The Spartan Workout


  1. Beginners
  2. Original
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No doubt many, if not all of you, have heard of the movie 300. Spartans are known to be one of the greatest warriors and muscle machines throughout all of history. As soon as the film came out, the infamous 300 workout plan came right after. The actors and creators of the movie claim they follow this workout routine to resemble the ancient Spartans as much as possible. Whether this is true or no… only history can tell.

One of the reason why this workout plan is so famous is because it’s mainly focusing on bodyweight exercises. What that means is everyone can do it without requiring any sort of heavy and unbelievable equipment. The cool thing about these exercises is you can take it a step further if you like by strapping some extra weights to your body. The downside is you cannot expect to grow huge muscle and bulk hard since bodyweight workouts are generally for lean body and endurance.

The Beginners Spartan Workout

We will start with the beginners workout first. If this workout is not powerful enough for you then you should jump down to the original version and try that one. The beginners workout includes the following exercises:

Bodyweight Rows – 15 reps minimum. You’ll need a pull up bar for this one. If you are at home, you can just put the bar on two chairs, lie down under it and start pulling up without lifting your heels of the ground. This exercises is great for your biceps and back.

Bodyweight Squats – 25 reps minimum. That’s a great workout for legs. You just bend your knees as if you are crouching. Try to keep your hands either behind your head or stretch them out forward.

Pushups – 15 reps minimum. The ultimate chest bodyweight workout.

Jumping Jacks – 50 reps minimum. This is more of a warm-up exercise. My personal opinion is to do the Jumping Jacks first to warm up and then proceed with the rest of the exercises. With jumping jacks you jump, spread your feet and move your hands on top of your head. Then jump again and bring your legs back closer again and your arms down.

Mountain Climbers – 20 reps minimum. This is something between an abs and cardio/warm-up exercise. You basically get into position to do push up, but instead you slightly jump up and move one of your legs forward to your chest. Then you jump slightly again, bring the lag back and move the other one up towards your chest.

Close-Grip Pushups – 10 reps minimum. That’s a triceps workout. It’s like the regular pushups but you place your hands closer to each other so that you may put more pressure on your upper arms (mostly on the triceps).

That’s what goes into the Beginners Spartan Workout. It’s not too difficult and it’s mostly build for people with little to moderate bodybuilding experience.

The Original Spartan Workout

Alright, this is the “actual” 300 workout the actors from the movie were doing. Again, we cannot be sure if this was the actual Spartan workout but one thing is for sure… it’s one hell of a great workout. For the original version you will need some fitness equipment.

Pullups – 25 reps minimum. Great exercise for your back muscles.

Deadlifts – 50 reps minimum. Things get harder and harder. Deadlifts are great for strength and legs. Load the bar with your appropriate weight and roll it against your shins. Lift to he point where you are up straight. You don’t lift with your arms.

Pushups – 50 reps minimum. For your chest.

Box Jumps – 50 reps. Great cardio/endurance workout. You just need a box and you jump on it and off of it.

Floor Wipers – 50 reps. I personally don’t see how this might be of any help. Load a bar with the appropriate weight for you. Hold the bar above your chest. Get your legs locked together, lift them up and move them to the left. Then, lower then back to the middle and then lift them again and move them to the right.

Single Arm Kettlebell – 50 reps. That’s great for your shoulders and upper arms. Grab the Kettlebell and pull it up to the point where you can push it up above your head. You need to do 50 reps with each hand so that’s a total of 100 reps.

Not an easy workout but the road to glory is never easy. If you can’t finish the whole workout from the first few times, don’t give up. Keep going and keep working.

Stan Georgiev
Stan Georgiev
I am a bodybuilder ever since I turned 16. My experience and love for bodybuilding has made me an expert when it comes to supplements and workouts. I own a small fitness club and my wish is to help people become better at bodybuilding and fitness. That's why I have decided to start this blog and provide detailed supplements reviews and other useful bodybuilding information.

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