The 300 workout is tough.
Maybe you need a good dose of "tough" in your life. I think most of us do.
I’m always intrigued by different training routines, approaches and perspectives. Have you seen the movie 300?
Spartan warriors in action, all of them in tip-top shape with ripped muscles and next-to-zero body fat.
Do you wonder how they got their muscular look and what kind of workouts?
Would you achieve the same results with their workout?
Is this just another fitness fad? A routine for an actor that has a personal trainer to write out the reps, meal plans, rest periods, along with a personal chef and masseuse to enhance recovery and gains?
Hollywood is producing superhero, warrior, action-hero movies at a furious pace. Every one has a “new” workout that the star or stars employed to get their muscle-packed physique.
There’s P90x, Spartan workouts, gladiator workouts, Spartacus; there’s batman, captain America, hulk, boxer movies, the 300 workout and on and on, with more to come.
These workouts are all based on high intensity, quick pace, minimal rest periods and using some big, compound strength training exercises.
The workout that shaped the actors for this movie is not for the faint-hearted, nor the out-of-shape.
The workout gets its name from the number of total repetitions, not in the first workout but built up over time. 300 total reps of strength exercises like pullups, deadlifts, pushups and kettlebell clean and presses.
The Appeal of the 300 Workout
The actors in the 300 movie are shredded, warrior-like. They have a look that many men crave but can’t achieve or don't believe they can.
Strong, muscular, extremely low body-fat. Could you achieve this look without the routine they followed?
Sure. By dialing in your nutrition to an optimal level, training hard and heavy and mixing the right amount of conditioning workouts you can achieve a super-hero physique.
It might take a bit longer but it's possible. The 300 workout gets you there faster but isn't sustainable for long.
There are some similarities to the popular “Crossfit” training style as well. The 300 workout is more structured, whereas Crossfit training is diverse and changing daily.
Original workout
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
Intermediate 300 Workout
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps
Beginner Workout
Body-Weight Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps
All exercises are done without scheduled rest between movements.
Who is it For?
For beginners new to strength training or lifters just getting back into fitness after a long break, this routine is not for you.
It’s better suited for someone with a base of strength and conditioning and a few years of consistent training under your belt.
A better program for a beginner would be starting strength or stronglifts.
Follow one of these for six months to a year and then you could try the 300 workout.
These workouts were designed by trainers for actors who are not the average Joe-weekend warrior. On top of having a personal trainer, they often have a personal masseuse, chef, access to all the best equipment, food, and supplements to enhance recovery and progress.
Why Do This Crazy Routine?
If your goal is fat loss, to looked as ripped as possible in the shortest period of time this may be a routine for you.
The workouts are fast and challenging. Some guys crave a new training routine that will excite them, keep them motivated and give quick results. Ready for a shake-up to your normal strength training routine and prepared to be taxed physically and mentally? Give it a go!
Why Not?
Hard on joints, difficult to recover from such heavy duty workouts of multiple compound lifts and excessive repetitions. Need to be proficient at the basic lifts. You will need plenty of motivation and/or a training partner/personal trainer. Doing high rep compounds in circuit fashion under fatigue increases chance of injury.
Add “300” Elements to Your Strength Training Routine
You could incorporate some elements of the 300 workout into your strength training routine.
Again, I wouldn’t advise it if you are a beginner but if you are an intermediate to advanced level trainee you could add some high rep/circuit type work to the end of your workout. .
The 300 workout was effective for the actors of the movie and could work for you if it's in line with your goals. If you do try it, start with the beginner workout and go from there.
Make sure you are at a level of training where you can handle this physical and mental challenge. Sometimes a hard program like this is just what we need.
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