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The 300 Workout

May 16, 2023 | Joel Runyon

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The 300 Workout

When the move 300 by Zach Snyder dropped in 2005, it blew everyone’s minds. The plot itself was interesting, but the visuals – as per the usual with a Snyder film – were jaw dropping – and the actors themselves were impressive. Instead of relying on CGI or fancy suits – almost all of the actors and extras got legitimately jacked/sauced/juiced out of their minds and looked phenomenal – even before Snyder added any more of his trademark visuals.


As a result – 300 the movie spawned an entire generation fo workout fitness fans pining to get jacked the way the Spartans did.

Well, there’s good news – the workout plan exists and you can follow it yourself.

Here’s everything you wanted to know about the 300 workout.

The 300 Workout

The 300 workout as it’s mostly known on the internet consists of the following done back to back to back as fast as possible. It’s called “300” because there are 300 total repetitions completed.

  • Pullups – 25 reps
  • Barbell Deadlift with 135 lbs. – 50 reps
  • Pushups – 50 reps
  • 24-inch Box Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

300 Workout OG Demo by Craig Ballantyne

If you want a throwback video, one of the OG fitness personalities Craig Ballantyne is doing the challenge here

Craig Ballantyne from Men’s Health Demonstrates the 300 Workout

The 300 Workout Plan


The 300 workout plan is more nuanced though. The Spartan actors + extras didn’t just do this. They followed a strictly programmed routine created by Mark Twight. Despite lots of internet people saying that the above workout is the definitive piece – the actual 300 training program in it’s original form was released by Mark Twight at Non Prophet Media in 2020.

  • coming soon

At one point Mark released this program here (, but that link is no longer valid as they have taken it down. This is the best place to find it now.

Good luck out there and always remember.




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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on