I implemented the 300 workout into my weekly workout routine about 14 months ago and have achieved great results ever since. By following this routine, I have been able to significantly decrease my body fat percentage and significantly increase my lean muscles as well as get a lot stronger.
The 300 workout was first introduced to the general public in Men's Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.
1. Pull Ups - 25 Reps
2. 135 Pound (60 Kg) Deadlift - 50 Reps
3. Pushups - 50 Reps
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
5. Floor Wipers - 50 Reps
6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps
7. Pull Ups - 25 Reps
This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!
Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.
1. Pull Ups - 25 Reps
Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.
2. 135 Pound (60 Kg) Deadlift - 50 Reps
Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.
3. Pushups - 50 Reps
Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.
5. Floor Wipers - 50 Reps
Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press. Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar. Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.
6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps
Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.
7. Pull Ups - 25 Reps
Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don't forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don't forget to time yourself so you have something to focus and improve upon the next time you do this workout.
Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, powerful and impressive athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.
Do you want to get ripped, burn fat and build muscle fast in as little as 90 days? Click on the link below for information on a step by step 90 day workout and nutritional program designed to get you ripped, powerful and potent and get you in the best shape of your life. This 90 day workout and nutritional program is packed with over 60 circuit training workouts that can be done in the gym or at home with very little equipment and is loaded with nutritional information in order to help you achieve that lean, athletic and healthy body.
The 300 workout was first introduced to the general public in Men's Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.
1. Pull Ups - 25 Reps
2. 135 Pound (60 Kg) Deadlift - 50 Reps
3. Pushups - 50 Reps
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
5. Floor Wipers - 50 Reps
6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps
7. Pull Ups - 25 Reps
This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!
Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.
1. Pull Ups - 25 Reps
Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.
2. 135 Pound (60 Kg) Deadlift - 50 Reps
Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.
3. Pushups - 50 Reps
Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.
4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps
In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.
5. Floor Wipers - 50 Reps
Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press. Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar. Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.
6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps
Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.
7. Pull Ups - 25 Reps
Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don't forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don't forget to time yourself so you have something to focus and improve upon the next time you do this workout.
Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, powerful and impressive athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.
Do you want to get ripped, burn fat and build muscle fast in as little as 90 days? Click on the link below for information on a step by step 90 day workout and nutritional program designed to get you ripped, powerful and potent and get you in the best shape of your life. This 90 day workout and nutritional program is packed with over 60 circuit training workouts that can be done in the gym or at home with very little equipment and is loaded with nutritional information in order to help you achieve that lean, athletic and healthy body.