- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Kettle Bells, Other
- Target Gender Male & Female
- Workout PDF Download Workout
This is the original workout used the the cast of the movie 300, created by fitness trainer Mark Twight. It is an intense training system and is not meant to be performed every day. The 300 Spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days.
- Monday - 300 Spartan Workout
- Tuesday - Off day or cardio
- Wednesday - 300 Spartan Workout
- Thursday - Off day or cardio
- Friday - 300 Spartan Workout
- Saturday - Off day or cardio
- Sunday - Off
300 Spartan Workout Notes
Rest Periods. Do not rest between exercises and movements. If you can't complete the required number of reps for an exercise you may rest for a brief period until you are able to continue.
Training Level. This is an intense workout system and should not be attempted by beginners. Make sure you take time to learn proper deadlift form and build up your overall conditioning before attempting the 300 Spartan workout. Jumping into any intense workout system without a solid level of conditioning and exercise form puts you at risk for injury.
Box Jumps. If you do not have access to a box, try using a stable bench or or stacking several aerobic steps.
Floor Wipers. Lie on a bench press (or the floor). Unrack 135 pounds as if you were about to bench press, but instead of performing reps you hold the weight at arms length away from the body. Next, begin to perform leg raises, the first rep lifting the legs up and slightly towards the left and the next rep up and slightly towards the right.
Diet. It goes without saying that the 300 Spartan workout should be combined with a sensible eating plan based on goals and current bodyfat levels. Some of the cast members lost up to 40 pounds of fat while using this routine, rapidly transforming from flabby to ripped. For more information on fat loss, check out the Fat Loss Expert Guide.
Spartan 300 Workout
|Deadlift||50 using 135 pounds|
|Box Jumps||50 using 24" box|
|Floor Wipers||50 holding 135 pounds at arm's length|
|Kettlebell or Dumbbell Clean and Press||25 reps per arm using 36 pounds|