2007-06-26 18:00:57
The 300 Workout Plan: Your Step by Step Guide
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Click Here To Look Like King Leonidas from 300
You want to look like the guys from 300? Well you can, but it requires a tremendous amount of dedication. Not only do you have to physically punish your body over a prolonged period of time, but you need to step on top of your game when it comes to nutrition. You can't work out like an animal and then eat three Big Macs and expect to look like King Leonidas. It just doesn't work that way. Nutrition is probably more important than exercise when it comes to getting big.
It should be noted that Gerald Butler wanted to get EXTRA big for his role, so he worked out more than the rest of the cast. The entire cast would spend 2 hours per day doing their workouts and 2 hours per day working on fighting techniques. Butler went above and beyond, and hired a personal trainer for an additional two hours per day of training, making it a grand total of six hours of training per day. He figured that since he was the King, he should look the biggest.
People are amazed that the cast of 300 only trained for three months to look the way that they did. What is especially amazing is that a good number were in poor shape when they started; one actor was reportedly 40 pounds overweight and still ended up looking like he was chiseled out of stone. Ask Edward Norton about training for American History X or Tobey Maguire about training for Spiderman; both actors dramatically altered their bodies in a period of just 3-4 months. It is possible, but requires complete dedication.
So how did the cast of 300 start out? Working out in a hot gym with no air conditioning, doing nothing but cardio. Their trainers wanted to get everyone's metabolism up, and get those pounds coming off. Their daily meal plan was the standard bodybuilding fare throughout their entire regimen; plenty of chicken, protein shakes and vegetables. Just enough to fuel their bodies, but not too much, as the makers of the movie wanted the actors to have a real shredded look.
The trainers did their best to keep the actors' bodies guessing during the three months. One day they would be doing cardio until they thought their hearts were going to burst; the next day they would be lifting heavy weights until their arms were going to fall out; then the day after they would be doing an assortment of unorthodox exercises such as doing windsprints with a cable attached to their bodies for resistance or lifting a massive tire, tipping it over, jumping through the tire and then repeating. Keeping your body guessing is one of the best ways to ensure that you stay growing.
At the end, the actors were challenged to complete the "300." Only half of them even tried, with the best time going to Andrew Pleavin, who completed this in 18 minutes and 11 seconds. Note that there is no rest time at all between any of the exercises:
-25 pullups
-50 deadlifts (135 pounds)
-50 pushups
-50 24-inch box jumps
-50 floor wipers (basically benchpressing 135 pounds, but holding the weight in the air while you swing your legs up and down, while not touching the floor. The ultimate Ab workout.)
-50 single arm clean-and-press with 36 pound kettlebells
-25 pull-ups
If you can even complete this, you are an absolute machine. Just the fact that half of the actors, although in amazing shape, didn't even attempt this should tell you how hard it is. If you make it past the push-ups, then the 24-inch box jumps will take the rest of the strength out of you. If you happen to make it past the box jumps, have fun, because 50 floor wipers are waiting for you.
With absolute dedication, you can look like a Spartan warrior within three months. But just remember the words of Gerald Butler. "I thought I was going to die."
Click Here To Look Like King Leonidas from 300
Filed under: Health + Fitness | Motivational
COMMENTS
Comment by ryan on November 11, 2009 @ 12:58 am
how many days a week are you suppose to do it?
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Comment by Ickisticki on November 03, 2009 @ 10:51 am
They say the average American can't do 1 pull up. If you can do 25 you are in great shape and most likely have very low body fat. I tried this workout and plan on doing it once a week on Monday. I will continue doing heavy weights, cardio and trail running. Again, if you can complete this workout you are in great shape and there is no reason not to make this workout a goal to be able to complete it. This workout is excellent for me because my new goal is to be fit, not to just have "show"
muscles.
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Comment by Big Tough Dood on October 17, 2009 @ 4:15 am
Okay- you're all a bunch of pantie- waists. I did this SIMPLE workout in 2 minutes 12 seconds flat and didn't even break a sweat. It was good for a warm up, at least, before I continued on to a REAL workout for REAL MEN. Furthermore, my penis is 17 inches long and I eat nails for breakfast.
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Comment by Point Yoga Guy on October 12, 2009 @ 9:23 pm
33 minutes. I'm 5'10" and 152 lbs. You want a real workout, come to my power yoga class :-) This workout is definitely a keeper.
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Comment by ed on October 11, 2009 @ 11:23 pm
listen i was 135lbs when i started and small. never really worked out, did not finish the first time and was out for a week after now im in the 5th week taking n.o.xplod creatine from gnc and doing this workout daily. ive lossed about 1o lbs of fat but gained great muscle. im now 155lbs and shreded. you want to look great eat right stay with it and it will work!!!!!!!!!!!
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Comment by jiah on October 08, 2009 @ 12:56 pm
Oh no I made a comment.. im just as bad..some one slap me.
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Comment by Jiah on October 08, 2009 @ 12:54 pm
You are all idiots commenting and arguing about this stupid routine..heres a tip.. exercise is exercise...work your body until its sore..eat healthy..and stop looking for quicker and easy ways to get big and fit cos it all takes one thing...Hard work..
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Comment by juice on October 08, 2009 @ 7:49 am
ok, im a Marine also. This workout realy is a good middle stage workout. Its realy not for beginers, if you can't do it right, don't do it. But I agree that it isn't all to hard. But those of you who want to just do this work out... no. You need to do a lot of running with it, and a lot of other stuff helps. Try some form of Martial Arts to start. That will help you get the disipline to continue into a more advanced exercize. Good luck!
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Comment by Zach on October 03, 2009 @ 2:11 pm
Comment by Jim on September 24, 2009 @ 10:33 am
I just did this workout today in 13 minutes 28 seconds
Bull..... I looked into this workout, Professional trainers were able to do the workout in like 17 minutes. 13 is a joke. please stop trying to be macho and own up to the fact that you cannot even do set #1.
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Comment by peter on October 02, 2009 @ 11:44 pm
I did this first time in 35 minutes. The last 10 were for the last set of pullups. You think its alot, but its really not that tough. Especially if you do it like once a week, you'll get so good at it. I did the whole thing in 25 minutes two weeks later. Then I started lifting real weights to get strong and to not just look sexy.
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Comment by Sam on September 28, 2009 @ 9:34 pm
I did this workout three times in a row in approximately 55 minutes. I barely broke a sweat and anybody who can't do this is completely pathetic.
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Comment by Jim on September 24, 2009 @ 10:33 am
I just did this workout today in 13 minutes 28 seconds
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Comment by SSG G on September 20, 2009 @ 10:47 am
I just started this workout 2 days ago, and man, it is def a challenge. If you are just starting, I would say 2 times a week, and instead of doing it all at once, break it up into 3 or maybe even 4 different sets, then work your way to one full set of 300 reps.
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Comment by amine on August 19, 2009 @ 10:01 am
i tried this programe and it gave me amazing results, now i feel healthy and strong
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Comment by michael church on July 26, 2009 @ 5:22 pm
Started this work-out last week and have done it 4 times.... Mon and Thurs. It is phenomenal.. Still need to supplement other lifts but this sucker is hard and I love it!
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Comment by Kurt on July 17, 2009 @ 5:49 pm
The 300 workout is a Crossfit workout. We specialize on not specializing in order to keep the body in a constant state of confusion. We combined gymnastics, Olympic Lifting, and what is considered traditional aerobic exercise into a workout of the day. 3 days on 1 day off or 5 days on 2 days off. And a combo of the Zone and Paleo diet. Look up a Crossfit Gym near you or do on own. Good Luck!!
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Comment by steve on July 01, 2009 @ 5:11 pm
I think I might just be crazy enough to try this!
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Comment by Marcus on June 23, 2009 @ 11:21 pm
this workout isnt that hard, now of course I'm a trainer and spend all day at a gym but this isnt 'so hard' the actors didnt even attempt it. I Doubt this was a real workout given to the actors, just summed up to be simple.
and no it wouldnt have worked to train fit people to act, you cant train an art form.
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Comment by CHRIS on June 15, 2009 @ 3:56 pm
YEEEAAHHH, I THINK I'LL PASS ON THIS ONE.
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Comment by SFC US ARMY on June 10, 2009 @ 9:55 pm
Marine Boot Camp is not that bad, I have been in the Army for almost 17 years. Airborne Ranger in fact. you want a workout. try Ranger School. I am a level 4 instructor for the Army combatives program. This is a good workout. Very different and yes it is tough if your not fit and a great workout if you are.
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Comment by sam G on June 08, 2009 @ 12:11 am
I will own this workout by nov 1st!
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Comment by chris on May 28, 2009 @ 6:32 pm
probably woulds have been quicker to train fit men to act
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Comment by brandon on May 24, 2009 @ 3:20 pm
Is the one handed clean and press 50 on both or just 25 & 25???
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Comment by sgt on May 06, 2009 @ 12:41 am
we did this in the army
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Comment by Jerome Tabron on May 04, 2009 @ 4:41 am
I have some female friends that do the 300 workout and i'm tellin you its better for them then the men i think...i still haven't stop gockin at them and they started this months ago...almost a year
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Comment by kenny rob on April 27, 2009 @ 9:20 pm
i made my college mens weight lifting class try the workout. nobody finished the first 50 min class. 2 people finished the second class after i said i would give em a 10 point bonus. i am working on my masters in exercise science...great workout!
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Comment by Fahad on April 25, 2009 @ 2:42 pm
it's not about train hard, it's about train smart, and this workout will lead to a complete fatigue that will result you not working out for days and maby weeks because of lactic acid release(if you take creatin might help with few mix of phosphagene + few other like CDG) + you should avoid eating 3 meals and change to 6 semi-meals a day full of carbs before workout and on morning meals, and less carbs after work out and before sleep, no chocolate no greasy food, full of salads and greens, grill is required, fish chicken and meat. with a nice workout normal schedule + strech mark controls and body lift to avoid the un-elasticity skin and white stretch marks. good luck
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Comment by greg hayes on April 15, 2009 @ 7:25 pm
If any of you guys want to get shredded like the guys on 300 and don't know a regular routine to do, go to Crossfit.com, they give you a daily routine to go by for free and nutritional guidance. Soon, you will be able to do the 300 workout and more. This website's routine is not really a routine, it keeps your body guessing and wanting more. Anyway, try it out
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Comment by BigVin on April 10, 2009 @ 9:32 pm
I'm guessing a cycle of steriods is required... well at least if you wanna look like the guy in the picture above and fast
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Comment by Buzz on April 08, 2009 @ 9:15 pm
How many days a week is this workout done? Do you mix other workouts with this?
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Comment by Buzz on April 08, 2009 @ 9:10 pm
how many times a week is this workout done and is it just this or do you mix other workouts for the weak.
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Comment by Dain on April 05, 2009 @ 3:34 am
The workout and nutrition plan is a suggestion for trying to better yourselft physically and mentally in a certain way. This is just the psycho but freaky awesome "300" way of doing it!
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Comment by james on February 24, 2009 @ 3:55 am
amazing work out but difficult to complete to ur best time due to some others in the gym using equipment aswell but overal a great work but there are better
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Comment by Donovan on February 22, 2009 @ 4:14 pm
but what workouts did they have to do to get in the shape their in
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Comment by Parathetic on February 11, 2009 @ 12:40 am
wow......im a firefighter/paramedic and i thought i was in good shape....it took me an hour to do it i was dying.... Phenomenal work out
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Comment by JODI 511 on February 06, 2009 @ 7:31 pm
THE KEY THAT HELP ME WAS TO NOT EAT RIGHT BUT TO PORTION MY MEAL'S TO 5 A DAY, BUT SMALLER MEAL'S..LOTS OF FISH AND CHIKEN..LOTS OF GREEN'S THIS IS A SWEET WORK OUT
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Comment by fishi on February 05, 2009 @ 12:31 am
what kind of protins do you need
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Comment by big johnson on January 29, 2009 @ 4:37 am
So if you just only do the "300" workout for like one month...would that help or not?
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Comment by pk on January 28, 2009 @ 7:33 pm
It just scear me to read how much you must do!
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Comment by NOM NOM on January 18, 2009 @ 6:59 am
Isaac is afraid to workout...and palmer thinks he has a 6pack, lolz
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Comment by Ethan on January 15, 2009 @ 12:28 am
i completed this workout pretty easily the first time tried. but it was also at the end of my highschool wrestling career in which i worked out intensly for around 4 to 5 hours a day. try wrestling a straigh 6 minute match all out. then see how u feel. normal adults cant last a minute and a half and i had a marine worn out in less than 3 minutes. great fun...
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Comment by Kyle on January 13, 2009 @ 11:01 pm
all you people saying that this is easy just shut up. quit trying to act tough and just admit that it will kill you
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Comment by Adamsjp on December 27, 2008 @ 9:23 am
Like John said, there must be more than just doing the work. Who cares about the test, what about the daily 300 regimen? If the "test" is so grueling, then obviously it's not a daily routine. What kind of sustenance should be eaten, etc?
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Comment by Lt. Roberts on December 22, 2008 @ 3:11 am
OOO RAH
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Comment by patty pat on December 11, 2008 @ 8:05 pm
dont be a wuss try it you little kitties
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Comment by Christian on December 06, 2008 @ 3:52 am
US Marines did this workout easily. try something harder... like marine corps boot camp.
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Comment by Marv on December 01, 2008 @ 11:22 pm
i alredy tear that workout plan...to me its now 5th month of doing that training...i look awsome...
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Comment by john on October 30, 2008 @ 10:14 pm
grueling workout great idea but not all muscles groups are involved is there more
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Comment by llitt420 on October 30, 2008 @ 8:24 pm
look the point is not to just do the "300" test, the workout is eating alot of protein and veggies along with a hardcore workout plan for 2 hours a day of killing yourself, it will work quick if you are religious about it, handle it!!!!!!!!!
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Comment by isaac on October 18, 2008 @ 2:37 am
this workout is awful
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Comment by palmer on October 11, 2008 @ 10:09 pm
lame!!!
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Comment by Craig and mike! on October 10, 2008 @ 6:45 am
We are going to tear this workout apart!
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