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300 Workout Plan
Start Plan (PRO)

300 Workout Plan

30 Days / 3 Days per Week / Expert
  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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288 ratings
A.C.E. Certified
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300 Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
1 25 None
1 50 None
Push-Up   Video icon
1 50 None
1 50 None
1 50 None
1 50 None
Chin-Up   Video icon
1 25 None

Notes:

*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side

To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.

Performing the clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.

Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?

300 Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
1 25 None
1 50 None
Push-Up   Video icon
1 50 None
1 50 None
1 50 None
1 50 None
Chin-Up   Video icon
1 25 None

Notes:

*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side

To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.

Performing the kettlebell clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.

Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?

300 Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
1 25 None
1 50 None
Push-Up   Video icon
1 50 None
1 50 None
1 50 None
1 50 None
Chin-Up   Video icon
1 25 None

Notes:

*One-Arm Clean and Press: 25 reps each arm
*Floor Wipers: 1 rep = left side + right side

To complete the true 300 Workout Plan designed specifically for the movie actors, use 135 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the one-arm clean and press.

Performing the clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep.

Record how long it takes you to complete the entire workout. One of the actors from the movie 300 (Andrew Pleavin) completed the entire 300 workout in 18 minutes and 11 seconds! Think you can top that?

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Groin blue Biceps blue Quads blue Triceps blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs blue Forearms blue Calves blue Shoulders blue Traps blue Abs blue Shoulders orange Lats orange Glutes orange Abs orange Hamstrings orange Chest orange
7 Reviews Rate this plan
JoelJonathan
over 3 years ago #

I did this workout plan for just one time about a year or so ago with my brother and I have to admit it was definitely a very hard workout. I know that I wasn't even close to completing the entire workout in the 18 minutes and 11 seconds that the actor Andrew Pleavin did it in but I am just finishing up a heavy powerlifting type workout plan with a lot of supersets so I am thinking about giving the 300 workout another go soon...

wombat
over 2 years ago #

do this if you want to attract guys

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Thumb
over 2 years ago #

I can't really do a pullup or chin-up. And I don't have a barbell for 135 lbs, so I made my own version of the 300 workout. It may not be the original but I found that it's just as challenging. More focused on cardio and explosiveness. If you can master the one I do, I feel your cardio will be through the roof and will be very explosive.
It's 50 squat jumps, 50 squat thrusts, 50 burpees, 50 pushups (25 regular and 25 decline), 50 knee jumps, and 50 mountain climbers. I can only finish it in 33 minutes. But that's with breaks and everything because it's pretty damn tough haha. Well if you or anyone wants to give it a try. BY all means, go for it!

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7 Reviews
  • JoelJonathan
    over 3 years ago #

    I did this workout plan for just one time about a year or so ago with my brother and I have to admit it was definitely a very hard workout. I know that I wasn't even close to completing the entire workout in the 18 minutes and 11 seconds that the actor Andrew Pleavin did it in but I am just finishing up a heavy powerlifting type workout plan with a lot of supersets so I am thinking about giving the 300 workout another go soon...

  • wombat
    over 2 years ago #

    do this if you want to attract guys

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  • Thumb
    over 2 years ago #

    I can't really do a pullup or chin-up. And I don't have a barbell for 135 lbs, so I made my own version of the 300 workout. It may not be the original but I found that it's just as challenging. More focused on cardio and explosiveness. If you can master the one I do, I feel your cardio will be through the roof and will be very explosive.
    It's 50 squat jumps, 50 squat thrusts, 50 burpees, 50 pushups (25 regular and 25 decline), 50 knee jumps, and 50 mountain climbers. I can only finish it in 33 minutes. But that's with breaks and everything because it's pretty damn tough haha. Well if you or anyone wants to give it a try. BY all means, go for it!

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  • Thumb
    over 2 years ago #

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  • mann
    over 2 years ago #

    took me about 45 minuntes first time around. plan to do this sat sun and wed every week. will be back closer to end of 30days for feedback. I give it a five right now because its exactly what I'm looking for to supplement my powerlifitng 4 days per week.

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  • Phil_Rich
    over 1 year ago #

    Well I hope I did it right ! I just asked a trainer... my only sure flaw is not having a kettle belt, so I used a DB. DId it in 25 min.

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  • Terrydk
    over 1 year ago #

    I have been doing this plan for 3 months now (with 30 min runs 2 days a week and a positive change in my diet). I have started with much lesser weights than described in plan, and used things like a pull-up assist machine for those exercises. I have since increased my weight poundage as I improved and have lost almost 30 lbs so far! (started at 215) I am now doing all of my pull-ups in two sets without the assist machine, but still not up to the weights used in a few other of the exercises. But losing thirty pounds is huge so far. Start small, and grow with this plan. Do it smart and it will work for you too!

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