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300 Workout Routine | How The Actors Got Those Abs

By Chris Davis

Experience
Intermediate (2-3 years)
Time
53 minutes/day | 7 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Gain Strength, Men's Tone Body
Equipment
Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Medicine Ball, Pull up bar, Rowing Machine
Statistics
Average Carido Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

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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Total Body Workout

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Show Alternative Exercises
Circuit
Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Total Body Cardio

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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.

Show Alternative Exercises
Show Alternative Exercises
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Abs Routine

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2. V-up
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Total Body Workout

Scroll to top

Show Alternative Exercises
Circuit
Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Total Body Cardio

Scroll to top

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.

Show Alternative Exercises
Show Alternative Exercises
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Abs Routine

Scroll to top

Show Alternative Exercises
2. V-up
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Total Body Workout

Scroll to top

Show Alternative Exercises
Circuit
Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/16/2019, UTC


Last Updated: 9/12/2020, UTC

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