The 300 Workout: Get into Spartan Shape

Sometimes a movie takes off for no apparent reason.

And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can’t get enough of.

Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned more than $450 million worldwide since its release in March 2007.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of Men’s Health, visitors to the website have been clicking on everything 300.

One of the most popular videos on our site since then has been the “300 Workout,” as demonstrated here by Men’s Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.

“It looks simple on paper, but I promise you, it’s a great muscle building workout,” posted one man on MensHealth.com.

Another posting noted the extreme interest generated: “I sense a new ‘Brad Pitt in Fight Club’ standard being born.”

Butler’s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage. (And for more ways to shape abs like the cast of 300, pick up a copy of The New Abs Diet for Men today.)

Ballantyne put together this workout video series for you to follow along with and—provided you’re fit like a king—try for yourself.

“One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds,” says Ballantyne. “He didn’t practice this workout … and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!”

“It’s a brutal workout, starting out strong and slowing down, finishing at a crawl,” explains Ballantyne. “I don’t plan on doing that any time soon or, really, ever again.”

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. All exercises are done without scheduled rest between moves.
THE “ORIGINAL” 300 WORKOUT
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

THE INTERMEDIATE 300 WORKOUT
Pullups – 25 reps
Dumbbell Deadlift – 50 reps
Pushups – 50 reps
Body-Weight Squat Jumps – 50 reps
V-Ups – 50 reps
Dumbbell Push Press – 50 reps
Pullups – 25 reps

Instructions →

Obviously, this is still a challenging workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
THE BEGINNER 300 WORKOUT
Body-Weight Rows – 15 reps
Body-Weight Squats – 25 reps
Pushups – 15 reps
Jumping Jacks – 50 reps
Mountain Climbers – 20 reps
Close-Grip Pushups – 10 reps
Body-Weight Rows – 15 reps