The 300 Workout For A Full-body Transformation

The 300 Workout For A Full-body Transformation

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. 

Gerard Butler’s 300 workout 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.

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. The 300 workout must be done without scheduled rest between moves.

The “Original” 300 Workout

– Pullups – 25 reps

– Barbell Deadlift with 135 lbs. – 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

Gerard-Butler-300 workout


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.

300 Workout pullup

 2. DEADLIFTS WITH 135 LBS. (50 reps) 

Barbell Deadlift

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.

300 Workout barbell deadlift

24-inch Box Jumps

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.

300 Workout high box jumps

Floor Wipers

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.

300 Workout Floor Wipers

Single-Arm Clean-and-Press with 36 lbs Kettlebell

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.

300 Workout Single Arm

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6 years ago

What weights are used for the dumbbell deadlifts and dumbbell push press. Original workout has weight listed but this one doesn’t. Thanks.

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fat to fit reddit
8 years ago

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