The Spartan 300 Workout and New Variations

The Spartan 300 Workout and New Variations

Most everyone has heard about the Spartan 300 Workout developed for the actors in the movie 300 by the Gym Jones folks. If you have not seen this or tried it, be warned it is pretty advanced, but you can make your own variations with some creativity as the core of this workout is fantastic.

The 300 is designed like this: Six exercises for 50 reps of each = 300 total reps. Now the original 300 is this specific series of exercises:

Exercise Reps
Pull Ups 25
Deadlift 50 using 135 pounds
Push Ups 50
Box Jumps 50 using 24″ box
Floor Wipers 50 holding 135 pounds at arm’s length
Kettlebell or Dumbbell Clean and Press 25 reps per arm using 36 pounds
Pull Ups 25

situpup*You cannot start the next exercise until you complete the previous exercise for all 50 reps.

During military training, sports training, we have used the terms Spartan Runs and Spartan Swims so the term is not new, we just mixed them with running and swimming in a super set fashion like this:

Spartan Run Sample (run pt) Spartan Swim Sample (swim pt)
Repeat 4–5 times Repeat 5–10 times
Run 1 mile Swim 100m sprint
Pushups 50 pushups 25
Situps 50 situps or abs of choice 25
Pullups max reps flutterkicks 25

But here is a great way to Build Your Own Spartan depending on the equipment you have available at the time:

(of course adjust the weights as needed)

Build Your Own Spartan: Pick SIX exercises for 50 reps each: you cannot start the next exercise until you complete the previous exercise for all 50 reps.

Spartan 300 (Calisthenics only) Spartan 300 (with weights option)
pushups 50 bench press 135# 50
situps 50 thrusters — 75# 50
pullups 50 pushup rows 50 (25 /​ arm in pushup position)
dips 50 military press /​ push press 50
V sit twists 50 pulldowns 135# 50
burpees 50 dead lifts 135# 50

What? A Double Spartan? Try it back to back!

Do both Spartans if you can…



  1. Lane says:

    Im going to try this tomaro best of luck to whoever wants to try this

  2. Denaj says:

    My swimmers are gonna wish I never found this article.
    Thank you Kindly!

  3. Shane says:

    How many times a week would you do a spartan work out?

    • Stew Smith says:

      I do this one and ones like it only ONCE a week. The other two upper body or leg workouts that week are not failure oriented as much as this 300 workout

  4. johnny says:

    sounds very hard

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Stew Smith

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at

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