300 Workout You Can Do At Home

Gerard Butler 300 Workout Program

Spartans! Tonight We Train In Hell

What exactly is the 300 workout? If you’ve ever seen the movie 300 and wished you could have the same lean and mean look Gerard Butler and co-stars had, then you’re far from alone. After all, every last guy on the planet would like to look better and be stronger. Rippling muscles like the ones seen in 300 don’t just turn the heads of the ladies. They also command respect and inspire confidence in general. However, knowing you want to achieve a certain look or strength level and actually doing so are two different animals altogether, as not all workouts are created equally. Below we have listed the full 300 workout that transformed Gerard Butler into Leonidas, King of Sparta. You can find a similar workout routine here.

The secret to the ripped abs and bulging biceps behind 300 is out!

This Is Sparta

When 300 first hit the scene and caused the sensation it did, people could only guess at what was involved in achieving such a well-defined, striking effect as the one seen on the actors and stunt personnel. Most assumed that the answer was an expensive Hollywood training team that your average Joe would never be able to afford to hire. However, it turns out that this isn’t the case at all. These days, the cat is out of the bag as far as the secret behind that ripped Spartan look and – although it certainly requires the lion’s share of discipline and dedication – the 300 workout is actually something you yourself can try in pursuit of the same results on your own.

Who’s the creator of the 300 workout program?

If you spend much time hanging out on fitness-related forums or message boards, you’ve probably already heard a little bit of the buzz about the 300 workout. However, there is more to this revolutionary fitness trend than meets the eye at first. It was first dreamed up by former world-class mountaineer and much talked about exercise guru, Mark Twight to – you guessed it – get Gerard Butler and the rest of the cast of 300 into tip-top condition for the movie. Twight is best known for running an exclusive Salt Lake City gym called Gym Jones – a no-frills-allowed establishment without mirrors, comfortable seating, or air conditioning.

Mark Twight Gym Jones

Twight also buys into the belief that great results in fitness are achieved through great effort (“no pain, no gain”) and that’s very clear once you take a closer look at the 300 workout. According to reports, most of the actors and stuntmen involved in 300 trained for 8-10 weeks in order to achieve their goals, while Butler trained for around 12 weeks. Fitness experts and exercise physiologists alike also agree what this isn’t a workout for someone only casually interested in getting into shape. It’s best attempted by those who are already physically fit and are serious about taking things to the next level.

What’s involved in the 300 workout?

The effectiveness of the Spartan workout lies in not only the exercises themselves, but in the pace of the workout itself. All the involved exercises are done without a scheduled rest in between. There are several versions of the workout circulating out there, but the steps involved in the original 300 workout are as follows.

  • Pullups (25 Reps): Grab pull-up bar overhand with hands placed slightly further apart than shoulder width. Pull your chest up to meet the bar from a hanging position, pause, and then lower your body back to the start position.
  • Dumbbell Deadlift (50 Reps/135 lbs): Start with barbell positioned on the floor and your body in a squatting position, hips and knees bent. Grab barbell overhand, stand, and then lower weight back to the floor.
  • Pushups (50 Reps): Start positioned on all fours with hands shoulder length apart. Lower your body until your chest is nearly touching the floor, pause briefly, and then push your body back up to starting position.
  • 24-Inch Box Jumps (50 Reps): Stand in front of a secure, sturdy box with feet placed shoulder-width apart. Bend knees and jump onto the box. Step down and start again.
  • Floor Wipers (50 Reps): Start by holding a 135 lb barbell above chest level. Bring feet together to left plate and down to the middle. Then bring them to the right plate before returning them to the middle.
  • Single-Arm Clean-and-Press with 36 lb Kettlebell (50 Reps): Stand with feet shoulder-width apart with kettlebell in between. Bend at knees and grasp kettlebell overhand before bringing up to chest level. Push overhead and lower kettlebell back to the ground.
  • Pullups (25 Reps): Repeat pull-ups according to above directions for another round of reps.

The more quickly the reps can be repeated, the higher the score received according to Twight’s original 300 workout program.


I dont have a personal trainer like the cast in the movie 300, can I achieve the same results?

Absolutely. You can achieve a Spartan-like physique by following the Spartan Body Program which we find is easier to follow and do for average guys like us. If you are interested to find out how to burn extreme amount of body fat in as little as 30 days, then checkout Spartan Body Program. Although the 300 workout is clearly not a leisurely pursuit for the faint of heart, it is possible to achieve incredible, Spartan-like results with enough time and effort. Give it a try for yourself and see what it can do for you!

“How the hell did the cast of “300”
get SO friggin shredded?”
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spartan body program

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