The 300 Workout
Want Hollywood muscle? Try this 300-rep Spartan workout—used by the cast of the movie—for a full-body transformation
Sometimes a movie takes off for no apparent reason.
And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can’t get enough of.
Related: RIPTENSITY—Fast Bodyweight Workouts From Men’s Health That Are So Intense, They Rip Away Body Fat!
Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned more than $450 million worldwide since its release in March 2007.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of Men’s Health, visitors to the website have been clicking on everything 300.
One of the most popular videos on our site since then has been the “300 Workout,” as demonstrated here by Men’s Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.
“It looks simple on paper, but I promise you, it’s a great muscle building workout,” posted one man on MensHealth.com.
Another posting noted the extreme interest generated: “I sense a new ‘Brad Pitt in Fight Club’ standard being born.”
Butler’s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.
Ballantyne put together this workout video series for you to follow along with and—provided you’re fit like a king—try for yourself.
“One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds,” says Ballantyne. “He didn’t practice this workout … and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!”
“It’s a brutal workout, starting out strong and slowing down, finishing at a crawl,” explains Ballantyne. “I don’t plan on doing that any time soon or, really, ever again.”
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. All exercises are done without scheduled rest between moves.
The “Original” 300 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
The Intermediate 300 Workout
- Pullups – 25 reps
- Dumbbell Deadlift – 50 reps
- Pushups – 50 reps
- Bodyweight Squat Jumps – 50 reps
- V-Ups – 50 reps
- Dumbbell Push Press – 50 reps
- Pullups – 25 reps
Obviously, this is still a challenging workout. You shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted.
Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.
For example, you might try this workout, great for a guy with moderate fitness:
The Beginner 300 Workout
- Bodyweight Rows – 15 reps
- Bodyweight Squats – 25 reps
- Pushups – 15 reps
- Jumping Jacks – 50 reps
- Mountain Climbers – 20 reps
- Close-Grip Pushups – 10 reps
- Bodyweight Rows – 15 reps
The “Original” 300 Workout
Do the following exercises below in a row. Complete all reps before moving on to the next move.
1. PULLUPS (25 REPS)
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length.
Pull your chest to the bar, pause, and then lower your body back to the starting position.
Related: 4 Ways to Become a Pullup Powerhouse
2. DEADLIFTS WITH 135 LBS. (50 REPS)
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width.
Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.
3. PUSHUPS (50 REPS)
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Related: The Pushup Workout From Hell
4. 24-INCH BOX JUMPS (50 REPS)
Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it.
Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.
5. FLOOR WIPERS (50 REPS)
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.
6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 REPS)
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip.
Related: The Ultimate Kettlebell Workout
Drive your hips and legs through the floor to bring the kettlebell up to your chest (Note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.
That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
7. PULLUPS (25 REPS)
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length.
Pull your chest to the bar, pause, and then lower your body back to the starting position.
The Intermediate Workout
Do the following exercises below in a row. Complete all reps before moving on to the next move.
1. PULLUPS (25 REPS)
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length.
Pull your chest to the bar, pause, and then lower your body back to the starting position.
2. DUMBBELL DEADLIFT (50 REPS)
Set dumbbells on the floor and stand facing them. Bend at your hips and knees, and grab the dumbbells with an overhand grip.
Without allowing your lower back to round, stand up with the dumbbells. Lower the dumbbells to the floor.
3. PUSHUPS (50 REPS)
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. BODY-WEIGHT JUMP SQUAT (50 REPS)
Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.
Related: The Ultimate Bodyweight Workout
5. V-UP (50 REPS)
Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head.
In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.
Related: The 25 Best Abs Exercises
6. DUMBBELL PUSH PRESS (50 REPS)
Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Set your feet should be shoulder-width apart, your knees slightly bent.
Dip you knees, then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
7. PULLUPS (25 REPS)
Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length.
Pull your chest to the bar, pause, and then lower your body back to the starting position.
The Beginner Workout
Do the following exercises below in a row. Complete all reps before moving on to the next move.
1. BODY-WEIGHT ROWS (15 REPS)
Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor.
Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.
2. BODY-WEIGHT SQUATS (25 REPS)
Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then slowly push yourself back to the starting position.
Related: The 6 Secrets to Transforming Your Legs
3. PUSHUPS (15 REPS)
Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. JUMPING JACKS (50 reps)
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide.
Without pausing, quickly reverse the movement and repeat.
5. MOUNTAIN CLIMBERS (20 REPS)
Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles.
Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.
Related: 52 Mountain Climber Variations That Burn Serious Amounts Of Fat
6. CLOSE-GRIP PUSHUP (10 REPS)
Place your hands directly under your shoulders. Lower your body, keeping your elbows tucked close to your sides.
7. BODY-WEIGHT ROWS (15 REPS)
Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor.
Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.