My Variation Of The 300 Workout


Recently, I have been getting a lot of questions through Twitter (Follow Me!) about my new workout plan. First of all, I have been working consistently since Freshman year of high school. In the past year alone, I have probably only missed a total of 10 days (yes, I have been working out 7 days a week). The new workout method that I am now using is not suggested for people who do not already have a solid foundation to build off of. If you do not, then you might want to first look into different Tricep and chest exercises that you can use to build yourself up ready for this workout… So I recently talked to a friend who is training to be a personal trainer. He turned me on to the 300 workout. The actual workout, which was used by the actors in the movie 300, is below.

  • 25 pull-ups
  • 50 deadlifts with 135 lbs
  • 50 push-ups
  • 50 box jumps (24-inch box)
  • 50 “floor wipers” (a core and shoulders exercise with 135 lbs)
  • 50 “clean and press” with a kettlebell (36 lbs)
  • 25 more pull-ups

In total, you would be doing 300 reps per day. Additionally, this workout is timed. The faster you complete the 300 reps, the more effective the workout.

I liked the concept of going for time and having a certain amount of reps per day as a benchmark. However, I did not like the fact that many of the exercises did not involve weights, the same exercises were done every day (without giving certain muscles a break), many smaller muscles were being ignored (such as lower back), and it leaves out cardio altogether. So I created my own 300 workout.

My modified version is a 6-day workout that starts on Sunday.

  • Sunday – Chest/Tris/Shoulders
  • Monday – Back/Bis
  • Tuesday – Legs/Core (Abs)
  • Wednesday – Chest/Tris/Shoulders
  • Thursday – Back/Bis
  • Friday – Legs/Core (Abs)
  • Saturday – Day off (swim, tennis, basketball, etc)

Sunday, Monday, and Tuesday have less of a focus on number of reps per set, and more of a focus on the amount of weight being pushed. Wednesday, Thursday, and Friday are more focused on number of reps per set. These are the days you really get shredded. Each day is followed by a 3-5 minute break at the end (drink a good amount of water), and then 10 minutes of anaerobic cardio. For instance, if you are running on a treadmill, you will go one minute at 8 mph, one minute at 7 mph (repeat 5 times).

For every muscle group, you do 4 exercises of at least 4 sets in each exercise. The goal is to have the total reps for the day come close to 300. This can take its toll on your body so you will need to give your muscles time to recover, otherwise, you will do some serious damage. To help with this, I also partake in some yoga as it’s low impact which still counts as resting, but also keeps my muscles nice and flexible so they’re better able to deal with the considerable strain that this workout causes. I’ve been so impressed by how much yoga has helped, that I’ve even been considering doing some siddhi yoga 300 hour yoga teacher training so that I can learn and therefore benefit even more from it.

The best part about this workout is that you are done in 40-50 minutes. If you are not drenched in sweat by the end, then you did something wrong.

Remember, eating right is just as important, if not more important, than the workout itself. And drink those fluids. I drink 80 ounces of water a day.

By Darren Heitner

Darren Heitner created Sports Agent Blog as a New Year's Resolution on December 31, 2005. Originally titled, "I Want To Be A Sports Agent," the website was founded with the intention of causing Heitner to learn more about the profession that he wanted to join, meet reputable individuals in the space and force himself to stay on top of the latest news and trends.

Heitner now runs Heitner Legal, P.L.L.C., which is a law firm with many practice areas, including sports law and contract law. Heitner has represented numerous athletes and sports agents as legal counsel. He has also served as an Adjunct Professor at Indiana University Bloomington from 2011-2014, where he created and taught a course titled, Sport Agency Management, which included subjects ranging from NCAA regulations to athlete agent certification and the rules governing the profession. Heitner serves as an Adjunct Professor at the University of Florida Levin College of Law, where he teaches a Sports Law class that includes case law surrounding athlete agents and the NCAA rules.

2 replies on “My Variation Of The 300 Workout”

Sick workout Darren!! By the looks of it, you should be getting shredded in NO TIME!! Keep up the hard work and good luck.

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