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How to get Ripped like the Actors in 300

If you have watched the film 300 you will know that every actor was in unbelievable shape. Muscles bulging, veins pumping and not a ounce of fat to be seen. People in the fitness industry were talking about it, saying, ‘it’s not all natural there must be lots of special effects.’ It turns out that it’s all natural, they did in-fact train exceptionally hard to get in shape and in some cases the actors collapsed due to exhaustion. I bet you can’t wait to try their routine….

Soon after the films release a workout emerged dubbed the 300 workout, which by no means is for the feint hearted. It is an epic full body workout, starting off with a mere set of 25 chin ups. All in all you perform 300 repetitions and you are supposed to complete in a time of 20 minutes or less. The workout is as follows:

  • Pullups – 25 reps
  • Deadlifts with 135 lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch box jumps – 50 reps
  • Floor wipers – 50 reps
  • Single-arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

You should try and do the exercises in the least amount of sets and least amount of time. If you are unsure about what each exercise is then check out the video by menshealth.

If you are just starting out in the gym I do not recommend trying this, however you can easily adapt it help train towards it.

  • Instead of pull ups do body weight rows
  • Instead of deadlifts of 135lbs use 50lbs
  • Instead of pull push ups do push ups with your knees on the ground instead of your feet
  • Instead of 50 box jumps do 50 star jumps
  • Instead of 50 floor sweepers do 50 ab crunches
  • Instead of kettle press do 50 hindu pressups – check out youtube
  • Finish with 25 bodyweight rows

This is just an example of how you can adapt a workout, anyone can do it. It’s something to bare in mind when checking out routines that are perhaps too advanced you can always substitute certain exercises. Adapting workouts will increase your strength more and enable you to progress faster onto the more and more advanced workouts.

If you have any questions please leave them in the comments below.


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