The Spartan 300 Workout | Train Like A Warrior  

Updated: Jul 20, 2021

Introduction | Benefits of the Spartan Workout | The Spartan 300 Workout

An image of a spartan warrior competing the spartan workout.

The Spartan Workout

The spartan workout was made famous by the 2007 film 300 starring Gerard Butler. Based on the historic battle that took place at the narrow pass of Thermopylae in Greece, where 300 Spartan warriors repelled the invasion of a million Persians, the film has enjoyed global success. This success can be attributed to two reasons.


Firstly, the film featured a lot of gruesome violence. Secondly, the actors wore tight-fitting leather underpants and sported eye-popping muscular tonality.


Arguably the perfect recipe for cinematic success, the film grossed a staggering $450 million worldwide since its release. And from the moment it hit the box office the fitness industry has gone 300 mad.


More or less every man and his dog wanted one of those super-chiselled Spartan physiques, what with the bulging biceps, shoulders like boulders, and abs like slabs. And the leather pants!


In preparation for the film, the actors underwent a ‘gruelling’ training regime. Created by a professional strength and conditioning coach, the regime – which came to be known as the 300 Workout – was designed to build muscle, increase muscle definition while simultaneously burning fat.


And anyone who’s watched the film will readily attest that the Spartan 300 workout certainly sculpts an impressive physique.

Benefits of the Spartan Workout

The 300 workout is a complete training session. The 7 exercises that comprise the workout engage every muscle in your body. In addition, because it was designed to be performed at a high intensity, it also stimulates your cardiovascular system.


This is how the workout can simultaneously build muscle, increase definition, and burn fat.

The objective is to complete all 300 repetitions as quickly as possible. Once you start the workout your aim should be to finish it without resting.


Typically, the 300 workout takes between 20- to 30-minutes, making it ideal to include within your weekly training regime. And because you will be waging war with the clock, when you set a personal best, you’ll have something to compete against the next time you go into battle.


It’s this feature of the Spartan 300 workout that makes it perfect for striking up competition against a fitness friend. If you can find someone sadomasochistic enough to compete against, your motivation and training intensity will go through the roof. There’s nothing like an ego-driven challenge to fire up the competitive spirit within.