Get Ripped Strong & Powerful with the 300 Workout

Are you serious about getting a ripped, toned and athletic body? Conventional, low intensity, low set workouts will not give you that ripped, toned body. On the other hand, high intensity, high set workouts like the 300 workout are the key to unlocking that killer physique buried inside of you. Begin to implement this revolutionary workout into your weekly routine in order to get ripped, strong and powerful in the new decade to come!

I implemented the 300 workout into my weekly workout routine a few weeks ago and have achieved great results ever since. By following this routine, I have been able to significantly decrease my body fat percentage and significantly increase my lean muscle as well as get a lot stronger.

The 300 workout was first introduced to the general public in Men’s Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totalling 300 reps in the following order.

1. Pull Ups

25 Reps

2. 135 Pound (60 Kg) Deadlift

50 Reps

3. Pushups

50 Reps

4. 24 Inch (0.6 Meter) Box Jumps

50 Reps

5. Floor Wipers

50 Reps

6. 35 (15 Kg) Pound Dumbell Clean & Press

50 Reps

7. Pull Ups

25 Reps

If you are unfamiliar or unsure how to perform these exercises, please view the video demonstration above.

This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!

Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.

1. Pull Ups – 25 Reps

Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.

2. 135 Pound (60 Kg) Deadlift – 50 Reps

Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.

3. Pushups – 50 Reps

Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muslces. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.

4. 24 Inch (0.6 Meter) Box Jumps – 50 Reps

In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.

5. Floor Wipers – 50 Reps

Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press. Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar. Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.

6. 35 Pound (15 Kg) Dumbell Clean & Press – 50 Reps

Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.

7. Pull Ups – 25 Reps

Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this.

Prior to starting this workout, make sure you stretch and are well warmed up. Don’t forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don’t forget to time yourself so you have something to focus and improve upon the next time you do this workout.

Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. By doing the same workouts over and over again, your body adapts to them and you eventually hit a wall and your strength and muscle increases and fat burning begin to fade.

For maximum results in muscle gain, strength gain, muscle definition and fat loss, you want to make sure your workouts have a lot of variety and make sure your body can never anticipate what you are going to throw at it. The best way to do this is to plan your workout routines out over a few weeks or even a few months. If you are unsure how to do this there are many programs available out there by top athlete and celebrity personal trainers who can provide you with the best and most effective workout and nutrition programs to help you get that ripped, lean and muscular body you want.

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program