Last updated on July 4th, 2022 at 07:33 am

I’m going to assume you clicked on this post because, like any other sane person, you would love to look like a Spartan.  Gerard Butler and his brave 300 went through a brutal training regime prior to their roles in the movie, and it’s time to share it with you as well.  The main goal of this workout is to burn fat so if your main objective is to get big or gain muscle mass you should probably swing by Dwayne Johnson’s “Hercules” Workout instead.  Also unlike The Rock, this workout will consist of a full body routine instead of having a different body part focused on any individual day.  I would consider this training to be mainly focused towards intermediate to advanced athletes, and would assume beginners to need a little “pre-training period” prior to attempting.

Training Volume

The training volume on the 300 Workout may be a little different then you’re used to.  Instead of your typical 5 training days, you will be training like a Spartan for 3.  It is necessary to break up the training so I suggest doing it just like the Spartans themselves.  This would be as follows:

• Monday: Spartan 300 Workout
• Tuesday: Rest/Cardio
• Wednesday: Spartan 300 Workout
• Thursday: Rest/Cardio
• Friday: Spartan 300 Workout
• Saturday: Rest/Cardio
• Sunday: Full Rest Day

Yes, you will be doing cardio on the majority of your rest days.  Nobody said training like a Spartan was fun.

The Workout

The Spartan 300 Workout was inspired after the number 300.  I assume I don’t have to explain more!  The workout itself is composed of 300 repetitions among the several different movements.  Here’s how it goes:

• Pull-Ups: 25 reps
• Deadlift: 50 reps at 135
• Push-Ups: 50 reps
• Box Jumps: 50 reps (ideally done on a 24″ box)
• Floor Wipers: 50 reps holding a 135 lb bar
• Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally with 36 lbs
• Pull-Ups: 25 reps

Summary

Like I previously stated, this workout is definitely not for beginners.  I would suggest having a previous background in athletic training, regardless of what it is.  If not, I highly suggest taking it slow and not turning it into the boot camp type workout that the Spartan cast used during their routines.

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