“300″ Rep Spartan Workout: do this program for 4 months and see how your body looks after!
There seems to be a lot of interest surrounding how America’s Number One movie has actors who built warrior-like bodies. Well, if you read the March’s Men’s Health, then you would’ve found a small article on lead actor, Gerard Butler on page 130.
According to his interview, he was in ‘mediocre’ shape when he first got signed to play the lead role and then went on a 4 month killer routine that included tons of calisthenics, plyometrics and disciplined eating.
He described his 300 – Rep Spartan Workout as such:
Without resting between exercises he performed…
25 pullups
50 deadlifts(135 pounds)
50 pushups
50 jumps (on a 24 in. box)
50 floor swipers
50 single arm clean and press (using a 36 pd kettlebell)
Crazy?! well, besides working with former world-class mountain climber, Mark Twight; 5 weeks prior to shooting he also worked with Venezuelan bodybuilder named Franco LiCastro!
However, after all this ‘craziness’ to build a warrior physique – the article was also unkind to Gerard’s smoking habits, tardiness and procrastination in fixing his apartment. These negative habits couples with Gerard’s decision to quit training for 8 months!!! after the movie ended. This is called over-training, burnout and all the other terms people use when your body ’shuts down’….
Read “300″, Mark Twight’s “the so called program”
And learn more about Kettlebell training from the guru of kettle-belling: Mr. Mike Mahler.
Gerard Butler in 2004 (pre-300)
WOW!!!
Related posts:
- 300 Spartan Workouts!!!
- Wanna get a Spartan BODY? Try a ONE ARM CLEAN AND PRESS!!
- I want to read the workout program…
- The HOME Spartan “300″ workout
- Daily Fitness Motivation – March 27
- Slyvester Stallone’s AB Program…
- Blogger Confession: I LOVE workout compliments!
- NO Sh*T fitness success with Mike Mahler
- How Hugh Jackman got his wolverine body!
- Mike O’Hearn’s Workout Philosohy
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Like many of those who have read about this training, I have altered my workouts to include more circuit training. However, it will be a awhile before I can actually complete such a tough workout but now I have something to work towards and look forward to. What I would really would like to know is what kind of changes in eating habits did these individuals need to undergo to reach these results?
.what are floorwipers
The 300 or Spartan workout as I like to call it is amazing in every regard. Of course with better dieting one can see spectular results. There is a principle that they follow in thier workout routines. That is, never do the same workout twice. On my first attempt at the 300 workout, I completed it in 24 minutes. I must say that it is easier looking at the workout on paper, versus trying it. Be prepared to puke and feel like you went to war on the next day following your attempt. In particular your hams will burn when you do the deadlift-box jump combo. Although I will not attempt to do the actual 300 routine more than once a week, I realise that in order to rapidly change my body and gain the definition as seen in the movie one has to keep up the intensity and varied workouts. More importantly, you must tell yourself, pain is only temporary!!!!
Does anybody have some tips about eating habits for such a workout?
they forgot the last set of 25 pullups.
so its:
25 pullups
50 deadlifts(135 pounds)
50 pushups
50 jumps (on a 24 in. box)
50 floor swipers
50 single arm clean and press (using a 36 pd kettlebell)
25 pullups
and floorwipers can be demonstrated in a video on the mens health website. look for 300 rep workout and you’ll find it.
Type your comment here.How often are you supposed these excercises?
You should probably be doing this workout no more than 3 times a week – it’s pretty intensive and will require rest.
I am certain he probably incorporated another aspect to his workout that he did not publish, including light cardio and regular weight training
If you read the actual Gym Jones site (those who created the ‘300′ workout) they insist that the workout itself is only a one-off test for people that they deem readyt to undertake it.
Let me repeat, the ‘300′ workout was not something that all the actors did to get buff. They seldom did the same workout twice.
Can you send me the complete workout in a pdf or text document? I am interested in starting this program, and as a personal trainer, possibly passing it on to more advanced clients. Thanks.
how many time a week do you do this
I suggest not performing this program more than 1-2x per week. A great diet for this will be dependent on your own body…for a regular male, I would say consuming a diet rich in protein and lots of complex carbohydrates.
do you do 25 or 50 reps with each arm on the single armed clean and press with the kettle bell?
Is there benefit from doing the 25 pushups at the end?
Ey! he work out is great. I think i,ll be prepared for it this 2010. I’ve been running 6km and lifting basic weight training since nov of this year.
Thank you
you are good looking =)
this workout WILL NOT get you a body like the 300 actors, come on guys smell the coffee, to get the body you need 3 things 1 diet ( high protein low carbs), to get abs like that and defination requires a below 10% body fat, competition body builder fat stripping diet/ pre competition. 2: lots and lots of cardio , running to cut the fat , and 3 heacv weights low reps more sets and more heavy weights. I was a competition body builder and now MMA ( dont fight , just train). the 300 workout is excellent as a bit different workout once a week, but you must incorporate all the 3 points i mention and variety. thats why 300 actors had weight lifting experts, nutrition experts etc. not hard protein , lots of work 3/4 months bling bling.