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300 Workout Routine: How The Actors Got Those Abs

By Chris Davis

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 3 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Rowing Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

The 300 workout routine details how the 300 actors got those abs. The crew of 300: Rise Of An Empire trained at Gym Jones in Salt Lake City. Andrew Pleavin, who plays the role of “Daxos” in both movies, is one of these actors. The 300 workout routine transformed his body, and got him the abs you see in the movie.

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Workout Overview

Week 1

Day 1: Total Body Workout

Day 2: Total Body Cardio

Day 3: Abs Routine

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Total Body Workout

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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.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
3 sets, 5s, (rest 60s)
Show Alternative Exercises
Kettlebell Squat Clean▶
2. Kettlebell Squat Clean
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3A. Barbell Deadlift
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3B. Bent Over Barbell Row
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
3C. Barbell High Pull
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Push Press - Behind the Neck demonstrationPlay Push Press - Behind the Neck demonstration
3D. Push Press - Behind the Neck
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Machine Bicep Curl demonstrationPlay Machine Bicep Curl demonstration
3E. Machine Bicep Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Total Body Cardio

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Circuit
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration
1A. Box Jump (Multiple Response)
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
1B. Man Maker
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1C. Chin-up
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Medicine Ball Chest Throw Sit-up (on wall) demonstrationPlay Medicine Ball Chest Throw Sit-up (on wall) demonstration
1D. Medicine Ball Chest Throw Sit-up (on wall)
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Abs Routine

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Circuit
Sit Up demonstrationPlay Sit Up demonstration
1A. Sit Up
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
1B. V-up
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1C. Reverse Crunch
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Wall Ball demonstrationPlay Wall Ball demonstration
1D. Wall Ball
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1E. Medicine Ball Slam
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/27/2020, UTC


Last Updated: 9/12/2020, UTC

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