How to Do the Gym Jones 300 Spartans Workout

The Gym Jones 300 Spartan workout is famous for taking a group of actors and stuntmen who started out in reasonable shape and making them into ripped up weightlifting machines who were able to complete a bone-crunching workout of 300 difficult repetitions. The path to the Spartan workout is long but the rewards are great.

Instructions

    • 1

      Start out with a day of working a circuit of pull ups, sit ups, box jumps, deadlifts, floor wipers and a clean and press. Work each exercise until failure. If you find that you can't do a single one of any of the exercises with good form make a specific note of it and the muscle groups required for that exercise.

    • 2

      Take on a protein-rich daily diet that provides about 1.2 grams of protein for every pound of body weight you have. Eat carbs in the morning and make sure to eat protein every 3 hours or so in order to provide enough fuel for the grueling 300 Spartan workout.

    • 3

      Begin with the "big" exercises such as squats, deadlifts, shoulder presses and bench press. Work your exercises into supersets that move quickly without taking breaks. Randomly add unfamiliar exercises and increase the difficulty of the exercise by doing some of the more stable exercises, such as the deadlift, with a blindfold on, like the 300 Spartan actors did.

    • 4

      Work out to a pinnacle of training that culminates in your "300" day. On that day complete 25 pull ups, 50 deadlifts at around 130 pounds, 50 pushups, 50 box jumps, 50 floor wipers, 50 kettlebell clean and presses and another 25 pullups. Do the workout to time. If you can't complete one of the sets, work to failure and then move on to the next exercise.