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
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
    Intermediate
  • Program Duration12 weeks
  • Days Per Week
    3
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Kettle Bells, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

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

 

88 Comments
Mike
Posted on: Sat, 02/10/2018 - 13:54

The 300:
Warm up: 10 mins on assault bike
50 pull-ups
50 push-ups
50 185lbs deadlifts
50 185lbs bench
50 40” Box jumps
50 KB thrusters
500m row
Do in under 20min

Lamont moon
Posted on: Wed, 11/23/2016 - 11:47

This workout has been changed... And a differentrwgimine for each day... Modified... What happens to that?

Luke parker
Posted on: Mon, 05/23/2016 - 16:24

31mins 35 secs 2nd time round , great workout kicked my arse very impressed , needs more credit !!!!

Coach
Posted on: Thu, 10/30/2014 - 09:17

How many weeks should you do this workout?

Tyler
Posted on: Thu, 10/23/2014 - 23:14

This workout is very false... For exemple, never will you get a chest like one of the 300 Spartans by only performing push ups as a chest excercise, lol !

Josh
Posted on: Fri, 02/03/2017 - 12:10

Its not a full workout it was originally a post workout burnout.

Dave
Posted on: Wed, 10/08/2014 - 10:10

Er, this isnt their workout at all. What this is is a challenge that some of the cast/stunt crew did when they were deemed ready. By competing it they earned reward/respect of all involved in the program. Their actual workouts were intense and varied day to day.

Leo
Posted on: Fri, 08/22/2014 - 06:10

Hey Steve, I was notified that this workout was actually sort of a "test" after the 300 actors had finished their work out; it wasn't the actual workout itself. On top of this, it seems that this workout is more for definition than for building mass. Can you verify this? Also, while doing this workout, i feel like the chest is not getting enough attention. Any suggestions?

Radoslav
Posted on: Thu, 07/10/2014 - 06:21

everything is perfect i like this plan and everything but how many sets of these exercises ?

George
Posted on: Wed, 07/09/2014 - 02:31

Can I decrease the weights by half if I'm a beginner and still get improvement in muscle growth or would you suggest to try a different workout?

Randal
Posted on: Thu, 04/24/2014 - 18:45

Love the workout and will start and work on doing better at the time to complete. On off days I will do light cardio like 5-6 rounds of jump rope 1 minute on 1 minute rest. followed by 3-4 rounds of dumbbell swings as I don't have any kettlebells at the moment. then I would like to simply add 3 sets biceps/ triceps

Nathan
Posted on: Wed, 03/12/2014 - 20:07

I'm thinking of doing this workout what warm up would you suggest

Nathan
Posted on: Wed, 03/12/2014 - 20:04

Thinking about starting this workout what sort of warm up would you suggest

Jayson
Posted on: Sat, 03/08/2014 - 23:53

I'm 41 years old a friend of mine got me into this 300 program last year. I weighed 235 after 8 weeks of this program except I always start the workout with a 1.5 or 2.0 mile run at 5.5 mph ending at 6.5 mph roughly 20-25 min. The reason I do this is your heart rate should be pumping before starting this workout and when you're going through the workout you want to maintain that pump. Get yourself really sweating. I got down to a lean 205 and the inches I lost were incredible. I ended up getting hurt at work in April ruptured a tendon in my leg. Doctors couldn't believe the shape I was in for a 41 yr old guy. I'm back full workouts I generally do 2 sets of this workout. I also mix up the workout by going to YouTube you can pick up different exercises and mix it up. Jackhammer is a great add in. Take a bar load it with one 45 pd plate and place it in a collar on the floor. You squat 3 reps to your left one to the middle 3 reps to your right and repeat. 25-30 reps. My best advice on this Spartan workout is keep the weights low you don't need big weights just do the reps correctly discipline yourself to that 30 second break and hit it again. It's really hard you bust your ass. The results are amazing. Two of my buddies have tried it and quit after the 2nd time it's not easy. I would say do it one time through for the first month then progress to two times. I honestly don't know why 3 sets is necessary and I never plan on doing a 3rd set. I usually throw in 3 ab workouts at the end.

mandie
Posted on: Tue, 01/07/2014 - 08:49

is there anything i can replace the pull ups with? i dont have anywhere to do them.

Muzz
Posted on: Thu, 11/21/2013 - 04:40

I just started this week after going 18 months without a dead lift or a box jump. So was sore today. My advice is not to play touch footy the day after when this sore, I tore my hamstring today. Feel like an idiot now. Ps the floor wipers are by far the most taxing and the 25 chins at the end (for a guy who maxes out around 10). Took me 50 mins. People are talking multiple sets. Wow

Sören
Posted on: Wed, 09/11/2013 - 03:30

Anyone who tried it out? Was it good - still kept your strength?

John
Posted on: Sun, 08/04/2013 - 11:58

Will this help with man boobs and belly fat?

drew guru
Posted on: Wed, 07/31/2013 - 12:37

I would recommend swimming on off days and or jump rope for 30-45 min a day.

Prasanna
Posted on: Mon, 06/10/2013 - 03:05

Hi Steve, I have been doing 50-10 push ups almost daily. but i read that it should be done alternate days. I plan to start the 300 work out plan (steadily as i know i would not be able to do all from day 1)... i have few basic questions.
- My goal is to 1st lose additional fat (tone the body) & then build muscles...
1) How many calories this will burn & would it be ok if i replace the push ups with just this? or should i add few more/ alternate exercises with it?
2) should i do it EVERYDAY or alternate days?
Pl help. Thx

Jan
Posted on: Thu, 05/30/2013 - 12:36

I can't believe what I am reading. This is a full body workout, it will shred you if you eat clean, you will build some bulk if you are dedicated and take some good quality protein. It is a simple read, do the reps no excuses. The peeps claiming it's easy obviously are not doing it. I have been doing this workout for over a year.. I am 39, it's hard! I am training one day on one day off. I am ripped and I owe it all to this superb, hard not for the weak workout. I have toned every body part. Just do it! Be strict and you will see amazing results. Don't listen to the haters. :0)

Jan
Posted on: Thu, 05/30/2013 - 12:36

I can't believe what I am reading. This is a full body workout, it will shred you if you eat clean, you will build some bulk if you are dedicated and take some good quality protein. It is a simple read, do the reps no excuses. The peeps claiming it's easy obviously are not doing it. I have been doing this workout for over a year.. I am 39, it's hard! I am training one day on one day off. I am ripped and I owe it all to this superb, hard not for the weak workout. I have toned every body part. Just do it! Be strict and you will see amazing results. Don't listen to the haters. :0)

Ty Simmons
Posted on: Tue, 05/21/2013 - 10:58

What if u can't do 25 pull ups like myself(I'm working on it though!!)?

Ali
Posted on: Sat, 05/04/2013 - 09:17

Hi, my name is Ali
I'm 18 years old, I used to weigh 194 pounds now I'm 172 pounds
That's a decrease in 22 pounds over a course of 6 months. My weight is not decreasing any more, I'm 5'7" tall. Summer is almost here and I have a case of man boobs :/ please need advice and help is this workout right for me. When I started out I couldn't do a single push up or pull up, now I can do 30 push ups and 7 pull ups in one go. Also right now I'm benching 95 pounds, squating 140 pounds, deadlifting 180 pounds, overhead press 95 pounds and barbell-row 110 pounds. Hope the stats helped. Please give advice. I need to lose about 22 pounds more please help. Thanks :)

pathan imran khan
Posted on: Fri, 07/10/2015 - 20:07

Wight lose and bodybilding

mary
Posted on: Sat, 04/20/2013 - 13:16

I know there's no such thing as a stupid question but common! These are guide lines on how to get super ripped. You do as much as you can and build your way up. These men had intense trainers to learn it fast and properly. Do 5 pull ups for a couple days then 8 or 10.. before you know it youll be at 25 and 50. It doesn't take long. No one should do more than their own body can handle.

King
Posted on: Mon, 04/08/2013 - 22:19

Do you think is alright to do a 15 minutes warm-up cardio before performing this 300 Spartan workout?

Rick
Posted on: Fri, 04/05/2013 - 07:12

I have some question about this workout. It looks challenging and I like that. I'm currently working for a V-Shape body, and I do the following:

Monday - Benchpress, Barbell Rows, Barbell Overhead Press
Wednesday - Squats, Overhead Press, Deadlifts
Friday - Same as Monday

All in a 5x5 program. As you can see it pretty much get's the same old same old. My goal is to get the Spartan strength and look, so not just blow myself up and look strong, but actually be strong as well. Is this workout good for strength too, or is it just physical?

Also, instead of the one arm clean & press with a kettlebell / dumbbell, can I also do a clean & press with a barbell? I prefer barbells over dumbbells because of the stability, plus I know my form is good with dumbbells. I figured doing 50 clean & press with a barbell should be as effective if not more effective than single arm dumbbells with a 25 rep ratio.

Please reply to my comment, as I want to change up my workout starting next monday, and would be happy to know if it's both strenght AND looks.

jonas
Posted on: Thu, 04/04/2013 - 11:12

how many weeks am i supposed to do this for, generally?

Ryan
Posted on: Fri, 03/29/2013 - 17:58

How many sets of that workout do you do?

Ryan
Posted on: Fri, 03/29/2013 - 17:49

After all those workouts, how many sets of those do you do? Or just all those and that's the end, thanks.

Ian
Posted on: Wed, 03/06/2013 - 23:47

Guys to be honest. do you think they picked out some overweight loosers off the street? no they chose some already in amazing shape people who looked like they could be spartans. this workout was just to keep them in shape and tone their already SUPER fit bodies. just work out and do basic things at your level go until it hurts a lot and work out for a good amount of time. remember to eat right and try to do every muscle group and some cardio and you will have progress.
P.S if you are skinny and small you are very lucky because as i kid i was too, once i started working out hardcore i turned into a freaking beast! just increase your diet. if you are overweight focus on loosing that weight then work out like crazy thats what one of my best friends did who also beafed up.
Good luck guys

don
Posted on: Tue, 02/19/2013 - 20:36

Must the bar be set to 135lb for dead lifts and for floor wipers? I can't lift that much. Theoretically, how much of my total body weight should I be lifting when it comes to dead lift? I weigh 130lb and am 5'9

Zach
Posted on: Sat, 01/26/2013 - 04:06

That workout was done once as a test, at the end of training, not multiple times a week.

Josh
Posted on: Fri, 01/18/2013 - 10:11

What's a good replacement for pull ups? I'm asking due to the fact that I have a torn labrum and pull ups kill me.

alex
Posted on: Tue, 01/15/2013 - 19:38

should I do interval cardio after the Spartan workout

Jono
Posted on: Thu, 01/10/2013 - 04:54

Do you just go through this workout once in a day ?

Mark Enfinger
Posted on: Tue, 01/01/2013 - 13:25

would this work out wrok if you're joining the U.S.Army

tyler
Posted on: Tue, 05/07/2013 - 03:51

This work out will help yes. But ihighly suggest you practice running 2-5 miles 3 times a weeks. You should also do a lot of push ups for time as well as sit ups. Set a timer for 2 min and do as many pushups as you can but focus on form. Sloppy push ups will not count for anything same as sit ups. Form is everything. Don't worry about getting big it will only deter you from success in the army. Being able to max a pt test will get you everything you will ever want in the army. From promotion to schools the best pt scores always get first dibs. So 2 mile runs, push ups and sit ups are what you need to be perfect.

Keenan Jackson
Posted on: Fri, 12/21/2012 - 20:59

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!

Alex
Posted on: Fri, 12/21/2012 - 09:00

Hi everybody just a question with this workout is it possible to add muscle mass and lose fat?

Dan
Posted on: 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.

nabeel
Posted on: Sat, 12/15/2012 - 02:23

Can this workout be used to gain mass for hard gainers?

Ethan Lamb
Posted on: Tue, 12/11/2012 - 06:30

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.

Des
Posted on: Sun, 12/09/2012 - 16:30

Is it close grip chin-ups or wide grip chin-ups ?

Corey
Posted on: 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!

Gazza
Posted on: Mon, 10/21/2013 - 14:05

Floor sweepers train the abs and deadlifts basically train the whole body. Even pull ups train abs.

jack green
Posted on: Thu, 11/29/2012 - 14:50

do you have a meal plan to go with this

Kevin McGuinness
Posted on: Mon, 11/19/2012 - 20:47

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.

Dave
Posted on: 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).