Did you watch the movie 300? Want to have their body? If yes, follow this 300 rep workout
This is week 1
This is week 8
Here is the break down of 300 routine
- 25x Pull-up
- 50x Deadlift @ 135 pound (or more)
- 50x Push-up
- 50x Box Jump @ 24” box
- 50x Floor Wiper @ 135 pound (one-count)
- 50x KB Clean and Press @ 36 pound
- 25x Pull-up
That’s total 300 rep. You should arrange all equipment together. Perform every exercise one set each without rest in between like a circuit training
See the actors in action
source: http://www.gymjones.com/knowledge.php?id=36
You can see in the first photo he is standing closer to make him appear larger, also the light in the second photo is much more flattering. Old tricks.
But it still goes to show if you get up and do some exercise you will progress to your goals.
wow – great work – 50 push ups and i’m finished!
how many times are you supposed to do the 300 workout ?
Waht sort of diet would he have been following and how often a week did he perform the 300 workout?
Hi Joe and scotty.
Those actors in 300 do as many round as they can. I have no seen anyone (even some very strong guy) finised more than 3 round in a day.
Since the workout is about muscle up, you should follow high protein diet like the Abs diet
I know you said the most you saw in a day was 3…would once a day four times a week be good if you could?
Steve:
I would suggest you do three time a week, and if you could, go second round on one of those three day. Take one day off between workout
The 300 workout covers the whole body. You will need a day off to let you muscle recover and grow.
Sam, Thanks for your reply – appreciate it!
Hi
Should I do the workout if I cant do it in 20 min., or should I wait until I am able to do it in that time?
Mark Twight himself said that this isn’t a training regime. It’s a one-time test of fitness levels that they all timed themselves on. He doesn’t recommend or abdicate its use as a recurrent training session. If you want to know what workouts the 300 actors actually did, check out gymjones dot com, they have a schedule of every session.
Yeah, Rorschach is right, the 300 work out wasn’t used as a regualr training programme, it was a test. Only half of the actors actually attempted the ’300′
what impressed me the most about this video was I did’t see any modern gadgets it was all basisics and that what I have at home because I don’t have gyms nearby so I use what have so I think it’s great and it gave me new ideas.
me and a couple of friends have been doing the 300 workout for about 2 weeks but im not sure if im eating properly what was the cast of 300s diet plan
im with Philip, i can easily do a workout for weeks but i never know if im eating right. what is the diet that these guys went on because it clearly worked out
Some of you are asking about the diet the actors used, and if you really read the knowledge section you will get hints to this diet. As far as I can tell its not fully out lined. Some of the guys had to go on cottage cheese and grapes for their diet and I would imagine they were the ones who had 39% and higher body fat, and more lard in their bodies than the others, some had to eat more protein to gain fat. The BMI index is kind of a joke but its a good place to start in finding out your body fat. I would recommend getting the kit that lets you do the pinch and measurements yourself or do the free one offered by your gym. no matter how much you work out, if your bulking up but still have 30% or higher body fat, your not achieving your goal of total fitness, your just looking good half way.
witheld,
You have a couple good comments, but your quote “some had to eat more protein to gain fat” cannot be futher from the truth.
Anyone who has ever taken a nutrition course knows that protien (unlike fats and carbs) CANNOT be turned into body fat by the body. I just thought I would add that so people don’t start walking around with false data in their heads
Protein can too be turned into fat. What the heck? It is the least likely of the macros to be turned into fat but it is very possible.
the actors did not do the “300″ workout on a regular basis…
it was a one time test over the 4 months of training that under 20 of them could pass…
even the instructors only passed it within 2 minutes of the 20 minutes you’re supposed to do it in…
their training was a mix of all different kinds of workouts and they rarely ever did the same routine twice. it was always switched around so that they, their bodies and minds never knew what was coming… so that the workout of the day could not be prepared for… (sometimes u have to shock the body into motion to get what u want out of it)
the 300 workout is far from recommended to be doing on a weekly basis.. it is a fitness test.. nothing more
that is not true, they did this program as a 5 day-a-week workout. in webMD they say it was just a one time test because people shouldnt be just jumping right in to it, especially if they aren’t in great physical condition already.
That is completely untrue. Mark Twight who made the ‘workout’ states that it was a one time test. WebMD are not involved in any way and seem to be affected by the misinformation that the rest of hte blog population is.
The workout for this movie was not responsible for the physiques or the transformation because it was only done once as a test.
Click my name above to read an in depth article on how and why this is the case (beside the obvious case of Mark’s own testimonial)
ok. gymjones.com… do some research people. the 300 test is just that. a one time test that a select few of the 300 acotors did, not all choose to take the challenge. the workouts they did daily were never the same and never repeated. as for diet they were all on diets that got rid of the excess. they only ate enough to fuel their daily activities and did not indulge. some did go on a cottage cheese(fat free) and grapes diet(high protien, no fat). it’s all on gym jones’ website, just gotta read a liitle…
http://www.gymjones.com/knowledge.php?id=35
By the way, cottage cheese has a very high amount of protein…i’m eating some right now…
is possible to get the exact work out that the actors did
What was the mealplans of the actors in the movie 300. What dit they eat and how many times a week dit they do the program,3, 4 or 5 times a week. Same program over and over.
Jannie
Would this work for women as well- a modified plan maybe??
This was not their workout, it was a fitness test used as part of the training for the movie. The training the actors went through was intense, 10-12 hours per day, involved calorie restriction, and constantly varied the workouts. They used performance as a motivator and encouraged the actors/crew who trained to try and complete the 300 circuit and complete it in the best time, but it was not how they trained as many believe
i have been researching the 300 workout for some time now. and based on what i have read…it was a one or maybe two time thing..that only a select few could even complete in time. but…i have been doing it almost four to five times a week now..it about the only thing i do now..cuz i really would like to look like they did…athletic..and very cut. i have been doing it for only about two weeks and already i can tell im gaining weight and packing on lean, mean muscle. so i think that one person can do this workout more than once…even if the body will get used to it and prepare for it. it still works either way. so do what u want i say…its jus a workout. it will push u to ur limits…but thats what you should b looking for. peace -_-
Go look at http://www.crossfit.com. It has an ever-changing workout of the day (4 on 1 off) that military, police and MMA types use. The workout the 300 used is similar.
This not actually the workout they done. If you go to the website Of the Trainer who trained all the people int he move (Gymjones.com) this workout was just a way of testing the athletes after there training was finished
how many times a week should i do the 300 workout?
Hey guys just a ? do u have to do all of that workout in one day or was it broken down into several days or an everyday process
I just did this workout today for my final in my high school lifting class (with lighter weight) and I got the time 25 minutes and 32 seconds. Best in my class. Is that good for someone who is 16?
That is actually one of the worst times I have ever heard about. Please get checked at your family doctor.
BigBicepDude – you are such a moron, stop wasting peoples time by commenting like that, “oh he busted his ass for 8 weeks , thats the only reason he got results..old tricks…meh…grats i guess”
The 300 workout can infact be a daily routine. Just because the cast used it as a test for fitness, doesn’t mean you can’t use it for a routine workout. You may platue, but you can maintain with this workout when u do platue.
how many times a week should you be doing the workout? Should it be every other day so the body has time to heal and prepare for the next workout?
It does’t matter how fast you do it, as long as you do it safely.
anyone got a 300 workout meal plan? I am working hard in the gym daily but can’t find the right food to eat..
is this the 300 movie diet plan? Thanks for the video, looks awesome
how many times a week do you do the workout?
What are the best foods for this training program….is there a special diet i need to be doing.
i will be taking supplements…. muscle Extreme and Ultra Force!
I am only 16 and my teacher chalenged me to do the 300 workout, both of us were suprised to find out i did i did it in 17:29… beat that!
There is another workout entitled 300 and it is done entirely with kettlebells and body weight. Maybe I should watch the video here in addition to reading the post but I’m calling shenanigans on the 50 pull-ups. Except for a select few people that is. Legit, dead hang, no kipping pull-ups. 50? Nope. I only do the kb 300 once per week as it is a bottom kicker, I imagine the workout described here is even worse. It gets my hr at maximum quickly, and could lead to overtraining.
Steve