How Effective Is the 300 Workout
While the benefits of the 300 workout are not backed by scientific studies, the workout may be effective in helping build muscle and lose fat based on anecdotal evidence

While the benefits of the 300 workout are not backed by scientific studies, the workout may be effective in helping build muscle and lose fat based on anecdotal evidence.

The 300 workout was designed to help actors in the movie “300” prepare for the film. However, it is important to keep in mind that many other factors likely played a role in helping them achieve the desired results:

  • Several other training programs
  • Nutritious foods such as fruits, vegetables, whole grains, lean proteins, and dairy to boost recovery, muscle building, and fat loss
  • Dietary supplements to improve exercise performance and recovery, such as creatine, beta-alanine, and caffeine

So doing the 300 workout alone is unlikely to guarantee that you will be able to achieve the same chiseled physique as the actors in the movie. Moreover, it should be noted that the workout is intense and should not be performed on consecutive days.

What is the 300 workout?

The 300 workout was created by Hollywood trainer Mark Twight with the goal of whipping the cast of the movie “300” into shape for the film, in which they portrayed Spartan warriors.

Characteristics of the 300 workout include the following:

  • Mixture of body weight and weighted exercises that target every muscle group
  • Focuses on muscular strength and stamina
  • Consists of 300 reps without a break in between
  • Duration varies from 15-45 minutes depending on fitness level

Weight training moves involve:

  • 25 pull-ups
  • 50 deadlifts at 135 pounds (61.4 kg)
  • 50 push-ups
  • 50 box jumps with a 24-inch (61-cm) platform
  • 50 “floor wipers” (a core and shoulder exercise at 135 pounds)
  • 50 “clean and press” at 36 pounds (16.4 kg) (a weight-lifting exercise)
  • 25 more pull-ups

How do you perform the 300 workout?

25 pull-ups

  • Stand below an overhead bar with a wide grip.
  • Raise your arm and reach for the overhead bar and grasp it.
  • Slowly exhale and pull your body upward by bending your elbows.
  • Continue to pull until your chin reaches the bar.

50 deadlifts at 135 pounds (61.4 kg)

  • Stand behind a barbell and place your feet shoulder-width apart.
  • Sit in a squat position and flex forward to lift the bar by extending your hips and knees.
  • Lift the bar and pause for a second before returning the bar down.

50 push-ups

  • Lie down on your abdomen on the floor or an exercise mat.
  • Slowly place your hands below the shoulders.
  • Raise your torso and legs to maintain a high plank position.
  • Lower your body toward the floor without bending your torso and knees until your chest and chin touch the mat floor.
  • Come back to the starting position.

50 box jumps with a 24-inch (61-cm) platform

  • Stand in front of a box with your feet placed shoulder-width apart.
  • Swing your arms backward and maintain a squat position.
  • Quickly bring your arms forward and jump onto the top of the box with bent knees.
  • Jump back to the original position.

50-floor wipers with a 135-pound (61.4-kg) barbell

  • Lie on the floor with your legs extended.
  • Hold a loaded barbell above your chest.
  • Slowly bring your feet up together to the left plate so that the toes touch it.
  • Slowly bring back your legs to the middle.
  • Finally, touch your toes to the right plate, and bring your legs back down to complete one set.

50 clean-and-presses with a 36-pound (16.4-kg) kettlebell

  • Stand with your feet placed about shoulder-width apart.
  • Place a kettlebell on the floor between your legs.
  • Bend at your knees and reach for the kettlebell.
  • Pull the kettlebell up between your hips and legs.
  • Bring the kettlebell up to your chest.
  • From your chest, straighten your arms to bring your kettle overhead.
  • Gently bring it back to the ground.

25 more pull-ups

  • Repeat 25 pull-ups to complete the total 300 repetitions.


Pictures of the 7 Most Effective Exercises to Do at the Gym or Home (and Tips to Improve Form) See Slideshow

Are there alternatives to the 300 workout?

The 300 workout is not for everyone. For example, you should avoid it if you have balance issues, lung problems, or musculoskeletal conditions.

Progress slowly and proceed with caution. You can also modify the workout by:

  • Adding less weight to the barbells
  • Using a lightweight kettlebell
  • Decreasing the platform height in a box jump

Are there risks involved with the 300 workout?

Physicians recommend proceeding with caution before performing the 300 workout. Some of the risks involved include:

  • Breakdown of muscle fiber, which can be severe enough that it can be toxic
  • Serious tissue breakdown
  • Heart attack
  • Kidney problems

Rigorous and supervised training is required to perform this type of workout. Beginners who are interested in trying it out should consult a trainer or expert to limit the risk of injury.

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Medically Reviewed on 3/25/2022
Image Source: iStock Images