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The 300 Spartan Workout

You've seen the movie 300, now get the body. This is the
intense 300 Spartan workout used by the cast of the movie that
delivers results.

Workout Summary

Main Goal Lose Fat

Workout Type Full Body

Training Level Intermediate

Program Duration 12 weeks

Days Per Week 3

Time Per Workout 30-45 minutes

Equipment Required Barbell, Kettle Bells, Other

Target Gender Male & Female

Author M&S Writers

Workout PDF Download Workout

 Workout Description
This is the original workout used the the cast of the movie 300, created by fitness trainer
Mark Twight. It is an intense training system and is not meant to be performed every day.
The 300 Spartan workout is best approached like a fullbody training system, using it 3
times per week on alternating days.

Monday - 300 Spartan Workout

Tuesday - Off day or cardio
Wednesday - 300 Spartan Workout
Thursday - Off day or cardio
Friday - 300 Spartan Workout
Saturday - Off day or cardio
Sunday - Off

300 Spartan Workout Notes

Rest Periods. Do not rest between exercises and movements. If you can't complete
the required number of reps for an exercise you may rest for a brief period until you are
able to continue.

Training Level. This is an intense workout system and should not be attempted by
beginners. Make sure you take time to learn proper deadlift form and build up your
overall conditioning before attempting the 300 Spartan workout. Jumping into any
intense workout system without a solid level of conditioning and exercise form puts you
at risk for injury.

Box Jumps. If you do not have access to a box, try using a stable bench or or stacking
several aerobic steps.

Floor Wipers. Lie on a bench press (or the floor). Unrack 135 pounds as if you were
about to bench press, but instead of performing reps you hold the weight at arms length
away from the body. Next, begin to perform leg raises, the first rep lifting the legs up and
slightly towards the left and the next rep up and slightly towards the right.

Diet. It goes without saying that the 300 Spartan workout should be combined with a
sensible eating plan based on goals and current bodyfat levels. Some of the cast
members lost up to 40 pounds of fat while using this routine, rapidly transforming from
flabby to ripped. For more information on fat loss, check out the Fat Loss Expert Guide.

Spartan 300 Workout

Workout
Exercise Reps
Pull Ups 25

Deadlift 50 using 135 pounds

Push Ups 50

Box Jumps 50 using 24" box

Floor Wipers 50 holding 135 pounds at arm's length

Kettlebell or Dumbbell Clean and Press 25 reps per arm using 36 pounds

Pull Ups 25

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M&S Writers
M&S writers is a collection of all the other writers that have published
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88 Comments + Post Comment

Posted Sat, 02/10/2018 - 13:54 LIKE 2

Mike
The 300:
Warm up: 10 mins on assault bike
50 pull-ups
50 push-ups
50 185lbs deadlifts
50 185lbs bench
50 40” Box jumps
50 KB thrusters
500m row
Do in under 20min
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Posted Wed, 11/23/2016 - 11:47 LIKE 7

Lamont moon
This workout has been changed... And a differentrwgimine for each day... Modified... What
happens to that?

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Posted Mon, 05/23/2016 - 16:24 LIKE 13

Luke parker
31mins 35 secs 2nd time round , great workout kicked my arse very impressed , needs more
credit !!!!

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Posted Thu, 10/30/2014 - 09:17 LIKE 12

Coach
How many weeks should you do this workout?

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Posted Thu, 10/23/2014 - 23:14 LIKE 17

Tyler
This workout is very false... For exemple, never will you get a chest like one of the 300
Spartans by only performing push ups as a chest excercise, lol !

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Posted Fri, 02/03/2017 - 12:10 LIKE 10

Josh
Its not a full workout it was originally a post workout burnout.

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Posted Wed, 10/08/2014 - 10:10 LIKE 20

Dave
Er, this isnt their workout at all. What this is is a challenge that some of the cast/stunt crew did
when they were deemed ready. By competing it they earned reward/respect of all involved in
the program. Their actual workouts were intense and varied day to day.

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 Posted Fri, 08/22/2014 - 06:10 LIKE 17
Leo
Hey Steve, I was notified that this workout was actually sort of a "test" after the 300 actors had
finished their work out; it wasn't the actual workout itself. On top of this, it seems that this
workout is more for definition than for building mass. Can you verify this? Also, while doing this
workout, i feel like the chest is not getting enough attention. Any suggestions?

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Posted Thu, 07/10/2014 - 06:21 LIKE 19

Radoslav
everything is perfect i like this plan and everything but how many sets of these exercises ?

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Posted Wed, 07/09/2014 - 02:31 LIKE 19

George
Can I decrease the weights by half if I'm a beginner and still get improvement in muscle
growth or would you suggest to try a different workout?

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Posted Thu, 04/24/2014 - 18:45 LIKE 13

Randal
Love the workout and will start and work on doing better at the time to complete. On off days I
will do light cardio like 5-6 rounds of jump rope 1 minute on 1 minute rest. followed by 3-4
rounds of dumbbell swings as I don't have any kettlebells at the moment. then I would like to
simply add 3 sets biceps/ triceps

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Posted Wed, 03/12/2014 - 20:07 LIKE 15

Nathan
I'm thinking of doing this workout what warm up would you suggest

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Posted Wed, 03/12/2014 - 20:04 LIKE 15

Nathan
Thinking about starting this workout what sort of warm up would you suggest

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 Posted Sat, 03/08/2014 - 23:53 LIKE 17
Jayson
I'm 41 years old a friend of mine got me into this 300 program last year. I weighed 235 after 8
weeks of this program except I always start the workout with a 1.5 or 2.0 mile run at 5.5 mph
ending at 6.5 mph roughly 20-25 min. The reason I do this is your heart rate should be
pumping before starting this workout and when you're going through the workout you want to
maintain that pump. Get yourself really sweating. I got down to a lean 205 and the inches I lost
were incredible. I ended up getting hurt at work in April ruptured a tendon in my leg. Doctors
couldn't believe the shape I was in for a 41 yr old guy. I'm back full workouts I generally do 2
sets of this workout. I also mix up the workout by going to YouTube you can pick up different
exercises and mix it up. Jackhammer is a great add in. Take a bar load it with one 45 pd plate
and place it in a collar on the floor. You squat 3 reps to your left one to the middle 3 reps to
your right and repeat. 25-30 reps. My best advice on this Spartan workout is keep the weights
low you don't need big weights just do the reps correctly discipline yourself to that 30 second
break and hit it again. It's really hard you bust your ass. The results are amazing. Two of my
buddies have tried it and quit after the 2nd time it's not easy. I would say do it one time
through for the first month then progress to two times. I honestly don't know why 3 sets is
necessary and I never plan on doing a 3rd set. I usually throw in 3 ab workouts at the end.

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Posted Tue, 01/07/2014 - 08:49 LIKE 17

mandie
is there anything i can replace the pull ups with? i dont have anywhere to do them.

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Posted Thu, 11/21/2013 - 04:40 LIKE 13

Muzz
I just started this week after going 18 months without a dead lift or a box jump. So was sore
today. My advice is not to play touch footy the day after when this sore, I tore my hamstring
today. Feel like an idiot now. Ps the floor wipers are by far the most taxing and the 25 chins at
the end (for a guy who maxes out around 10). Took me 50 mins. People are talking multiple
sets. Wow

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Posted Wed, 09/11/2013 - 03:30 LIKE 14

Sören
Anyone who tried it out? Was it good - still kept your strength?

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 Posted Sun, 08/04/2013 - 11:58 LIKE 15
John
Will this help with man boobs and belly fat?

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Posted Wed, 07/31/2013 - 12:37 LIKE 17

drew guru
I would recommend swimming on off days and or jump rope for 30-45 min a day.

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Posted Mon, 06/10/2013 - 03:05 LIKE 16

Prasanna
Hi Steve, I have been doing 50-10 push ups almost daily. but i read that it should be done
alternate days. I plan to start the 300 work out plan (steadily as i know i would not be able to
do all from day 1)... i have few basic questions.
- My goal is to 1st lose additional fat (tone the body) & then build muscles...
1) How many calories this will burn & would it be ok if i replace the push ups with just this? or
should i add few more/ alternate exercises with it?
2) should i do it EVERYDAY or alternate days?
Pl help. Thx

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Posted Thu, 05/30/2013 - 12:36 LIKE 15

Jan
I can't believe what I am reading. This is a full body workout, it will shred you if you eat clean,
you will build some bulk if you are dedicated and take some good quality protein. It is a simple
read, do the reps no excuses. The peeps claiming it's easy obviously are not doing it. I have
been doing this workout for over a year.. I am 39, it's hard! I am training one day on one day
off. I am ripped and I owe it all to this superb, hard not for the weak workout. I have toned
every body part. Just do it! Be strict and you will see amazing results. Don't listen to the haters.
:0)

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Posted Thu, 05/30/2013 - 12:36 LIKE 17

Jan
I can't believe what I am reading. This is a full body workout, it will shred you if you eat clean,
you will build some bulk if you are dedicated and take some good quality protein. It is a simple
read, do the reps no excuses. The peeps claiming it's easy obviously are not doing it. I have
been doing this workout for over a year.. I am 39, it's hard! I am training one day on one day
off. I am ripped and I owe it all to this superb, hard not for the weak workout. I have toned
every body part. Just do it! Be strict and you will see amazing results. Don't listen to the haters.
:0)

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Posted Tue, 05/21/2013 - 10:58 LIKE 15

Ty Simmons
What if u can't do 25 pull ups like myself(I'm working on it though!!)?

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Posted Sat, 05/04/2013 - 09:17 LIKE 15

Ali
Hi, my name is Ali
I'm 18 years old, I used to weigh 194 pounds now I'm 172 pounds
That's a decrease in 22 pounds over a course of 6 months. My weight is not decreasing any
more, I'm 5'7" tall. Summer is almost here and I have a case of man boobs :/ please need
advice and help is this workout right for me. When I started out I couldn't do a single push up
or pull up, now I can do 30 push ups and 7 pull ups in one go. Also right now I'm benching 95
pounds, squating 140 pounds, deadlifting 180 pounds, overhead press 95 pounds and
barbell-row 110 pounds. Hope the stats helped. Please give advice. I need to lose about 22
pounds more please help. Thanks :)

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Posted Fri, 07/10/2015 - 20:07 LIKE 14

pathan imran khan
Wight lose and bodybilding

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Posted Sat, 04/20/2013 - 13:16 LIKE 15

mary
I know there's no such thing as a stupid question but common! These are guide lines on how
to get super ripped. You do as much as you can and build your way up. These men had
intense trainers to learn it fast and properly. Do 5 pull ups for a couple days then 8 or 10..
before you know it youll be at 25 and 50. It doesn't take long. No one should do more than
their own body can handle.

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 Posted Mon, 04/08/2013 - 22:19 LIKE 15
King
Do you think is alright to do a 15 minutes warm-up cardio before performing this 300 Spartan
workout?

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Posted Fri, 04/05/2013 - 07:12 LIKE 15

Rick
I have some question about this workout. It looks challenging and I like that. I'm currently
working for a V-Shape body, and I do the following:
Monday - Benchpress, Barbell Rows, Barbell Overhead Press
Wednesday - Squats, Overhead Press, Deadlifts
Friday - Same as Monday
All in a 5x5 program. As you can see it pretty much get's the same old same old. My goal is to
get the Spartan strength and look, so not just blow myself up and look strong, but actually be
strong as well. Is this workout good for strength too, or is it just physical?
Also, instead of the one arm clean & press with a kettlebell / dumbbell, can I also do a clean &
press with a barbell? I prefer barbells over dumbbells because of the stability, plus I know my
form is good with dumbbells. I figured doing 50 clean & press with a barbell should be as
effective if not more effective than single arm dumbbells with a 25 rep ratio.
Please reply to my comment, as I want to change up my workout starting next monday, and
would be happy to know if it's both strenght AND looks.

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Posted Thu, 04/04/2013 - 11:12 LIKE 13

jonas
how many weeks am i supposed to do this for, generally?

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Posted Fri, 03/29/2013 - 17:58 LIKE 16

Ryan
How many sets of that workout do you do?

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Posted Fri, 03/29/2013 - 17:49 LIKE 21

Ryan
After all those workouts, how many sets of those do you do? Or just all those and that's the
end, thanks.
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Posted Wed, 03/06/2013 - 23:47 LIKE 18

Ian
Guys to be honest. do you think they picked out some overweight loosers off the street? no
they chose some already in amazing shape people who looked like they could be spartans.
this workout was just to keep them in shape and tone their already SUPER fit bodies. just work
out and do basic things at your level go until it hurts a lot and work out for a good amount of
time. remember to eat right and try to do every muscle group and some cardio and you will
have progress.
P.S if you are skinny and small you are very lucky because as i kid i was too, once i started
working out hardcore i turned into a freaking beast! just increase your diet. if you are
overweight focus on loosing that weight then work out like crazy thats what one of my best
friends did who also beafed up.
Good luck guys

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Posted Tue, 02/19/2013 - 20:36 LIKE 26

don
Must the bar be set to 135lb for dead lifts and for floor wipers? I can't lift that much.
Theoretically, how much of my total body weight should I be lifting when it comes to dead lift?
I weigh 130lb and am 5'9

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Posted Sat, 01/26/2013 - 04:06 LIKE 21

Zach
That workout was done once as a test, at the end of training, not multiple times a week.

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Posted Fri, 01/18/2013 - 10:11 LIKE 23

Josh
What's a good replacement for pull ups? I'm asking due to the fact that I have a torn labrum
and pull ups kill me.

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Posted Tue, 01/15/2013 - 19:38 LIKE 18

alex
should I do interval cardio after the Spartan workout
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Posted Thu, 01/10/2013 - 04:54 LIKE 29

Jono
Do you just go through this workout once in a day ?

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Posted Tue, 01/01/2013 - 13:25 LIKE 31

Mark Enfinger
would this work out wrok if you're joining the U.S.Army

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Posted Tue, 05/07/2013 - 03:51 LIKE 21

tyler
This work out will help yes. But ihighly suggest you practice running 2-5 miles 3 times a
weeks. You should also do a lot of push ups for time as well as sit ups. Set a timer for 2
min and do as many pushups as you can but focus on form. Sloppy push ups will not
count for anything same as sit ups. Form is everything. Don't worry about getting big it
will only deter you from success in the army. Being able to max a pt test will get you
everything you will ever want in the army. From promotion to schools the best pt scores
always get first dibs. So 2 mile runs, push ups and sit ups are what you need to be
perfect.

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Posted Fri, 12/21/2012 - 20:59 LIKE 33

Keenan Jackson
You can do this workout everyday of ur life and die everything or you can do it a few times a
week and eat right and better your overall health and fitness. The choice is yours. The workout
helps you burn fat and tone muscle! Building muscle requires you to add higher amounts of
weight. Ex. Adding a 45lb plate to your back while doing push-ups, or a weight belt to your
pull-ups. I'm not recommending this, but it's an idea. This workout is hard enough, I don't care
how good of shape you are in. Do the workout every other day for a month and then do some
strength training for a month. Mix it up and do what works for you. Every body is different and
builds muscle and burns fat differently! Good luck!

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Posted Fri, 12/21/2012 - 09:00 LIKE 35

Alex
Hi everybody just a question with this workout is it possible to add muscle mass and lose fat?
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Posted Sun, 12/16/2012 - 05:45 LIKE 31

Dan
You're doing these exercises as a superset for time, so if you're working hard, you should be
pretty gassed after you finish. I've done this workout twice now, as prescribed (complete all of
1 exercise before moving to next); the first time I finished in 20:43. Today, about 5 weeks after
the first attempt, I finished it in 14:31. It crushed me, but it felt great to kill my previous time like
that. I'll try it again in another month and see if I can improve it even more.

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Posted Sat, 12/15/2012 - 02:23 LIKE 33

nabeel
Can this workout be used to gain mass for hard gainers?

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Posted Tue, 12/11/2012 - 06:30 LIKE 34

Ethan Lamb
I have broken the 300 workout down into smaller chunks of reps but still doing a total of 300
reps and then work up to doing all the reps in one go. For example, I did 5 pull ups, 10
deadlift, 10 press ups, 10 box jumps, 10 floor wipers, 5 each arm clean and press and then
another 5 pull ups at the end. Drop to the floor and then begin the process again. More like
circuit training this way and you can build the reps up once it get easier or on a weekly basis.

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Posted Sun, 12/09/2012 - 16:30 LIKE 32

Des
Is it close grip chin-ups or wide grip chin-ups ?

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Posted Sun, 12/09/2012 - 15:11 LIKE 32

Corey
what about the abdominal aspect. I'm trying to get shredded, and i'm not seeing any ab work.
Or do the exercises work the ab muscles secondarily? Please respond!

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 Posted Mon, 10/21/2013 - 14:05 LIKE 22
Gazza
Floor sweepers train the abs and deadlifts basically train the whole body. Even pull ups
train abs.

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Posted Thu, 11/29/2012 - 14:50 LIKE 32

jack green
do you have a meal plan to go with this

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Posted Mon, 11/19/2012 - 20:47 LIKE 39

Kevin McGuinness
It should be a criminal offense to advise people to do this workout three times a week. Anyone
who would advise such a thing clearly has no formal education on exercise physiology. Ask
the guys at "Gym Jones" who trained the actors for "300" and created this workout; this was a
test to be administered at the end of a grueling training program. It is hardly a safe or
comprehensive workout plan.

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Posted Thu, 11/15/2012 - 17:34 LIKE 36

Dave
It's 300 reps math guy... 25 with each arm on the kettle bell clean and press ;)
Also, does anyone know how long you're meant to do this for? I've just started it with a fair
amount of weight to shift and muscle to gain and just trying to judge how long it'll take to get
to my goals! (yes I'm also sticking to a healthy diet and doing other exercise on off days).

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