I’m sure you know of the movie “300” with Gerald Butler’s rock hard six pack abs. And I’m sure you’ve heard of the “300 workout” at least a few times, if not tried it out for yourself. If you’ve done the workout then you know exactly how intense it can be. There is a reason the cast of the “300” movie is shredded all around from head to toe. However, if you don’t know the original “300 workout” routine then here it is:
Original Workout Routine:
- Pullups – 25 reps
- Barbell Deadlift 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
When you first look at this workout routine and have never done it before, you might think it’s a breeze. Then half-way through when your stomach is a little upset you won’t think it’s easy breezy anymore.
This 300 Workout will tear you to shreds if you do it a couple times per week. It hits every part of the body and will leave your whole body sore the next day
Why should you incorporate the “300 workout” into your normal workout routine?
Every week I’ll go through my normal workout routine split. For example:
- Monday – Chest
- Tuesday – Arms
- Wednesday – Legs
- Thursday – Shoulders/ Back
- Friday – off
- Saturday – pick one of the above
- Sunday – pick one of the above or take off
Note – I’ll throw in a couple ab exercises at the end of each workout.
As weeks and then months pass by, this workout split gets a little boring. This is when I decided to incorporate a “300” type of workout into my weekly routine for either my off days or the weekend.
The “300” routine is great because on days where you are just sore all around, want to hit the gym, but have no idea what to do, the “300” is the answer. It will hit all muscle groups for the most part and will break-through your plateau’s. Plus it’s a high intensity, hit it and quit it type of workout. On average it’ll take me around 30 minutes to complete and you’ll feel accomplished walking out of the gym after.
Do you have to do the same original “300” workout time and time again?
No, not at all. I’ll usually perform the original workout and then the next “300 workout” I do will vary a little to hit different body parts or to just change it up. For instance, instead of pullups one day I’ll throw in lat pulldowns instead. Maybe another day I’ll throw in leg lifts instead of floor-wipers, etc.
You don’t have to always change it up as the original routine will kick your a**, but it’s good to hit different muscle groups every now and then.
Do you need to do every exercise in 1 set?
The reason why many people are turned off by the “300 workout” is because it’s intimidating to think you have to do every exercise in 1 set. The goal is to push yourself to the limit. So if you can’t do 25 pullups for example, do 15 stop, then do another 10 to get to 25 total. There’s no competition. The only competition is with yourself and if you know you’ve given it your all. Then the next “300” workout do 16 pullups to start, etc. Keep improving every time. Take short breaks in-between sets if needed, then get right back in there and finish the workout.
Overall key notes:
1. Incorporate the “300 workout” into your routine at least once a week, if not more.
2. Change-up the “300” routine every now and then. Add in new exercises.
3. Don’t worry about doing the routine in a certain time. Don’t worry about completing each exercise in 1 set. Break it down into a couple sets and over time bring it down to 2 and eventually 1 set.
4. Get Shredded!