The 300 Spartan Workout

You've seen the movie 300, now get the body. This is the intense 300 Spartan workout used by the cast of the movie that delivers results.

Workout Summary

Lose Fat
Full Body
Barbell, Kettle Bells, Other
Male & Female

Workout Description

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.

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
Exercise Reps
Pull Ups 25
Deadlift 50 using 135 pounds
Push Ups 50
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
Pull Ups 25


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83 Comments+ Post Comment

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Posted Sun, 03/18/2012 - 04:28
Would this routine be combined with any other routine, or cardio to see maximal results? If so what how much more?
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Posted Wed, 06/04/2014 - 18:21
When I first started this workout I was on my highschool football team. To best optimize results I was told to do it after my football workout which consisted of; Monday bench 3 sets of 10 8 6 reps and squats with the same alternate rep amounts every week from 10 8 6 to 5 5 5 to 5 3 1 then back to 10 8 6. Tuesday is dead lift and power or hang clean with Same rep counts then on Friday it's back to bench and squats. Before you start this workout routine you need to find out what your one rep max is for every workout. There are several good rep calculators that I recommend for deciding how much weight to use on these sets. You're supposed to go until failure in your last sets but I wouldn't recommend that when doing this with the spartan workout.
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Posted Mon, 03/19/2012 - 11:06
If your goal is to get shredded, I wouldn't add much more than some moderate cardio on off days. The best thing that will help you is a precise eating plan.
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Posted Sat, 03/31/2012 - 23:04
what about arms? how do u build muscle for them?
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Posted Mon, 04/02/2012 - 11:47
Use one of the popular muscle building workouts on M&S:
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Posted Sun, 12/09/2012 - 19:16
your arms are indirectly activated through the pull ups.
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Posted Tue, 07/30/2013 - 07:42
Ye and your arms are worked in the deadlists, push ups, floor wipers and clean and press. This is a fullbody workout. The aim is mainly definition though, you can build muscle using this workout but that is not the primary focus. These actors needed to be ridiculously shredded
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Posted Fri, 04/06/2012 - 12:45
Can you arms chest and shoulders too with thus workout?
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Posted Fri, 04/06/2012 - 18:47
And should i do them on the same days i do the 300 workout or on off days?
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Posted Wed, 04/11/2012 - 00:41
What if you can't do 25 pull ups?
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Posted Thu, 05/10/2012 - 03:01
then rest and do more until 25 are completed
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Posted Wed, 11/14/2012 - 09:00
Try Useing a Tension Band looped around the bar on one end and one end around your foot, itll help you build the fourm and techniuqe you need to to pull ups with out them and you can also use them for chin ups as well, however make sure you alternate feet as the band does give one side a bit more of an adavantage. also if you cant do 25 find a number that you would feel comfortable at and start there then try and add 1 or 2 every time you do a set. hopefull this helps.
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Posted Thu, 04/17/2014 - 23:57
Practice,practice and practice...
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Posted Fri, 04/27/2012 - 10:55
how many weeks do you do this for?
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Posted Sun, 05/20/2012 - 15:37
I like the way this workout looks and I'm hoping it will give me the cut body I'm looking for. But I noticed that there are chin ups involved and Im not that great at chine up or pull ups to save my life is there anyway that I can improve my chin ups and pull ups in a diffrenet way or easier way?
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Posted Sun, 09/09/2012 - 08:30
@peter, you could do lat pull downs & rows.
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Posted Tue, 01/29/2013 - 15:01
Do as many full chin ups/pull ups as you can. Then get a stool or box that you can stand on that brings you to the same height as being at the top of the rep. Then over 3 seconds lift your feet up and lower yourself down to the bottom of the rep. Stand back up and repeat. Next work out try to do more full reps, even if its only one more, before using the stool.
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Posted Mon, 06/18/2012 - 05:20
niranjan singh
is this workout good enough for all the body parts? I want to loose muscle mass & fat both. right now i do weight training for 3 days and 2 days cardio(jogging). I tend to put on weight very easily and the moment i increase my intake of protien (egg, fish & meat) i tend to bulk up which i dont like at all. I want to look like brad pitt from "Fight Club" . pl suggest. thanks
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Posted Tue, 01/08/2013 - 10:33
Try high interval training. You're probably not burning enough calories just by jogging every day. Try Sprinting 15 seconds, jogging for 60. If yur at a gym it's easier to use a bike, rev up 15 seconds, go average for 60. You'll burn 300 calories in a 20 minutes.
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Posted Mon, 06/25/2012 - 11:01
hi loving the workout, however once completing the exercise once do you repeat this or is that it.
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Posted Fri, 07/13/2012 - 08:48
Joseph Rosales
Steve I just have two questions; 1) Are we able to use the weighted machine for pullups? 2) For floor wipers, is one rep " legs the left" or one rep " legs to both left and right"? Thanks for the clarification. On a side note, I've been at this workout for about a month now and could not do a pull-up to save my life; after using the machine, I've been able to do at least 7-8 straight pull-ups without it and have was in awe!
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Posted Thu, 07/26/2012 - 21:55
so just one set per day?
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Posted Tue, 08/07/2012 - 14:31
I believe 3 complete sets of this workout would rock, but 2 would be nice. Am I on the right track?
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Posted Tue, 08/07/2012 - 14:32
Also, why is it that Admin has not looked at this thread since 04-2012? Leaving a lot of folks hanging!!!!
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Posted Wed, 08/08/2012 - 02:43
@ Michael - The pull ups with tone your biceps and the pushups will tone your triceps and chest. If you feel this isn't enough yes do arms on the same day but not until you're done with the 300 work out. Also the kettle bell will help shape your shoulders. I had another 50 pushups at the end of the circuit myself. @ Tanner - As many as you can stand :) Feel free to add a second circuit or incorporate your own ideas after a little while as you become more advanced. @ Peter - I have an injured shoulder so before I attempted pull ups I got myself used to lat pull downs and curls, this will help your pull ups a bit. Also assisted pull up machines help. @ Scott - Its just one circuit, try it and I guarantee it will gas you out. @ Joseph Rosales - Only if you can't perform all 25 pull ups on your own should you use the weighted machine. Also one rep is legs up to the left plate, back to center (feet shouldn't touch the floor), then up to the right plate..that is one rep. @ Meister - Just one set every other day should be fine until you are a bit more advanced. If you already consider yourself to be in great shape and this isn't enough for you yes do 2-3 circuits and get creative with anything you think you might be slacking on.
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Posted Mon, 08/13/2012 - 10:56
And wat abt the Ab workouts????
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Posted Mon, 08/20/2012 - 13:23
Marv Elhack
@Abinash - the floor wipers will kill your abs (and your shoulders). Hardest part of the workout for me.
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Posted Tue, 08/28/2012 - 17:04
Geez, seems like the readers of this article are in great shape...looking to do it twice or add some exercises. I wish I were that fit! I don't know a lot of people who can do 25 (correct) pull-ups (not chin-ups). Even without the total of 50 pull-ups, the 50 deadlifts with 60kg will be very hard just because of the huge amount of reps with a not too light weight plus the rather high reps and height of the box jumps just before the floor wipers...tough, very tough. I think this workout will do the job.
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Posted Tue, 09/11/2012 - 08:29
I agree, there either in great shape or more believable is that they do not do the exercises, routines or both correctly! it is a really difficult routine that will have you gassing. the one arm clean and press is light but after every thing else it is a lot more difficult i wonder if ppl know its ment to not have any breaks. And once you master it you should maybe move on to another work out as a work out is not ment to be followed more than 8 weeks because of adaptation and plateauing.
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Posted Fri, 08/31/2012 - 14:57
Do you think it's okay to add like 3-5 minutes of cardio between every two exercises to help burn fat?
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Posted Thu, 09/06/2012 - 00:13
Hey Steve. I am currently a college student with plenty of free time to fit in workouts. I'm currently 220 pounds of a lot of muscle but also some fat. My main goal is to look something like Tom Hardy as Bane from the new Batman movie. But I have been confused as of lately because I have found both workouts to build muscle mass like Tom Hardy did for the movie, and ones that get you shredded like this one. If I still have some fat in the way should I do this 300 program first to lose it and get the fat out of the way or should I just jump into the type of workout Tom Hardy did to become Bane and hope that the muscle gains just overpower the fat? I have been struggling with this conflict for a while and could really use some advice and any at all would be greatly appreciated.
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Posted Mon, 09/10/2012 - 17:10
Jerome Demers
It's Mark Twight and not Mark Twilight.
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Posted Fri, 09/14/2012 - 07:02
just did some research and this is ment to be more of a test than a program! the actors on 300 were not actually doing this day to day they were doing more crossfit type of stuff and had a very strict diet!
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Posted Fri, 10/19/2012 - 20:43
yeah i agree i do this workout once a week just to see how I'm doing. Also I try to break the time record that I had last time!
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Posted Mon, 11/12/2012 - 10:03
math guy
Anyone else confused why this 300 workout only has 275 rep?
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Posted Tue, 11/13/2012 - 20:46
count again lol!
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Posted Tue, 02/05/2013 - 07:55
It has 300 you missed that the kettleball cleans are for both arms. 25 reps each arm...
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Posted Mon, 11/12/2012 - 12:13
how many times do we do the beginner a day?
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Posted Thu, 11/15/2012 - 17:34
It's 300 reps math guy... 25 with each arm on the kettle bell clean and press ;) Also, does anyone know how long you're meant to do this for? I've just started it with a fair amount of weight to shift and muscle to gain and just trying to judge how long it'll take to get to my goals! (yes I'm also sticking to a healthy diet and doing other exercise on off days).
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Posted Mon, 11/19/2012 - 20:47
Kevin McGuinness
It should be a criminal offense to advise people to do this workout three times a week. Anyone who would advise such a thing clearly has no formal education on exercise physiology. Ask the guys at "Gym Jones" who trained the actors for "300" and created this workout; this was a test to be administered at the end of a grueling training program. It is hardly a safe or comprehensive workout plan.
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Posted Thu, 11/29/2012 - 14:50
jack green
do you have a meal plan to go with this
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Posted Sun, 12/09/2012 - 15:11
what about the abdominal aspect. I'm trying to get shredded, and i'm not seeing any ab work. Or do the exercises work the ab muscles secondarily? Please respond!
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Posted Mon, 10/21/2013 - 14:05
Floor sweepers train the abs and deadlifts basically train the whole body. Even pull ups train abs.
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Posted Sun, 12/09/2012 - 16:30
Is it close grip chin-ups or wide grip chin-ups ?
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Posted Tue, 12/11/2012 - 06:30
Ethan Lamb
I have broken the 300 workout down into smaller chunks of reps but still doing a total of 300 reps and then work up to doing all the reps in one go. For example, I did 5 pull ups, 10 deadlift, 10 press ups, 10 box jumps, 10 floor wipers, 5 each arm clean and press and then another 5 pull ups at the end. Drop to the floor and then begin the process again. More like circuit training this way and you can build the reps up once it get easier or on a weekly basis.
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Posted Sat, 12/15/2012 - 02:23
Can this workout be used to gain mass for hard gainers?
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Posted Sun, 12/16/2012 - 05:45
You're doing these exercises as a superset for time, so if you're working hard, you should be pretty gassed after you finish. I've done this workout twice now, as prescribed (complete all of 1 exercise before moving to next); the first time I finished in 20:43. Today, about 5 weeks after the first attempt, I finished it in 14:31. It crushed me, but it felt great to kill my previous time like that. I'll try it again in another month and see if I can improve it even more.
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Posted Fri, 12/21/2012 - 09:00
Hi everybody just a question with this workout is it possible to add muscle mass and lose fat?
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Posted Fri, 12/21/2012 - 20:59
Keenan Jackson
You can do this workout everyday of ur life and die everything or you can do it a few times a week and eat right and better your overall health and fitness. The choice is yours. The workout helps you burn fat and tone muscle! Building muscle requires you to add higher amounts of weight. Ex. Adding a 45lb plate to your back while doing push-ups, or a weight belt to your pull-ups. I'm not recommending this, but it's an idea. This workout is hard enough, I don't care how good of shape you are in. Do the workout every other day for a month and then do some strength training for a month. Mix it up and do what works for you. Every body is different and builds muscle and burns fat differently! Good luck!
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Posted Tue, 01/01/2013 - 13:25
Mark Enfinger
would this work out wrok if you're joining the U.S.Army