300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE

The 300 Workout

Want Hollywood muscle? Try this 300-rep Spartan workoutused by the cast of the
moviefor a full-body transformation
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.
(Want abs like Gerard Butler in 300? For breakthrough results
with no wasted time, hire Men's Health Personal Trainer
to push you like never before!)
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 andprovided you're fit like a kingtry 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
Instructions
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
Instructions
Watch a Video Demo of the "300" Workout

THE "ORIGINAL" 300 WORKOUT

All exercises are done without scheduled rest between moves.

1. PULLUPS (25 reps)

Grab the pull-up bar with an overhand grip that's slightly wider
than shoulder width apart, and hang at arm's length. Pull your
chest to the bar, pause, and then lower your body back to the
starting position.

2. DEADLIFTS WITH 135 LBS. (50 reps)

Load the barbell and roll it against your shins. Bend at your
hips and knees and grab the bar with an overhand grip, your
hands just beyond shoulder width. Without allowing your lower
back to round, pull your torso back and up, thrust your hips
forward, and stand up with the barbell. Squeeze your glutes as
you perform the movement. Lower the bar to the floor, keeping
it as close to your body as possible.

3. PUSHUPS (50 reps)

Get down on all fours and place your hands on the floor so that
they're slightly wider than and in line with your shoulders.

Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the
starting position as quickly as possible.

4. 24-INCH BOX JUMPS (50 reps)

Stand in front of a sturdy, secure box that's high enough so that

you have to jump with great effort in order to land on top of it.
Your feet should be shoulder-width apart. Dip your knees.
Jump up onto the box with a soft landing. Step down and reset
your feet.

5. FLOOR WIPERS (50 reps)

Holding a 135-pound loaded bar above your chest, bring your

feet up together to the left plate, down to the middle, and up to

the right plate before putting them down in the middle. That's
one repetition.
WATCH VIDEO DEMONSTRATION

6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS.

KETTLEBELL (50 reps)

Stand shoulder-width apart with a kettlebell between your feet.

Bend at the knees and grab the kettlebell with an overhand
grip. Drive your hips and legs through the floor to bring the
kettlebell up to your chest (note: your arm should be tucked in
close to your body with the kettlebell resting on the outside of
your forearm.) Push overhead before lowering it to the ground
in a controlled movement.
That's one rep. Make sure it touches the ground before each
rep. Perform 25 reps per arm.
WATCH VIDEO DEMONSTRATION

7. PULLUPS (25 reps)

Grab the pull-up bar with an overhand grip that's slightly wider
than shoulder width apart, and hang at arm's length. Pull your
chest to the bar, pause, and then lower your body back to the
starting position.

THE INTERMEDIATE WORKOUT

All exercises are done without scheduled rest between moves.

1. PULLUPS (25 reps)

Grab the pull-up bar with an overhand grip that's slightly wider
than shoulder width apart, and hang at arm's length. Pull your
chest to the bar, pause, and then lower your body back to the
starting position.

2. DUMBBELL DEADLIFT (50 reps)

Set dumbbells on the floor and stand facing them. Bend at your
hips and knees, and grab the dumbbells with an overhand grip.
Without allowing your lower back to round, stand up with the
dumbbells. Lower the dumbbells to the floor.

3. PUSHUPS (50 reps)

Get down on all fours and place your hands on the floor so that
they're slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the
starting position as quickly as possible.

4. BODY-WEIGHT JUMP SQUAT (50 reps)

Place your fingers on the back of your head and pull your
elbows back so that they're in line with your body. Dip your
knees in preparation to leap. Explosively jump as high as you
can. When you land, immediately squat down and jump again.

5. V-UP (50 reps)

Lie faceup on the floor with your legs and arms straight. Hold
your arms straight above the top of your head. In one
movement, simultaneously lift your torso and legs as if you're
trying to touch your toes. Lower your body back to the starting
position.

6. DUMBBELL PUSH PRESS (50 reps)

Stand holding a pair of dumbbells just outside of your

shoulders, with your arms bent and palms facing each other.
Set your feet should be shoulder-width apart, your knees
slightly bent. Dip you knees, then explosively push up with your
legs as you press the weights straight over your shoulders.
Lower the dumbbells back to the starting position and repeat.

7. PULLUPS (25 reps)

Grab the pull-up bar with an overhand grip that's slightly wider
than shoulder width apart, and hang at arm's length. Pull your
chest to the bar, pause, and then lower your body back to the
starting position.

THE BEGINNER WORKOUT

All exercises are done without scheduled rest between moves.

1. BODY-WEIGHT ROWS (15 reps)

Using an overhand, shoulder-width grip, grab a bar that's been

secured at about waist height. Hang with your arms completely
straight, hands positioned directly above your shoulders, and
heels touching the floor. Your body should form a straight line
from your ankles to your head. Pull your shoulder blades back,
and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position.

2. BODY-WEIGHT SQUATS (25 reps)

Stand as tall as you can with your feet spread shoulder-width

apart. Lower your body as far as you can by pushing your hips
back and bending your knees. Pause, then slowly push yourself
back to the starting position.

3. PUSHUPS (15 reps)

Get down on all fours and place your hands on the floor so that
they're slightly wider than and in line with your shoulders.
Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the
starting position as quickly as possible.

4. JUMPING JACKS (50 reps)

Stand with your feet together and your hands at your sides.
Simultaneously raise your arms above your head and jump up
just enough to spread your feet out wide. Without pausing,
quickly reverse the movement and repeat.

5. MOUNTAIN CLIMBERS (20 reps)

Assume a pushup position with your arms completely straight.

Your body should form a straight line from your head to your
ankles. Without allowing your lower-back posture to change,
lift your foot off the floor and slowly raise your knee toward
your chest. Return to the starting position, and repeat with
your left leg, alternating back and forth each repetition.

6. CLOSE-GRIP PUSHUP (10 reps)

Place your hands directly under your shoulders. Lower your

body, keeping your elbows tucked close to your sides.

7. BODY-WEIGHT ROWS (15 reps)

Using an overhand, shoulder-width grip, grab a bar that's been

secured at about waist height. Hang with your arms completely
straight, hands positioned directly above your shoulders, and
heels touching the floor. Your body should form a straight line
from your ankles to your head. Pull your shoulder blades back,
and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position.

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