300 Spartan Workout: Last You’ll Ever Need?


300 Spartan Workout

If you’ve seen 300, you must have noticed the unbelievably fit actors who transformed themselves through hard training and rigid diet into the warriors of Sparta.

You will learn Gerard Butler 300 workout and everything in between.Even the extras in this film are absolutely yoked. If you’ve ever been interested in getting fit, you’ve got to ask yourself what their 300 workout was that produced the ripped abs, chest and arms you’d expect a Spartan warrior to have. If your absolutely new the gym you will need a beginners workout routine first.

It should not surprise you to hear that to achieve that level of definition and muscular size, you’ve got to be training your whole body, intensely. Routines, that emphasize either only your biceps or legs, for example, will not cut it(Single Joint Movements). Also, keep in mind that actors are on a tight schedule to get ready for a film. So, this 300 workout had to be designed to produce fast results for the whole body. Hold on your hat because this is no joy ride.

I see a lot of guys at the gym isolating each angle for each muscle group, slow and with lots of rest before varying different angles. However, if you’re goal is to get ripped not just big, the 300 Spartan workout is worth trying. You’ll find that this kind of exercise is actually a compound formula. This workout and others like it are designed to work offsetting muscle groups in order so that you’re using active rest to produce more output during your workout.

Also, focusing on large compound movements involving multiple joints and muscle groups is one way to increase productivity in your 300 workout.


The Real 300 Spartans

Ok, so if you think about the setting of the movie, 2000 years back in time, warriors didn’t have any kind of heavy machines. There were, no cable pull machines and not even exercise balls or treadmills to run and stay in shape. There were real life tests of strength and hunting and farming to do. These guys developed hard strength through hard lives. Every now and then, even if it’s just through a functional strength workout, It’s good to try and replicate the difficulty of manual labor and outdoor activity that Spartans would have had to undergo. This can offer some perspective on how convenient our modern lives are. We might all be in a little better shape if we didn’t have it so easy!

It’s likely that they didn’t lift things at all for the sole purpose of getting stronger. However, if you make a life full of highly demanding activity that is constantly putting demands on many of your muscle groups, including battle training, you might start to look like a Spartan. Add a diet that consisted of none of the processed foods and sugars we eat today, and you’re getting even closer. For the sake of this article, we’ll use the best of what we have available today to recreate this physique. So we’ve developed the evolved Spartan workout.

There are few ways to get a human body in better shape than having to fight for survival. Spartans tested their bodies constantly. Today, my goal is just to help you achieve a body that might help you feel like a Spartan, even if you don’t have spear skills.

Spend enough time with the 300 workout and you might just scare away some enemies. One of the best parts of training is the confidence and self-assuredness that comes with improving yourself. So let’s get down to the real deal.

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300 Workout Routine

Try and follow this 300 workout routine for some serious results.

  • Pull-ups, 25 reps.
  • Deadlifts, 135 lbs x 50 reps.
  • Pushups, 50 reps.
  • 24 inch box jumps x 50 reps.
  • Floor wipers x 50 reps.
  • Single arm clean and press w/36 lbs kettlebell x 50 reps.
  • Pull-ups x 25 reps.

This workout should look a little intimidating to most people. That’s alright. If you have to take breaks in between, do what you have to. As long as you complete the reps, you’ll see gains. As you progress, continue to rest more. If you really want to look like Gerard Butler did as King Leonidas, you’ll have to work hard.

People are often looking for an easy way to get fit, the Spartan 300 workout is a great example of how good old fashioned hard work can chisel the body you want. I have seen people get fully ripped muscles from workouts like this

Of the 300 workout components listed here, I found the floor wipers to be the most difficult. You might have a different experience, but the best thing you can do is keep moving. Even if your reps are slow, push yourself. Keep in your mind, “What would a Spartan do?”

While you might never be able to replicate the Spartan 300 workout from real life, the actors in this film hit the nail pretty much on the head and I have seen some great results from those willing to overcome its challenge.

Movies like 300 can do a lot to keep you motivated in the gym. This is one of my favorites. It gets me fired up every time, years after its release. Always try to find motivation like that this and keep these things (or people) close to you. This will greatly improve your chances of sticking with your gym workout plan.

It will take some time before most people will be able to carry out the entire 300 workout session, but in the end, you can build up to this. You can even use the movie to get you fired up for this exact workout.

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The movie 300 features some of the most ripped actors we’ve seen in an absolutely badass story. Taking inspiration from this epic flick, try out the 300 workout for yourself and get a glimpse of what everyday might have been like for the Spartans. This full body, high intensity, high repetition workout will develop muscular endurance as well as build lean ripped muscle.

While heavy weight and low rep workouts can be useful for building size, actors like Gerard Butler didn’t have the time to bulk up and cut down later. Because we’re able to combine muscle groups and employ active rest by working one muscle group while resting another, this workout produces a great chance for a sculpted, chiseled physique. If you’re ready to scare away your enemies and then head home to the queen, give it a try.

-Terry Asher

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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    • Hey Larry,

      I would recommend doing it 2-3 times a week as it’s a full body workout. Listen to your body and make sure you’re getting plenty of rest as well :). Thanks for stopping by!


  1. This workout is great, it can be really taxing if you push yourself. I usually use it in a 4-6 week rotation to break through training plateaus or as conditioning for events like Spartan Race.

    Great article.

  2. As previously answered, you said to perform this workout 2-3 times a week…what would you recommend doing on your other days? Heavy weight, low reps; sprint training; cardio sessions; sauna???


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