300 Spartan Workout Routine

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If you are looking for the best way to build muscle fast then you must check the 300 workout. This workout routine is the exact workout that gave Gerard Butler of 300 his amazing ripped body.

Day 1:

1.What you should know about it

The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause, until you complete all reps before moving on to the next station.

Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury. So make sure you know what you're doing before you attempt to become a Spartan.

2.25 BODYWEIGHT PULL-UPS

Start: Place your hands shoulder width apart on the chinning bar which should be above your head.

Execution: Using your arms pull your body off of the floor using the chinning bar until your chin is above the bar. Slowly lower your body back down keeping your feet off of the ground. This counts as one repetition and should be repeated 25 times.

3.50 DEADLIFTS AT 60KG

Start: For this you will need to use the barbell and attach 60 kg weights. Stand straight with your feet in line with your shoulders and shoulder width apart. Bend your knees and place your hands on the bar shoulder width apart. Your arms should be straight.

Execution: Stand up straight whilst tightly gripping the barbell until it comes above the knee. Slowly lower the barbell back to the floor by bending your knees. This counts as one repetition and should be repeated 50 times.Your arms should not bend during this exercise and only your knees should move.

4.50 PUSH-UPS

Start: Lay flat on the floor face down with toes touching the floor. Place hands flat on the floor at shoulder height shoulder width apart.

Execution: Lift your body off of the floor by pushing up with your hands until your arms are straight and only your hands and toes are touching the floor. Slowly lower your body by bending your arms at the elbows. This counts as one repetition and should be repeated for 50 times.

5.50 BOX JUMPS ON 24-INCH BOX

Start: For this step you will need the 24 inch box. Place the box somewhere on the floor where it will have grip so it will not move. Stand in front of the box.

Execution: With your feet together, jump with both feet onto the box. Jump with both feet back to the floor. This counts as one repetition and should be repeated for 50 times.

6.50 FLOOR WIPERS

Start: For this you will need the barbell. Lay flat on your back on the floor. Place your hands shoulder width apart on the barbell and lift above your head by straightening your arms. Keep the barbell held in the air above your head.

Execution: Put your legs together and whilst keeping them straight, lift them into the air. Swing them from left to right then right to left. This counts as one repetition and should be repeated for 50 times.

7.50 SINGLE ARM CLEAN AND PRESS AT 16KG

Start: For this you will need the 16kg kettle bell. Stand up straight somewhere with plenty of space around you. Place the kettle bell on the floor at one side of your body. Whilst keeping your back straight, bend your knees and pick up the kettle bell.

Execution: Straighten your knees and lift the kettle bell. Lift the kettle bell above your waist with your arms by bending your elbows. Lift the kettle bell above your head keeping your arm straight. Slowly lower it back to the floor. This counts as one repetition and should be repeated 25 times per arm.

8.25 BODYWEIGHT PULL-UPS

Start: Place your hands shoulder width apart on the chinning bar which should be above your head.

Execution: Using your arms pull your body off of the floor using the chinning bar until your chin is above the bar. Slowly lower your body back down keeping your feet off of the ground. This counts as one repetition and should be repeated 25 times.

Day 2: Rest.

Day 3: Rest.

Day 4: Repeat Day 1.

Day 5: Rest.

Day 6: Rest.

Day 7: Rest.

1 comment

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Posted on Jan 8, 2012