THIS IS SPARTA! The 300 Workout

When the movie “300” was released, many people from around the world were left wondering how did these actors get in such amazing shape?

The answer is by following the 300 workout, which was specifically designed as a test of fitness and conditioning for the actors.

A report by Men’s Health magazine claims that Gerard Butler’s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that stand out, he and other cast members used this grueling, unorthodox rite of passage.

The hidden meaning in the name is that there are 300 reps for 7 different exercises. Some of the actors went from being around 18 kg (40 lbs) overweight to being lean, mean, fighting machines in a matter of months.

This workout is done in a giant set style. Basically, you go from exercise to exercise without or with very little rest.

Is the 300 workout effective?

The 300 workout is a very physically and mentally demanding conditioning training, so you can’t do it every day. Depending on your fitness level, stick to the 300 workout 2-3 times a week, giving yourself at least a day of rest between workouts.

As with any other workout, to maximise your gains you need to increase your protein intake and lower the carbs. If you feel you are burning out fast, give yourself some extra days of rest.

Vincent Regan played the role of Captain Artemis – the second in command of the Spartan force. The 300 workout results for him were a clear body transformation in just 8 weeks.

The 300 workout variations

There are other variations of the 300 workout that are more suitable for beginners and intermediates. See them below:

The Beginner Version

• Bodyweight Rows – 15 reps
• Bodyweight Squats – 25 reps
• Pushups – 15 reps
• Jumping Jacks – 50 reps
• Mountain Climbers – 20 reps
• Close-Grip Push Ups – 10 reps
• Bodyweight Rows – 15 reps

The Intermediate Version

• Pullups – 25 reps
• Dumbbell Deadlift – 50 reps
• Push Ups – 50 reps
• Bodyweight Squat Jumps – 50 reps
• V-Ups – 50 reps
• Dumbbell Push Press – 50 reps
• Pullups – 25 reps

Obviously, these are still a challenging workouts. You probably shouldn’t do it unless you are already in great shape. Fortunately, the 300 workout can easily be adapted.

Appropriate exercises can be changed up, for example: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

This article first appeared on GYMNASIUMPOST.com on 24th June, 2020.