The 300 workout plan, for those who do not know is one of the workout routines that the stunt crew and cast members of 300 did to help them get that lean muscular look. I have included a brief article about the workout along with a link to watch a couple of clips.  One of Gerard Butler talking about his workout routine and the other Craig is demonstrating the 300 workout routine. Enjoy!

300 Workout Plan

By Jason, CSCS


I am sure you have heard about the 300 workout plan by now. The routine that the stunt crew and cast members from the movie of the same name did.

The workout routine was the brain child of Mark Twight, the founder of Gym Jones. In 2005 Mark trained the cast and stunt grew for the 300 movie. He used lots of different methods and routines to get the guys in shape and have that lean muscular look. Even though the methods changed his philosophy remained the constant. Hard work and fitness... appearance, flat stomachs, and 6 pack abs are all the consequence of good fitness. Make someone fit and they will look strong and lean. That is exactly what he did to get the Hollywood actors to get the physiques of Spartan warriors.

The training was difficult and strenuous. Twight didn't stick with one training method or workout, he utilized many different core routines but one exercise routine took off.

That training regimen came to be known as the 300 Workout Plan. The workout gets its name from the total number of repetitions completed in the workout. 6 different exercises total 300 repetitions.
It has been tested and changed since the movie. It has been copied, and altered by many fitness professionals, trainers and exercise enthusiasts.

Originally this exercise routine was a one-time test...

an invitation-only challenge...

only for those deemed ready...

in fact only 17 of the cast and crew had done the workout. The actual 300 workout plan wrapped up the final months of training. Sort of like a graduation test. It was only done after months of heavy training with bodyweight, medicine balls, bars and Kettlebells. So don't think you are going to do this exercise routine everyday or jump into it if you are not in great shape.

Here is the 300 workout plan:

1. Pull ups - 25 reps
2. Deadlifts with 135lbs - 50 reps
3. Push ups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers with 135lbs - 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell - 25 reps per arm
7. Pull ups - 25 reps

The idea is to complete the workout as quickly as you can. The better shape you're in the faster you can complete the workout.

There are a few things that make this workout so effective.

It is a total body workout. With this routine you are hitting every muscle in your body.
The pull ups work your lats and biceps.

Deadlifts are excellent lower body exercise along with low back. The great thing about this exercise is that it is about as close to a full body movement as you can get. It is clear that the lower body and low back are at work. But what you may not notice is all the other muscles involved. Everything from your feet to your shoulders is working to get the weight of the floor.

The floor wipers work the core, arms, shoulders, and chest.

The box jumps add even more to the cardiovascular demands.

The clean and press is another highly demanding exercise that works your entire body and will leave you out of breath.

I will have to admit there is plenty of hype around this workout, and a few things I would like to see changed.

There isn't anything special about 300 reps. That number may be more of a marketing tactic then based on any foundation in exercise science. You will see beginners doing 100 reps and there are 500 rep versions as well.

High rep dead lifts and doing the move for time is risky. Though the load is not heavy it does not take much to slip a disk or hurt your back. This becomes more of a concern as you tire, which will happen within the span of 50 reps, and when you are rushing through the movement. Not tanking the time to set up right can place you in a bad position.

In general the 300 workout plan is a great exercise routine to help you shed unwanted body fat, build muscle, and increase your general fitness levels.

Give it a go, and if you are new to fitness cut the reps and weight to fit your current fitness level.
See short video clip explaining the the workout and the exercises, along with workout alterations to fit any fitness level... 300 Workout Plan <<--- Click here to see the workout and exercises explained

Video clips of the workout details along with the stars thoughts on the his workout routines.
http://www.coreroutine.com/300-workout-plan/

Article Source: http://EzineArticles.com/?300-Workout-Plan&id=5368516

As you can see the 300 workout has gained a life of its own.  It is a great workout and worth a run at. One of the cool things is that you can compare your results to others and keep a record, come back to it latter and go head to head with your old time.

If you want to see a demo of the exercises click the link --->>  300 Workout Plan

My Total Body Workout - 08/30/10

To start the week coming of a deload week it was back into the full swing of things.

Still doing total body workouts on a 3 day split.

1. Hang snatch
2a. - Deadlift
2.b - Pull Down
3.a - Bench
3.b - Seated row
4.a leg press
4.b Dips
5.a - Ez curls
5.b - Lateral raise

Be sure to get out all Fitness Site http://www.mensfitnessandmore.com

Full body Workout - 08/09/10

Started of my week with a full body workout.

Hang Snatch

Trap bar deadlift
Wide grip Pull down

Bench press
seated row close grip

Russian leans
ab roll outs
Band lateral raises

Dips
EZ bar Curls
Band Rear Delts

Todays Workout - Full Body 06/30/10

I know it has been a while for me posting my workouts...
but I am still hard at it everyday.

For today's workout I did a full body program.

Hang clean
Split squat
shoulder press
Glute ham Raise
T Bar row
Face Pulls
Lateral raises
Preacher curls
Elbows out Extensions

All in all a good day.

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My workout full body03/05/2010

Fridays full body workout is as follows.

1. Push jerks: 4 sets of 3
2. deadlifts: 4 sets of 5
3. dumbbell chest press: three sets of six superset with
4. seated rows, close grip: 3 sets of six
5. Arnold press: three sets of eight - superseted with
6. pull down, close grip: three sets of eight
7. weighted dips: three sets of 10 - superset with
8. glute ham raises: three sets of eight
9. and to finish things off for the day EZ bar curls: three sets of 10

I almost forgot, I did some conditioning as well. A friend and I pushed the prowler about 40 m alternating between the two of us at the end of each length, this continued for about 10 minutes. I'm looking to get bigger and stronger so it's not often I do conditioning, plus some fairly lean to start with so I don't need too much of it anyway. I will tell you this, that prowler all most killed me. I can't remember the last time my quads felt such a burn.

If he hadn't been over time and site lately drop on by as I have a few new posts up just click the link below. Click here --> Health Fitness Exercise For Men

P.S. stay tuned for a football training manual I am producing. I am putting together a complete strength and power training program for college and high school football players. If you're looking to gain size strength and power I recommend you keep a lookout for it. I will be giving away a few copies so be sure to leave a comment as to why you would like a free copy and what you hope to gain from it.

Todays Workout - Full Body, 02/08/10

Today I did a full body workout. For the next few weeks I will be lifting 3x a week all full body workouts.

In my quest to get bigger and stronger in the gym this is what I started with:
Hang Split Snatch: 4x165, 2 - 4x175, 2- 2x185
Front Squat into Back Squat: 5 front then right into 5 back, 3 @220
Glute Ham Raises: 2 - 10xBW
Bench Press: 3 - 3x315
TRX Inverted Rows: 3 - 8xBW
Bicep Curls: 3 - x4, x3, x2, x1 @135 15sec break between reps
Band Push Downs: 3 x max reps
Med Ball Push Ups: 3 x max reps

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My Workout - Full Body 02/05/10

This is because the deload weak. I worked out Monday if they can arrest a week off until today. My training partner got a new job, and is moving out of the state so I had a couple days of solo work. It it was nice to have the days off, but is also nice to get back in and get back at it.

I'm still time to get bigger and stronger in the gym, so my workouts stay fairly consistent in the programming. But today was an exceptionally tough day, because a little rest and the pairings of the exercises.

This is my workout for Friday.

Hang clean: 5X 135, 5X 175, 3X 195, 3X 220, 2 - 1X 265,
DB Push Press: All for Sets of Five, 55, 65, 75, 80
Deadlifts: all for sets of six, 220, 310, 355, 375, 395
Font Press: 5X 135, 3X 155, 3X 175, 3-3x195
the deadlifts and front press were superset
this is an incredibly tough combination.
DB Incline Press: 3- 10x100
Russian Leans: 3- 6xbw
Seated Rows: 3 - 230x10
Floor Press: as many sets as needed to get 100 reps
Easy Bar Curl: 4 - 110x10

Get More Men's Health Fitness and Exercise Tips - Click Below
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300 Workout, try it today

if you haven't seen these 300 workout, I just made a post about it should go check it out.

It has been a while since you've tried the 300 workout, I suggest you give it a try.

It's fun and challenging and worth the look.

click below for the 300 workout
click here  -- 300 workout on men's fitness and more

Today's Workout - Full Body 01/29/10

For today's workout I veered off plan. I was scheduled to do a lower body max effort day, but got sidetracked and did something a little different.

Is a mix of conditioning explosive work and some strength work. You could say it was kind of all over the map.

I start with dumbbell push presses. I didn't go to heavy I think I went up to 5x60. From there I went on to deadlifts. Again I didn't know all that heavy, 1 up to 5x400. From there was on to dumbbell press. On there I did three sets of single single double presses on the incline bench, at 100 pounds. that was super setted with, the hamstring curls. For that it was three sets of 12.

The next superset consisted of, dumbbell triceps of extension, and seated rows.

And for conditioning I did a bunch of battle rope exercises.

Get More Health Fitness and Exercise Tips Click Below
-- Men's Fitness and More at http://www.mensfitnessandmore.com

My Workout - Full Body 01/07/10

Next week I will be back to regular training so I am still on kind of a deload week.

Hang Clean: did lots of sets and worked up to a heavy single. Went until I missed.
Squat: front to back did 4 sets, 4 front squat, rack it and then do 4 back squat
Shoulder Press: worked up to a heavy double
Pull Ups Neutral Grip: sets of six, for every set on the press I did a set of pull ups,

This site will soon only be for my workouts only. I am in the processes of building a new site for all other content. Clock below and check it out.

New Site:
== > Men's Fitness and More at http://www.mensfitnessandmore.com

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This is probably one of the best programs I’ve seen losing belly fat and building muscle in the shortest amount of time possible.

The average workout is only 100 repetitions, which takes all but four and a half minutes to get done. Even the most advance workout module (300 reps) takes under fifteen minutes.

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My workout Feb 25 - 09

I will be ending this phase soon, Friday will be my last workout before I change programs. Currently I am doing a 3 day split, for general sport performance.

For Wednesday my work out was as follows.

1. Hang Snatch: worked up to 2 heavy singles, about 95%
2. Front Squat: 5x5
3a. Standing Shoulder press: 4x4
3b. Neutral Grip pull up: 4x6
3c. Glute ham raises: 4x6
4a. DB incline: 3x8
4b. DB one arm Row: 3x8
5a. Push downs: 3x10
5b. Straight bar curls: 3x8

My workout 02-23-09

My weight training workouts

It has been some time since I have been writing about my workouts so i think it time I get back on track with that.

At the moment I am doing a 3 day split
Monday Looked like this

Power clean - 4 x 3
Squat - build up to a heavy single, not a max but close
Bench - 4 x 4
Inverted Rows - 4x6, with weight vest
Dips - 4x8
1 Arm Row - 4x8
EZ bar curls - 4x12
DB Skull crushers - 4x12

My Workout Template

Weight Training Journal

My Workout Template

This is a quick template of my new workout. I am applying some aspects of Westside training with a repetition, max effort, and speed day. The chart only applies to the core exercises, accessory exercises will follow a slightly different routine. The core lifts are the basic compound movements, squats, deads, bench, shoulder press, etc... The accessory work I do is will consist of more isolation and dumbbell work.

The basic set up is 2 days on 1 day off alternating between upper and lower body workouts. On lower body day I will start with an Olympic movement but not focus on it, next will be a squat or deadlift variation. The rest of the lifts will target the posterior chain. Because I am not a bodybuilder I do not do any quad isolation work, the front squat is as quad dominate as I go.

I will continue like this for the next 6 weeks then may move to full body and add sprints.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

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bodybuilding weight training powerlifting


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New workout - Phase I

Weight Training Journal

My Workout

Weight Lifting Journal for Tuesday

After returning from my trip it is time to start a new training program. I have not lifted much for the past few weeks and have lost a little muscle mass along with some strength. My focus this phase will be to add lean muscle mass and some strength, I feel that a modified 5 x 5 program will provide me with the results i am looking for. A typical bodybuilding program will help with the mass but do little for the strength.

I want lost of volume so I will do 2 days on, one day off. The first day will be lower body, while the next will be upper body, followed by a rest day. I have used a similar program design in the past with favourable results so i think I will get success again. One thing I am changing is the volume for the legs. I did too much last time which allowed for some early progress but took its toll as the phase progressed.

Things will look something like this
Day 1 - squat and accessory exercises
Day 2 - a Chest press, Chin, Row, and accessory exercises
Day 3 - off
Day 4 - Deadlift and accessory exercises
Day 5 - Shoulder press, a Chin, a row, and accessory exercises
Day 6 - rest
Day 7 - Step up, and accessory exercises
Day 8 - a press, a Chin, a row, and accessory exercises
Day 9 - rest
Repeat

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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In the gym - PM Workout - 08/22

Weight Training Journal

My Workout

Weight Lifting Journal for Thursday

DB Incline
5 - 130 x 3
R - 1:30

Reverse Lunge
Rest ~ 1:00
3 - 185 x 6

Inverted Rows
5 - BW x 6
Rest ~ :30
Tried to hold my chest to bar for 1second at the top.

Standing Military Press
Rest ~ 1:00
5 - 155 x 4

Lateral Delt Raises
3 - 17.5 x 10
Rest ~ :30
Done on a free motion cable machine. Arms were raised well above parallel to floor.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Weight Workout - July 27

Weight Training Journal

Full Body Workout

Weight Lifting Journal for Friday

Hang Split Snatch
Rest ~ 1:00
4 - 180 x 4

Glute Ham Raises
Rest ~ :30
5 - 10 x 8

Incline DB Press
4 - 110 x 6

Sternum Pull Ups
Rest ~ 1:00
4 - BW x 6

DB Incline Curls
4 - 45 x 10
Rest ~ :45

I did not sleep much so I took it easy today. Saturday will be off. Next Week I think I will take it easy, I have gone heavy and hard for the past few week now it is time to rest a little.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Full Body - Day 1 - july 16

Weight Training Journal

Full Body Workout

Weight Lifting Journal for Monday AM Workout

Hang Cleans
Rest ~ 1:00
5 sets of 3 at:
135, 150, 170, 180,190

Squat
Rest ~ 1:30
5 sets 0f 3 at:
240, 280, 320, 340, 360

Bench press
Rest ~ 1:30
225 x 3, 260 x 3, 300 x 3, 340 x 2, 355 x 1, 320 x 4, 340 x 2

Stucky Combo
3 sets @ 135, Rest ~ 1:00
a set is 6 standing front press, 6 standing rear press, 6 up right row

One Arm rows
3 sets of 10, Rest ~ 1:00
with 100lbs

Glute Ham raises
3 sets of 8, Rest ~ 1:00
BW

That was it for my AM workout.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
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Full Body - Day 3

Weight Training Journal

Weight Lifting Journal - Full Body Workout


Split Jerks
4 sets of 3
135, 185, 205, 225

P0wer Clean
4 sets of 3
135, 185, 205, 225

Reverse Lunge
3 - 185 x 5

Clean Pulls
4 - 225 x 4

Alternating DB Press
6 x 95, 3 x 100, 3 x 110, 115 x 3

Glute Ham Raise
3 - bw x 8

Bicep Curls
5 - 95 x 12

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Week 3 - Full Body Day 1

Weight Training Journal

Weight Lifting Journal for Monday

Hang Clean
5 sets of 3
135, 155, 185, 205, 225

Squats
225 x 3, 285 x 3, 295 x 3, 315 x 2, 335 x 2

Bench
225 x 3, 255 x 3, 285 x 3, 320 x 2, 360 x 2

Stucky Combo
3 - 135 x 6

One Arm Rows
3 - 100 x 10

Glute Ham Raise
3 - bw x 8

Skull Crushers
5 - 65 x 8
Rest - :15


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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