300 Workout

Spartans! Ready your breakfast and eat hearty, for tonight we dine in Hell!

The 300 workout is designed to give your body that same lean look youve seen Gerard Butler and his fellow Spartans had in the movie 300. Pound for pound this routine will whip your body into shape. Caution to the wise, this routine is not for the faint of hearts. Rippling muscles like the ones seen in 300 were not built without some blood, sweat, and tears. Unfortunately this routine alone will not be enough to transform your body into this look your desiring. You will need to follow a diet plan geared towards building lean muscle mass. If exercising is something new to you, try starting off with the beginners 300 workout. If your in shape but dont believe your ready just yet, below is an intermediate 300 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


  • 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

They are ready to fight and die.

300 hit the big screen and shocked the world. These Spartans carried an unmatched physique, which commanded respect. Most of us probably thought it was cheap Hollywood effects, or personal trainers that the average Joe would never be able to afford. As it turns out this is not the case. Achieving that ripped abs, bulging biceps Spartan look is well within reach. Are you discipline and dedicated enough to push through and achieve these same results? Mark Twight is the creator of the 300 workout program. He believes that great results in fitness are achieved through great effort. No pain, no gain.


This routine is to be performed as fast as possible without a scheduled rest in between exercises. The more quickly the reps can be repeated, the higher the score received according to Twights original 300 workout program. The steps involved in the original 300 workout are as follows.

  • Pullups (25 Reps): Grab pull-up bar overhand with hands placed slightly further apart than shoulder width. Pull your chest up to meet the bar from a hanging position, pause, and then lower your body back to the start position.
  • Dumbbell Deadlift (50 Reps/135 lbs): Start with barbell positioned on the floor and your body in a squatting position, hips and knees bent. Grab barbell overhand, stand, and then lower weight back to the floor.
  • Pushups (50 Reps): Start positioned on all fours with hands shoulder length apart. Lower your body until your chest is nearly touching the floor, pause briefly, and then push your body back up to starting position.
  • 24-Inch Box Jumps (50 Reps): Stand in front of a secure, sturdy box with feet placed shoulder-width apart. Bend knees and jump onto the box. Step down and start again.
  • Floor Wipers (50 Reps): Start by holding a 135 lb barbell above chest level. Bring feet together to left plate and down to the middle. Then bring them to the right plate before returning them to the middle.
  • Single-Arm Clean-and-Press with 36 lb Kettlebell (50 Reps): Stand with feet shoulder-width apart with kettlebell in between. Bend at knees and grasp kettlebell overhand before bringing up to chest level. Push overhead and lower kettlebell back to the ground.

  • Pullups (25 Reps): Repeat pull-ups according to above directions for another round of reps.