300 Workout Routine

300 Workout Plan300 Workout Plan

The 300 workout plan must be one of the most famous Hollywood workout programs. Not only did this workout routine get the actors in great shape it also helped lift CrossFit’s popularity. I am not a fan of CrossFit but I will save that for some other post.

The 300 Workout Routine is simple but effective full body workout that helps people get into fitness model shape. The intensity helps burn fat and the weight lifting helps build muscle so to have your body looking like that of a Hollywood movie star.

Discover how you too can get the Spartan look

with the 300 Workout Plan

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Workout Details

Gerard Butler 300 Workout Interview

Gerard Butler successfully ripped his body in to 6 packs shape to play a Spartan warrior in the 2007 film 300.

300 Workout Plan

This is to be done as a circuit training routine. Do these exercises back to back without rest.

Pullups – 25 reps
Deadlifts with 135 lbs – 50 reps
Pushups – 50 reps
24-inch box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps

300 Workout Routine Video

It should be noted that this workout routine was not used everyday by the guys in the movie, and should not be used everyday by recreational exercisers. Remember, this workout isn’t for beginners. The demands on the muscles are high, which can lead to risk of injury. So make sure you know what you’re doing before you attempt to get the Hollywood look.

And that’s the 300 Workout Plan, all 300 repetitions using 7 exercises.

Obviously the original 300 routine is an advanced workout…

you shouldn’t do it unless you are already in great shape.

300 Workout Routine For the Rest of Us

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

Modified 300 Workout Plan

  • 15 bodyweight rows
  • 25 bodyweight squats
  • 15 pushups
  • 50 jumping jacks
  • 20 mountain climbers
  • 10 close grip pushups
  • 15 bodyweight rows

craig ballantyne 300 workout kettlebellFor those new to fitness and exercise

you have the option to do the routine slower or do less reps.

You could start at 100 reps total. Then each week you do it add 50 reps. After a month you will be up to the full 300 workout. Feel free to progress at your own pace, listen to your body.  No need to progress too fast and risk injury.  This is an advanced workout and should be treated as such.

Be sure to grab your free workout plan and get in 300 shape with the fitness model look…

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300 workout routine was demonstrated by Mens Health author Craig Ballantyne

300 Workout Plan