The 300 Workout

Created by stephenb

  • Currently 3.9/5 Stars.
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Tagged as: full body, 300, and minimal equipment

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3 Workouts / 14 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This is a training program that is similar to the one performed by the actors for the movie 300. The final workout consists of 300 reps and is very challenging. The number of suggested sets and weight is a goal to work towards for each exercise.

Begin with the 100 Reps workout and work your way up to the 300 Reps one. Try to perform the workouts with as little rest as possible. It's OK if you take multiple sets to complete an exercise.

This is not necessarily a workout rout...



This workout is the first hurdle on the way to becoming a Spartan. Complete the exercises in as little time as possible. Make sure that you can complete this workout fairly easily before moving on to 200 Reps.

View Workout Details

Small Pullups
1 set: 10 reps
Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...

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Squats - Ball
1 set: 25 reps
The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ...

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Russian Twist
1 set: 20 reps
Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y...

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1 set: 25 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

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Arnold Dumbbell Press
1 set: 20 reps
Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st...


What People are Saying


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This is a great article. It is very hard to lose weight and to become commited to a diet. There are so many <a href="">Workout Programs</a> out there online. I have found this incredible site that offers many weight loss tips. I hope it helps.

Created over 5 years ago by lillyadams79


I really think this is a great workout, one that really proves the quality of strength. Even if the results your looking for aren't achieved, I can tell your strength will greatly improve!

Created over 6 years ago by Weakland


I think this is a great test of fitness and would think it would become much easier to perform as time goes on. I would like to be able to perform each set completely, wihtout needing a pause. The only exercise I think I might fail to do that with, at least at first, is the arnold press, as I might start with too high of a weight.

Created over 6 years ago by halljr07


me and a friend want to be spartans for halloween and we decided we also needed to get into shape as well.

Created over 6 years ago by 300SPARTan


300 Workout

I chose this workout because the guys in the Movie were in pretty good shape and I read a good article on it in Mens Health Magazine. I'm excited to try it.

Created over 6 years ago by michaelkells013


A Good Check Up

I do something similar to this once every 3 months to see where I need improvement and what I'm working too much. Just a disclaimer (at the risk of sounding like a pretentious douche) while this was indeed done by the actors and trainers for the film, this is not what they did everyday, the key to getting the sculpting and strength (not 'strong' air muscle like supplement takers and aging ex-high school football players) is switching up your workout so that you don't get your body into a routine, or else you stop seeing significant improvement. Its still a lot of fun to do as a challenge on days you either feel like crap or feel like working your body into the ground.

Created over 6 years ago by rcain1092



Hanging Pikes look scary. I can handle the rest.

Created over 6 years ago by nbrdogg10


CROSSFIT! That is the REAL 300 workout. Gym Jones trained the actors, but that is where they get their foundation.

Created over 7 years ago by sl33pwalker


This is the original "300" workout that the cast & crew of the movie attempted to perform at the end of their 4 month training program with GymJones. The weight used with the deadlift was 135lbs and 36LB kb for the clean-press. Floor sweepers substituted the hanging pike using 135lb barbell. Only 17 members of the cast & crew (50%) completed it without rest. I completed it in 45 mins and it was not easy. I would actually pay to see someone complete this in under 19 minutes as the top finisher did. Look it up at and try it if you think it sounds easy.

Created over 7 years ago by taburg2



I currently perform a slightly different variation of this workout 3 times per week and it absolutely shreds me. Cogmill had the workout accurate in his comment, but tis one has the basic idea down. I do it on alternating days with varying distance runs.

Created over 7 years ago by bpritch


the truth!!

does this really work..

Created over 7 years ago by mr-g


There are many 300 workout programs at the net. But non of them is true. These workout program names comes from commercial mind. These programs might near 300's cuz bodybuildings basics always same... + BTW It's not about 300 workout program. It's about what supplements you got.

Created over 7 years ago by dachosen1


Inaccurate Title

This is not the 300 (movie) workout. This isn't even similar to the movie's workout. The real 300 workout required kettle ball tosses, truck-tire lifts, bungee sprints, and other insane exercises. Nor is this much of a test workout. Any workout beyond the beginner-level exceeds the difficulty of this workout.

Created over 7 years ago by gamlor956



Ive wkd out with 50 year old men that could do this with ease.. Heres thier wk out and I puked on it (no carbs 3 days) 25 pushups 10 sets, 20 pullups 10 sets, circuit train 25 reps on 15 machines and scattered dumbells... No Rest between the sets.. Hence the me puking..

Created over 7 years ago by namrepus7


read the details

The post is a little misleading, but accurate. Words like "first hurdle" and "final challenge" imply that these are the fitness tests mentioned on the Gym Jones site, and not a regular workout. The assumption I first made was that this was a regular workout, to be repeated a few times a week, which is certainly my fault. But the description in the title and text could be clearer.

Created over 8 years ago by RobC


300 workout

from what I remember reading from Mark Twight's website, the idea of the workout was to make the character's physically strong, like soldiers, and the sculpting just came along with correct dieting alongside the training. It's really more of a fitness test as one guy has said (doing it under 25 mins). The chap who was head of the Aegeans, and not the hardest looking of the bunch could do it in about 19. It's a nice way to finish off a set, but i wouldn't recommend using it as a routine. Even Mark said try it maybe once or twice a week to see if you're getting better with your times. If your cardiovascularly fit, you'll do this better than if you're just plain strong. I can do it in 25 mins, and i don't look nealry like those guys from the movie, but i reckon i'm a little stronger.

Created over 8 years ago by HeavyB


Read the details

Names are misleading, read the details before passing judgement. I'll definitely try this out and see how it works out.

Created over 8 years ago by omichron


This Works well

I can tell you that i have been doing weights for almost 20 months and still i cannot do more than 19 pull ups with my own body weight. I do notice that i increase my reps by 1 or 2 every week. I also notice a diffirent sculpting over my chest and abbs.

Created over 8 years ago by henrybooysen


Yes it is!

Does anybody even look at the details of the workout programs before they post? The 300 is exactly the same as the one from GymJones (with the exception of the floor sweeps / Hanging Pike). The 100 & 200 rep versions have some different exercises, but I think that's great! It gives some variation before you get to 300 reps. I think if people had "Viewed Details" they would have known what's up. Then maybe this exercise would be rated higher - because, come on, this is pretty cool!

Created over 8 years ago by brihogan


Hate to break it to you but...

This is in no way modeled after the program used to get the cast of 300 ready for their time on screen. It doesn't even resemble the assessment someone mentioned it was meant to be. The workout used for 300 was made up by Mark Twight of Gym Jones which you can read more about @ The actual assessment consists of: 25 pullups, 50 deadlifts @ 135 pounds 50 pushups, 50 box jumps on a 24-inch box 50 floor wipers, 50 single-arm clean-and-presses using a 36lb kettlebell, 25 more pullups.

Created over 8 years ago by cogmill


300 is a benchmark

The idea is not to do this as a workout. You do your regular training and attempt this when ready. Try it once a month, and time yourself. is the originator.

Created over 8 years ago by jasond


Arnold Dumbbell Press?

I doubt the spartans knew this one hehe. What's this for, strength?

Created over 8 years ago by asantos



If you can complete the full 300 workout in under 25 minutes you are officially, "The Man" or "The WoMAN". As someone who hasn't done chinups as a part of their routine, let me tell you, get ready to do a lot of sets to get to 25 reps in either the 1st or 2nd set of 25. Prepare yourself to be sore the next day .

Created over 8 years ago by jeffc78


Not 300 reps for each exercise...

The number of reps for all the exercises combined are 300. I think it's more like 25 pull-ups, which is still very difficult.

Created over 8 years ago by seanbenson



Seriously? 300 pullups? 300 Pushups? Who can do that at one time?

Created over 8 years ago by allanbranch

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