300 Workout Routine
Written by Sam · Filed Under Workouts & Training 39,985 views
300 Workout Routine
One of the most impressive workout routines I’ve come across over the past decade has had to be the 300 movie workout. The cool thing about this workout is that it will blast you out of any plateau or any stage where you just aren’t seeing results.
It is a very relevant training technique because it makes use of every single muscle fibre in your body including a strong emphasis on the core muscles. This is the kind of workout that will make you better in every part of your life, whether it is just your health, cardiovascular system, sports performance or performance in bed for that matter!
It should be noted that this is a very demanding and challenging workout. If you haven’t been in the gym for a while then you may want to take a look at the beginner and intermediate workout routines for men that are getting a very good response from visitors to Weight Loss & Training.com.
After a month of hard training or if you’re at an advanced stage then you may want to begin tackling the 300 workout routine. The idea here would be to do the training regimen about once a week, so you may want to throw it into your regular schedule to mix things up a bit.
So let’s look at the workout:
- 25 pull ups
- 50 deadlifts
- 50 push ups
- 50 box jumps or vertical jumps (24” high box)
- 50 floor wipers (Push up position, moving in a single knee to the chest at a time)
- 50 single arm clean and press with dumbbell or kettlebell
- 25 pull ups
Each of these exercises are done right after each other with no rest in between! Quite an intense workout and should only be tried by those who are very advanced.
Remember to give your body enough time to rest and recover from such a workout if you attempt this workout. You will be quite sore the next day and that is why I recommend doing it no more than once a week.
Now another suggestion that I would make it so mix it up this way:
- 10 pull ups
- 15 deadlifts
- 15 push ups
- 15 box jumps or vertical jumps (24” high box)
- 15 floor wipers (Push up position, moving in a single knee to the chest at a time)
- 15 single arm clean and press with dumbbell or kettlebell
Doing these all after another to make one set. Resting for 60-120 seconds and then doing one or two more of these sets. Breaking it up this way will be a little less harsh on your body and still give you a big burn.
300 Workout Nutrition:
When doing such high intensity workouts it’s a good idea to have tons of protein in your diet. I would also supplement with L-Glutamine to help your muscles recover and Creatine to give you the ability to go full force in your workouts…
Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
Glutamine for immunity and muscle recovery (Try this: Higher Power Micronized Glutamine)
Whey protein for muscle tissue development (Try this: Nature’s Best Zero Carb Isopure)
Have you tried the 300 workout routine? What are your thoughts?
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Top Rated Supplement Combos By Weight Loss and Training Readers !
Sounds great and no shit it would work?
But couldnt u get the same results in half the time if instead of doing 50 or 25 a set u did 4-6 but just upped the weight?
So your using all your ATP-CP, Lactic energy stores… instead of going into aerobic energy..
The burn u would feel is the lactic acid in the muscles not the muscle working???
How long does it take to see results with this routine? I have been working out for a few months now, and I feel like I am not seeing any results with the work I have done so far.
You should see results within 4-6 weeks with this routine. If you’re not seeing results with this specific training then you are not working out hard enough and you need to increase your intensity. Also you need to be careful with your diet…make sure to read through the articles on this site and try supplementing with whey protein powder to take your training to the next level.
if i were to do this workout once a week wat do i do 4 the rest of the week?
Select from one of the many workouts in the workouts and training section
i tried it for twice a week for a month… i did have to work up to it though. however i have definitely noticed a change in mass and bodyfat.
the alternative routine of multiple sets is a good way to get your body used to it.
i still cant do the full routine without breaks, but i really try to not lie to myself about how much recovery time i need. you can see a good video of the exercises here:
http://www.menshealth.com/men/fitness/workout-plans/muscle-building/article/5e1790ecab7e1110VgnVCM20000012281eac
hey sam,
should i JUST do this workout like you said ….or should i just throw this into like say, the channing tatum workout occasionaly?
Hi Gerald, you should do this workout as is since the Channing Tatum workout will give different results…however adding variation is always a good idea.
i started this workout last week Feb. 11, 14, and 16, 2010. im gonna keep going til the 8 weeks and see what results im going to see. im currently supplementing on jacked preworkout, Hydro whey by optimum nutrition, L-glutamine powder by optimum nutrition, casien before bed by optimum nutrition, opti-men multi vitamins by optimum nutrition. and im eating 6 x a day high protein moderate veggies, carbs (brown rice) and good fats like fish oil, nuts, and some dairy products. hopefully this will help me get the 300 spartan look hehehe. but any recommendations from all you guys that did this workout would be appreciated.
Hi Gil, sounds amazing! Keep us posted with your results!
Hi sam…I just completed the first week of the channing tatum workout routine and was wondering if I should incorporate this into my workout routine or if I should just continue with my current routine for a while? I want to drop weight but also tone and define my muscles…thanks again
Hi Jonathan, best to stick to one workout for 4-6 weeks before switching to the next. That way you can track your progress and allow your muscles to grow as you train harder each week.