About a month ago, I came across the 300 workout through a friend who had been using it in his training sessions down the gym once a week. I didn’t know too much about it apart from that it is apparently the training regime actors used to get into shape for the Hollywood movie 300. If you have seen the film, you will know it consists of an army of 300 men with chiselled shoulders, ripped six packs and rock hard thighs. Basically buffed and toned to the extreme!
The 300 Workout
The workout gets its name from the total number of repetitions. It’s an intimidating workout which includes these weight training exercises:
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 floor wipers (a core and shoulders exercise at 135 pounds)
- 50 “clean and press” at 36 pounds (a weight-lifting exercise)
- 25 more pull-ups
That’s a total of 300 reps!
Why is it so hard?
There is no rest between each exercise and the aim is to complete all 300 repetitions in the quickest time possible.
What a lot of people don’t realize it that the 300 workout was used as a test at the end of the actors training regime to examine their fitness levels. A lot of people believe that this was the only workout the actors used to get their lean ripped bodies that you see in the film. They in fact trained using various workouts such as high intensity circuit training, heavy lifting, hard interval training, before they even attempted the 300 workout. It’s not for a beginner and the workout should only be challenged by someone with a lot of gym experience and good fitness levels.
I attempted the 300 workout and it is VERY hard. I have been training down the gym for the last couple of months and considered myself fit. But this workout challenged me to the max! I did it in 35 minutes which isn’t too bad considering it was my first stab at it. Andrew Pleavin who plays Daxos, leader of the Arcadians, was the only actor to take the 300 workout test. He completed it in 18 minutes and 11 seconds, which makes my 35 minutes look piss poor.
The 150 Workout
Basically half the work, but you still get great results. The 150 workout consists of the following:
- 15 Bent Over DB Rows – Choose a weight you can handle
- 15 deadlifts using the same DB’s above
- 15 pushups
- 25 Jumping Jacks
- Spiderman Pushups
- 20 Abdominal Bicycles
- 15 Walk Outs
- 20 Bodyweight Squats
- 15 Bent Over DB Rows
This will all add up to 150 total reps!
Advice for Beginners
No one can do the 300 workout test without any prior training. You need to start off slowly and gradually build up your fitness and strengthen your muscles. For the last few months I have been using Mike Geary’s Workout Program which is great for losing body fat and building lean muscle. I highly recommend giving his workout The Truth About Six Pack Abs a try before attempting the 300 workout. Using Mike’s workout alone I have lost over a stone in weight and built a fair amount of lean muscle so far. In a way there is no need for me to give the 300 workout another try as my main aim is to get a ripped body gradually without killing myself. However the 300 workout is a good measure of fitness and I am sure in a month’s time I will test myself again and see how much my fitness levels have improved using Mike’s Program.
Get a Body Like Gerard Butler!
If you want to build lean muscle and lose body fat then you need to read Mike Geary’s The Truth About Six Pack Abs Program. I spent years following fitness programs, trying to gain lean muscle and lose body fat, but none of them seemed to work. Don’t waste your time! Want a programme that works? Then you definitely need to try The Truth About Six Pack Abs Program. I literally striped the body fat and gained lean muscle in the first month of trying his program and I was only using his beginner’s workout routine. Mike is currently offering a Risk-Free $4.95 trail, so you can try now and decide later
To Your Success!
Steve Harold
