The 300 workout might look simple on paper but it’s a great muscle building routine. The unorthodox and brutal programme doesn’t even permit scheduled stops between exercises. So you can be lean and mean like the Spartan warrior you’ve always wanted to be in a matter of months.
Word of warning: you shouldn’t even attempt the workout unless you’re already in great shape. The demands on your body are too high and could put you at risk of an injury. But you can always adjust the number of reps as you work your way up. It’s worth it: you’ll feel the after-burn for days.
THE WORKOUT – REMEMBER, NO STOPPING
1. Pull-ups: 25 reps
2. Barbell deadlift using 135 lbs: 50 reps
3. Push-ups: 50 reps
4. 24-inch box jumps: 50 reps
5. Floor wipers: 50 reps
6. Single-arm clean-and-press using 36 lbs kettlebell: 50 reps
7. Pull-ups: 25 reps
1 PULL-UPS: 25 REPS
This exercise mainly works your lats but will also strengthen your biceps and middle back. You will need to use an overhand grip that’s a bit wider than shoulder width apart and make sure that you pause after you have pulled your chest up to the bar.
2 BARBELL DEADLIFT USING 135 LBS: 50 REPS
This time you’re working your hamstrings, calves, glutes and lower back. Use an overhand grip as per the above and make sure you do not allow your lower back to round when performing the exercise. Concentrate on pulling your torso back and up and thrusting your hips forward to reach a standing position.
3 PUSH-UPS: 50 REPS
You may be starting to feel the pain but it’s time for 50 reps of push ups. This is great for the chest, shoulders and triceps. Have your hands on the floor in line with your shoulders and go all the way down, making sure that your chest nearly touches the floor before pushing yourself back up to the starting position.
4 24-INCH BOX JUMPS: 50 REPS
Now we’re back to the legs, specifically the hamstrings, abductors, calves, glutes and quadriceps. You will need something that is sturdy and secure to jump and softly land on. Dip your knees and jump onto the box before stepping down and repeating the exercise.
5 FLOOR WIPERS: 50 REPS
You’ve got to keep it going now with 50 reps of floor wipers to work the abdominal muscles. Hold the bar securely above your chest, bring your feet up first to the left, down and then up to the right, down and then up to the middle. That’s one repetition and you’ve got 49 to go.
6 SINGLE-ARM CLEAN-AND-PRESS USING 36 LBS KETTLEBELL: 50 REPS
Close to the end but no time for giving up. 50 reps of the clean-and-press, 25 on each arm, will work your shoulders but does much more than that; strengthening your abdominals, calves, lower back, quadriceps and more. Make sure that you bend at the knees, use an overhand grip and that your arm is tucked close to your body.
7 PULL-UPS: 25 REPS
When you’re tired, gasping for breath and your muscles are burning, that’s the time when you have to step up and be counted. Meet those 25 reps of pull-ups head-on and work those lats, biceps and your middle back.
Congrats! You’re ready to take on an army.