Workout Programs → The 300 Workout
The The 300 Workout program is one of many Gyminee workout programs. Sign up for a FREE Gyminee account and start tracking your progress towards this workout, or find another one that you like.

Summary

3 Workouts / 18 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

cdecker maxdel01 tpagman bpritch KM81 Gr3gg biujung Esben Kjeldsen

Workout Program Description

This is a training program that is similar to the one performed by the actors for the movie 300. The final workout consists of 300 reps and is very challenging. The number of suggested sets and weight is a goal to work towards for each exercise.

Begin with the 100 Reps workout and work your way up to the 300 Reps one. Try to perform the workouts with as little rest as possible. It's OK if you take multiple sets to complete an exercise.

This is not necessarily a workout...

Workouts

Description

This workout is the first hurdle on the way to becoming a Spartan. Complete the exercises in as little time as possible. Make sure that you can complete this workout fairly easily before moving on to 200 Reps.

Bb_pullups Pullups
1 set: 10 reps
Reach up and grab the bar with a firm overhand grip. Your hands should be...
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 Squats - Ball
1 set: 25 reps
The ball helps with support in this exercise. Place the ball between the...
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 Russian Twist
1 set: 20 reps
Secure your feet either by placing them under something that won't move or...
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 Push-Ups
1 set: 25 reps
Position yourself so that your hands are directly below your shoulders and...
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 Arnold Dumbbell Press
1 set: 20 reps
Hold two dumbbells in front of you at about upper chest level with your...

What People are Saying

bpritch

300

I currently perform a slightly different variation of this workout 3 times per week and it absolutely shreds me. Cogmill had the workout accurate in his comment, but tis one has the basic idea down. I do it on alternating days with varying distance runs.

Created 18 days ago by bpritch

mr-g

the truth!!

does this really work..

Created 21 days ago by mr-g

dachosen1

There are many 300 workout programs at the net. But non of them is true. These workout program names comes from commercial mind. These programs might near 300's cuz bodybuildings basics always same... + BTW It's not about 300 workout program. It's about what supplements you got.

Created 2 months ago by dachosen1

gamlor956

Inaccurate Title

This is not the 300 (movie) workout. This isn't even similar to the movie's workout. The real 300 workout required kettle ball tosses, truck-tire lifts, bungee sprints, and other insane exercises. Nor is this much of a test workout. Any workout beyond the beginner-level exceeds the difficulty of this workout.

Created 3 months ago by gamlor956

namrepus7

Haha

Ive wkd out with 50 year old men that could do this with ease.. Heres thier wk out and I puked on it (no carbs 3 days) 25 pushups 10 sets, 20 pullups 10 sets, circuit train 25 reps on 15 machines and scattered dumbells... No Rest between the sets.. Hence the me puking..

Created 4 months ago by namrepus7

RobC

read the details

The post is a little misleading, but accurate. Words like "first hurdle" and "final challenge" imply that these are the fitness tests mentioned on the Gym Jones site, and not a regular workout. The assumption I first made was that this was a regular workout, to be repeated a few times a week, which is certainly my fault. But the description in the title and text could be clearer.

Created 10 months ago by RobC

HeavyB

300 workout

from what I remember reading from Mark Twight's website, the idea of the workout was to make the character's physically strong, like soldiers, and the sculpting just came along with correct dieting alongside the training. It's really more of a fitness test as one guy has said (doing it under 25 mins). The chap who was head of the Aegeans, and not the hardest looking of the bunch could do it in about 19. It's a nice way to finish off a set, but i wouldn't recommend using it as a routine. Even Mark said try it maybe once or twice a week to see if you're getting better with your times. If your cardiovascularly fit, you'll do this better than if you're just plain strong. I can do it in 25 mins, and i don't look nealry like those guys from the movie, but i reckon i'm a little stronger.

Created 11 months ago by HeavyB

omichron

Read the details

Names are misleading, read the details before passing judgement. I'll definitely try this out and see how it works out.

Created about 1 year ago by omichron

henrybooysen

This Works well

I can tell you that i have been doing weights for almost 20 months and still i cannot do more than 19 pull ups with my own body weight. I do notice that i increase my reps by 1 or 2 every week. I also notice a diffirent sculpting over my chest and abbs.

Created about 1 year ago by henrybooysen

brihogan

Yes it is!

Does anybody even look at the details of the workout programs before they post? The 300 is exactly the same as the one from GymJones (with the exception of the floor sweeps / Hanging Pike). The 100 & 200 rep versions have some different exercises, but I think that's great! It gives some variation before you get to 300 reps. I think if people had "Viewed Details" they would have known what's up. Then maybe this exercise would be rated higher - because, come on, this is pretty cool!

Created about 1 year ago by brihogan

cogmill

Hate to break it to you but...

This is in no way modeled after the program used to get the cast of 300 ready for their time on screen. It doesn't even resemble the assessment someone mentioned it was meant to be. The workout used for 300 was made up by Mark Twight of Gym Jones which you can read more about @ http://www.gymjones.com/knowledge.php?id=36 The actual assessment consists of: 25 pullups, 50 deadlifts @ 135 pounds 50 pushups, 50 box jumps on a 24-inch box 50 floor wipers, 50 single-arm clean-and-presses using a 36lb kettlebell, 25 more pullups.

Created about 1 year ago by cogmill

jasond

300 is a benchmark

The idea is not to do this as a workout. You do your regular training and attempt this when ready. Try it once a month, and time yourself. www.gymjones.com is the originator.

Created about 1 year ago by jasond

asantos

Arnold Dumbbell Press?

I doubt the spartans knew this one hehe. What's this for, strength?

Created about 1 year ago by asantos

jeffc78

300

If you can complete the full 300 workout in under 25 minutes you are officially, "The Man" or "The WoMAN". As someone who hasn't done chinups as a part of their routine, let me tell you, get ready to do a lot of sets to get to 25 reps in either the 1st or 2nd set of 25. Prepare yourself to be sore the next day .

Created about 1 year ago by jeffc78

seanbenson

Not 300 reps for each exercise...

The number of reps for all the exercises combined are 300. I think it's more like 25 pull-ups, which is still very difficult.

Created about 1 year ago by seanbenson

allanbranch

300?

Seriously? 300 pullups? 300 Pushups? Who can do that at one time?

Created about 1 year ago by allanbranch

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