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300 Workout Routine | How The Actors Got Those Abs
Workout Overview
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Rowing, Stationary | 3 sets | 5s | 60s | AM Workout |
2A. Kettlebell Swing ▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
2B. Goblet Squat ▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
| 3A. Barbell Deadlift | 4 sets | 6 reps | 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. |
| 3B. Bent Over Barbell Row | 4 sets | 6 reps | 60s | |
| 3C. Barbell High Pull | 4 sets | 6 reps | 60s | |
| 3D. Push Press - Behind the Neck | 4 sets | 6 reps | 60s | |
3E. Barbell Biceps Curl ▶ | 4 sets | 6 reps | 60s |
Total Body Cardio
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Box Jump (Multiple Response) | 3 sets | 60s | 60s | |
| 1B. Man Maker | 3 sets | 60s | 60s | |
1C. Chin-up ▶ | 3 sets | 60s | 60s | |
| 1D. Medicine Ball Chest Throw Sit-up (with partner) | 3 sets | 60s | 60s |
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Abs Routine
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Sit Up | 3 sets | 30 reps | 60s | |
| 2. V-up | 1 set | 30 reps | 60s | |
| 3. Reverse Crunch | 3 sets | 30 reps | 60s | |
| 4. Wall Ball | 3 sets | 30 reps | 60s | |
| 5. Medicine Ball Slam | 3 sets | 30 reps | 60s |
Total Body Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Rowing, Stationary | 3 sets | 5s | 60s | AM Workout |
| 2A. Kettlebell Swing▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
| 2B. Goblet Squat▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
| 3A. Barbell Deadlift | 4 sets | 6 reps | 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. |
| 3B. Bent Over Barbell Row | 4 sets | 6 reps | 60s | |
| 3C. Barbell High Pull | 4 sets | 6 reps | 60s | |
| 3D. Push Press - Behind the Neck | 4 sets | 6 reps | 60s | |
| 3E. Barbell Biceps Curl▶ | 4 sets | 6 reps | 60s |
Total Body Cardio
Scroll to topThe 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.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Box Jump (Multiple Response) | 3 sets | 60s | 60s | |
| 1B. Man Maker | 3 sets | 60s | 60s | |
| 1C. Chin-up▶ | 3 sets | 60s | 60s | |
| 1D. Medicine Ball Chest Throw Sit-up (with partner) | 3 sets | 60s | 60s |
Abs Routine
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Sit Up | 3 sets | 30 reps | 60s | |
| 2. V-up | 1 set | 30 reps | 60s | |
| 3. Reverse Crunch | 3 sets | 30 reps | 60s | |
| 4. Wall Ball | 3 sets | 30 reps | 60s | |
| 5. Medicine Ball Slam | 3 sets | 30 reps | 60s |
Total Body Workout
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Rowing, Stationary | 3 sets | 5s | 60s | AM Workout |
| 2A. Kettlebell Swing▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
| 2B. Goblet Squat▶ | 5 sets | 10 reps | 60s | “Ladder” (go up) in weight each set.
25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg |
| 3A. Barbell Deadlift | 4 sets | 6 reps | 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. |
| 3B. Bent Over Barbell Row | 4 sets | 6 reps | 60s | |
| 3C. Barbell High Pull | 4 sets | 6 reps | 60s | |
| 3D. Push Press - Behind the Neck | 4 sets | 6 reps | 60s | |
| 3E. Barbell Biceps Curl▶ | 4 sets | 6 reps | 60s |
Date Created: 12/16/19, 4:31 AM
Last Updated: 9/12/20, 9:38 PM
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