that film the ‘300 workout’ routine was released, which was the training methods using by the cast of the film to get into that shape! Today you too, can learn about the ‘300 workout’ and begin your journey to look like a Spartan!!!

The ‘300 workout’ is based on one giant set in effect, where you perform 7 exercises back to back, with no rest in between. Between the 7 exercises the amount of repetitions you complete adds up to, you guessed it, 300! However, you probably won’t be able to complete each exercise in one set; it may take you 2 sets per exercise with a short break between to hit the numbers! Below is the ‘300 workout’ as we know it today!

  1.  Pull-ups for 25 reps
  2. Deadlift for 50 reps
  3. Press ups for 50 reps
  4. Box jumps for 50 reps
  5. Floor wipers for 50 reps
  6. Kettlebell clean and press for 25 reps (per arm)
  7. Pull-ups for 25 reps


There you have it! 300 gruelling repetitions to get your body into shape! So how would I rate this workout? Personally I believe for those of you who are limited on time, and want to build a nice ‘athletic’ shape this is THE workout for you! It is a completely balanced workout which attacks your fast twitch muscle fibres, slow twitch muscle fibres as well as your cardiovascular system. I would recommend doing this at either end of the week, with a lower repetition compound workout mid week. This will ensure all of your key foundations are covered!

For those of you who find the repetitions become easy for you to do on the ‘300 workout’ I would recommend increasing the resistance. That is the beauty of training; you can always make it harder! For instance, if you find the 50 press-ups too easy, put a weight on your back or hold for 2 seconds at the bottom of each rep! There are various ways and means of making a training session harder.

After my 12 week transformation is up, I will be doing a 300 training session, I am looking forward to it!

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