300 Workout Routine | How The Actors Got Those Abs

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 35 minutes/day | 7 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

The 300 workout routine lasts 7 days a week, with up to 2 workouts in the same day. To get his abs ready, Andrew (Daxos) Pleavin says he would do a total body workout, or cardio, plus an abs workout later in the day.

Total body workouts, in the 300 routine, combine metabolic and strength-training exercises. By doing cardio/strength exercises at the same time, the fat burning goal of the 300 workout, ensues.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

3 sets5 min60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Kettlebell Swing

See Exercise Notes

5 rounds10 reps0s
2B.Goblet Squat

See Exercise Notes

5 rounds10 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Barbell Deadlift

See Exercise Notes

4 rounds6 reps0s
3B.Bent Over Barbell Row
4 rounds6 reps0s
3C.Barbell High Pull
4 rounds6 reps0s
3D.Barbell Push Press - Behind the Neck
4 rounds6 reps0s
3E.Barbell Biceps Curl
4 rounds6 reps60s
Google Sheet Workout Export

The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Box Jump
3 rounds60s0s
1B.Man Maker
3 rounds60s0s
1C.Chin-up
3 rounds60s0s
1D.Medicine Ball Chest Throw Sit-up (with partner)
3 rounds60s60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Sit Up
3 sets30 reps60s
2.V-up
1 set30 reps60s
3.Reverse Crunch
3 sets30 reps60s
4.Wall Ball
3 sets30 reps60s
5.Medicine Ball Slam
3 sets30 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

3 sets5 min60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Kettlebell Swing

See Exercise Notes

5 rounds10 reps0s
2B.Goblet Squat

See Exercise Notes

5 rounds10 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Barbell Deadlift

See Exercise Notes

4 rounds6 reps0s
3B.Bent Over Barbell Row
4 rounds6 reps0s
3C.Barbell High Pull
4 rounds6 reps0s
3D.Barbell Push Press - Behind the Neck
4 rounds6 reps0s
3E.Barbell Biceps Curl
4 rounds6 reps60s
Google Sheet Workout Export

The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Box Jump
3 rounds60s0s
1B.Man Maker
3 rounds60s0s
1C.Chin-up
3 rounds60s0s
1D.Medicine Ball Chest Throw Sit-up (with partner)
3 rounds60s60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Sit Up
3 sets30 reps60s
2.V-up
1 set30 reps60s
3.Reverse Crunch
3 sets30 reps60s
4.Wall Ball
3 sets30 reps60s
5.Medicine Ball Slam
3 sets30 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

3 sets5 min60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Kettlebell Swing

See Exercise Notes

5 rounds10 reps0s
2B.Goblet Squat

See Exercise Notes

5 rounds10 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Barbell Deadlift

See Exercise Notes

4 rounds6 reps0s
3B.Bent Over Barbell Row
4 rounds6 reps0s
3C.Barbell High Pull
4 rounds6 reps0s
3D.Barbell Push Press - Behind the Neck
4 rounds6 reps0s
3E.Barbell Biceps Curl
4 rounds6 reps60s

Date Created: 12/16/2019, UTC


Last Updated: 10/1/2021, UTC





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