Workout: Gerard Butler’s 300 Spartan Workout

All guys should have seen the movie 300 starring Gerard Butler.  It was an action thriller full of gore and violence.  In the movie, all of the spartan warriors are in incredible shape.  Some have six packs, and some even have 8 packs!!  What is the secret?  Wouldn’t you like to know how to get an 8 pack.  Here is the famous 300 workout.


There has been a lot of talk about the workout Gerard Butler used to get into shape for the movie 300. The workout was generated by Mark Twight and consisted of 300 total repetitions from a variety of exercises. The actors and stuntmen trained for 8 – 10 weeks at Twight’s gym, Gym Jones in Salt Lake City. The gym has no air conditioning, no mirrors, and no chairs to sit in. 300 star, Gerard Butler, trained for 12 weeks there.  The goal of this workout was to get the actors in the shape as actual Spartan warriors were in.  As you can see, the actors were not fooling around and this was a legit gym.


This workout is called the “300 Workout”.  At the end of their 3-4 months of working out, the actors were challenged to complete this workout.  The workout is to be performed in series with no rest between each exercise.

a) Pullups – 25 reps

b) Deadlifts with 135lbs – 50 reps

c) Pushups – 50 reps

d) 24-inch Box jumps – 50 reps

e) Floor wipers – 50 reps (basically benchpressing 135 pounds, but holding the weight in the air while you swing your legs up and down, while not touching the floor. The ultimate Ab workout.)

f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps

g) Pullups – 25 reps

Only half of the actors even tried this workout, with the best time going to Andrew Pleavin, who completed this in 18 minutes and 11 seconds.  Majority of the actors are ripped and if only HALF tried it, then you should wait.

Now listen, this workout is for the elite.  You must be in amazing shape and trully know you can handle this.  Completing this will clearly define you as a MACHINE!  This workout should be your goal.  Your goal should be to finish this in a row, AFTER months or years of hard training.  If you are set on doing this workout, then do it with BREAKS!


This workout is similar to the “300 workout” except it is for the normal person.  TRY not rest between exercises.  IF YOU HAVE TO, THEN REST.  DO NOT HURT YOURSELF!

15 bodyweight rows

25 bodyweight squats

15 pushups

50 jumping jacks

20 mountain climbers

10 close grip pushups

15 bodyweight rows


The entire diet is composed of dining in hell. Unsure if that means eating harpies, Hades, demons, or lucifer. We were too scared to ask questions.


If you have seen the movie, you see how crazy the actors bodies are.  This workout is for the elite and not to be taken lightly!  DO THE MODIFIED WORKOUT FIRST!  Save the actual workout for a day when you feel ready.  The workout will get you in amazing shape, however you can get hurt so be careful!

For more reading on this workout, check out this, this, and this.

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About Cliff Englewood Cliff goes to MSU and is TSB Magazine resident "College Life" contributor with tips and advice to get the most out of your time in college.

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