Spartan 300 Workouts – Exercises To Build a Spartan Physique


Once the blockbuster movie 300 was released in movie theaters, men and women alike were eager to find out just how Gerard Butler, who played King Leonidas, and his fellow Spartans got their shredded washboard abs, ripped arms and buff shoulders. Shortly after the film’s release, the “300 Workout” was released and gained a lot of popularity. This workout is actually the brainchild of Mark Twight who is a world-class mountain climber and strength and conditioning coach. It is due to Twight’s specialized training routines that Hollywood movie stars and other fitness enthusiasts have been able to achieve a ripped Spartan-type physique.

This is a workout routine that is done in a giant-set manner, which basically means moving from exercise to exercise with no breaks in between. Before moving forward, it needs to be noted that this routine should not be performed on a daily basis and is NOT for beginners. The demands placed on a person’s body and muscles are very high and a novice may incur injury if not properly instructed on the specific movements.

The Spartan 300 Workout*

  • Pull-ups – 25 reps (or as many as you can do)
  • Deadlifts – 50 reps with 135 pounds (or a sufficient weight)
  • Push-ups – 50 reps (or as many as you can do)
  • Box Jumps – 50 reps utilizing a 24 inch box
  • Floor Wipers – 50 reps while holding a 135 pound bar at arm’s length
  • Kettlebell Clean and Press – 25 reps per arm (25-30 pounds)
  • Pull-ups – 25 reps (or as many as you can do)
  • *Keep in mind that you will go from exercise to exercise with zero breaks in between.

Weekly Training Schedule

  • Monday – 300 Spartan Workout
  • Tuesday – either cardio or an off day
  • Wednesday – 300 Spartan Workout
  • Thursday – either cardio or an off day
  • Friday – 300 Spartan Workout
  • Saturday – either cardio or an off day
  • Sunday – Rest day

Workout Notes
If possible, do not rest between exercises. If you find yourself unable to complete the required number of reps for a particular exercise, you may very well need to rest for a small period of time and then start again. This is a workout program that is quite intense and should never be attempted by beginners. It is imperative to ensure you have learned proper technique and strict form for each exercise (especially deadlifts) and that you have also built up your conditioning prior to attempting this training routine. The last thing you want to do is injure yourself and be unable to train for weeks or even months.

If you are unable to find a box for the box jumps exercise, utilize several aerobic steps or a bench that is properly stabilized. For the floor wipers movement, it is best to lie down on the floor. Have your training partner carefully hand you the barbell with 135 pounds on it and position the bar as if you were about to begin the bench press exercise. Hold the weight at arm’s length away from your body in a fixed manner and then lift your legs up. For the first repetition, you will bring your legs directly up (like a reverse abdominal crunch) and then lower your legs back down. On the second repetition, lift your legs up to the left side and then lower them down. For the 3rd repetition, lift your legs up to the right side and then lower them back down. Keep doing this routine (straight, left, right) until you have completed the desired number of reps.

If you’re looking to build a powerful and muscular physique, there are a few key mass building free-weight movements that are the foundation of training for size and strength. These multi-joint compound weight training exercises should be used in conjunction with a diet adequate in calories consisting of nutrient dense whole foods to get the best results in gaining lean muscle mass. Below is a Spartan 300 workout using only 3 free-weight exercises to help you pack on size!

Spartan 300 Whole Body Workout (Free Weights)

Set #1:

  • Exercise: Barbell Squats (mass building exercise to build your legs)
  • Reps: 6-8 (try to increase the weight after each set)
  • Rest: Rest 60 seconds and then move onto the next exercise to perform your next set.

Set #2:

  • Exercise: Barbell Bench Press (mass building exercise to build your chest)
  • Reps: 6-8 (try to increase the weight after each set)
  • Rest: Rest 60 seconds and then move onto the next exercise to perform your next set.

Set #3:

  • Exercise: Barbell Rows (mass building exercise to build your back)
  • Reps: 6-8 (try to increase the weight after each set)
  • Rest: Take 3 minutes to rest after completing the circuit (3 exercises). Repeat circuit 3-4 times.

Only do the Spartan 300 workouts 3 days per week (Monday, Wednesday, Friday). You can do the regular 300 workout the first week and then switch to the other workout (using 3 free weight exercises) on the second week and so on. These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each workout. Always remember to eat a lean protein source with each meal, along with clean carbs and healthy fats. You should be eating a meal every 3 hours to keep your body properly fueled throughout the day. Along with implementing these muscle building exercises and workouts, eating a nutrient dense high protein diet and getting plenty of rest for optimal recovery, you will be able to achieve a muscular and ripped “Spartan” physique in no time!

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