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.
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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: Muscle Pharm Assault)
Glutamine for immunity and muscle recovery (Try this: Optimum Glutamine)
High quality whey protein for muscle tissue development (Try this: Platinum Hydrobuilder)
Have you tried the 300 workout routine? What are your thoughts?
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hi Sam,
If you wanted to do this routine, what workout routine would you recommend for the rest of the week?
Many Thanks
James
Hi Jimmy, try the Hugh Jackman Workout Routine
hi Sam,
This is the routine im following now, Mon Legs and Shoulders, Tue the 300 work out with 2 series of 15 reps, Wed Back and Triceps, Thur the 300 workout again and on Fri Chest and Biceps. I add also 3 times per week a 20 min HIIT on a treadmill. Sat and Sun rest. What do you think about this workout.
Pretty awesome! You may also want to experiment with taking one of the days off on Wednesday so it splits it up a little more, it’ll just having you workout on one of your weekend days.
Hi Sam, should i do underarm pull ups, or overarm?
Start with underarm and once you have built enough strength then go to overarm.
Start with underarm and once you have built enough strength then go to overarm.
Have been doing a military workout for 8 weeks – 10 pushups, 20 crunches, 6 bench dips, 20 reverse crunches, 7 pullups, and 10 hanging leg lifts – 8 sets; next day doing 20 squats, 10 lunges, 20 twisting crunches, 10 hip rollers – 5 sets; next day doing 45 minutes of interval cardio, then repeat and rest on Sundays. Even having done this workout which when I started I didn’t imagine I would be up to 8 sets and 5 sets respectively. The 300 workout intrigues me and I am needing a change/new workout anyway, but wow!
Couple questions – 1) am I at a point I could even approach this, and
2)due to a past knee surgery, high impact just does not work for me, if I try running or jumping my knee swells and stiffens up and sets me back a couple days. Doctor says I have arthritis in the knee…Anyway, what could I substitute in place of the box jump or vertical jumps?
Thanks!
Awesome Drew, keep up the great work. Sounds like you are near this, and remember you don’t have to do the whole thing, just work your way up. With respect to substituting for high impact the best you can do is swimming, biking or elliptical at high intensity.
Sam,
Would it work to do this work out….say twice a week and the other 3 days maybe running or cardio?
That would depend on what you mean by work? Are you focusing on muscle gain or losing fat?