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300 Workout Routine | How The Actors Got Those Abs

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

7 days

Time

53 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 l

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Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Medicine Ball, Pull up bar, Rowing Machine

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Male

Days per week

7 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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 l

Show More

Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Medicine Ball, Pull up bar, Rowing Machine

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


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.

Total Body Workout

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ExerciseSetsRepsRestNotes
1. Rowing, Stationary3 sets5s60s
AM Workout
2A. Kettlebell Swing
Kettlebell Swing
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
2B. Goblet Squat
Goblet Squat
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
3A. Barbell Deadlift4 sets6 reps60s
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.
3B. Bent Over Barbell Row4 sets6 reps60s
3C. Barbell High Pull4 sets6 reps60s
3D. Push Press - Behind the Neck4 sets6 reps60s
3E. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6 reps60s

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.

Total Body Workout

Scroll to top

ExerciseSetsRepsRestNotes
1. Rowing, Stationary3 sets5s60s
AM Workout
2A. Kettlebell Swing
Kettlebell Swing
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
2B. Goblet Squat
Goblet Squat
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
3A. Barbell Deadlift4 sets6 reps60s
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.
3B. Bent Over Barbell Row4 sets6 reps60s
3C. Barbell High Pull4 sets6 reps60s
3D. Push Press - Behind the Neck4 sets6 reps60s
3E. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6 reps60s

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.

Total Body Workout

Scroll to top

ExerciseSetsRepsRestNotes
1. Rowing, Stationary3 sets5s60s
AM Workout
2A. Kettlebell Swing
Kettlebell Swing
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
2B. Goblet Squat
Goblet Squat
5 sets10 reps60s
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
3A. Barbell Deadlift4 sets6 reps60s
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.
3B. Bent Over Barbell Row4 sets6 reps60s
3C. Barbell High Pull4 sets6 reps60s
3D. Push Press - Behind the Neck4 sets6 reps60s
3E. Barbell Biceps Curl
Barbell Biceps Curl
4 sets6 reps60s

Date Created: 12/16/19, 4:31 AM


Last Updated: 9/12/20, 9:38 PM

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