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Basic principles of the 300 workout routine and diet

300 Workout Routine and Diet

Do you want to look like a Spartan warrior? The cost of following the 300 workout routine and diet is high, but it certainly pays off.

You don’t have to be the star of an action movie to have the body you want. Effort, patience, and the right guidance will help you look similar to Gerard Butler in his iconic movie 300.

The 300 workout routine and diet is a well-known regimen that the actor followed to look like a warrior. Although it may sound complicated, we set up a handy guide in this article.

Basic Principles of the 300 Workout Routine and Diet

The 300 workout routine and diet consists of a series of Olympic lifts, circuit training, and metabolic movements that aim to shape the body steadily and safely.

Healthy Diet Routine

Mark Twight, the creator of this seemingly impossible workout regimen, isn’t a certified trainer. Still, his gym receives several trainees who desire to look like King Leonidas. Only those with the strongest will are likely to reach the end of their journey to find a reflection in the mirror that few can achieve through conventional training.

For that reason, consistency and commitment is key to achieving the best results from the 300 workout routine and diet.

How to Stay Motivated for the 300 Workout Routine and Diet

This 5-day workout routine isn’t for the faint of heart. Still, willpower alone won’t help you keep up with this regimen in the long run. There are several reasons why we often quit our workout programs, but if you seriously mean to achieve your fitness goals, none of them will stop you.

The 300 workout routine and diet focus on the time you spend completing a circuit. In the beginning, it may even take you up to 2 hours to complete, which brings us to the first tip to stay motivated.

Set Achievable Goals

Our brain releases dopamine when we achieve a goal. For that reason, creating realistic goals for yourself will help you stay motivated. 

Diet and workout go hand in hand

Let’s say that, for the first week, you decide to let your body take as much time as necessary to adapt to this new regimen. Then, the following week, you challenge yourself to finish the circuit 10 minutes earlier than the week before, and so on. Establishing these goals forces you to improve your performance, giving your body the motivation to keep going.

Workout with Friends

Some of us feel way more motivated to keep going when we share the same goal with another person. Ask a friend, your partner, or a family member to join you in this journey. This way, you may even create a healthy competition to see who manages to complete a circuit first.

Follow a Schedule

Your body needs perseverance and discipline to adapt. Use a calendar or diary and be sure to mark the days on which you will do this exercise. 

Workout plan

If possible, try to always exercise on the same days instead of interchanging them. This way, you won’t start making excuses for not following your exercise and diet routine.

You can also make sure to arrange a fun plan for your rest day so that it doesn’t feel too monotonous. Make a promise to take yourself to a movie or go out with friends that day and also mark it on your calendar to motivate you to exercise during the week.

Give Yourself Some Credit

It’s easy to get lost in ambition and forget what really matters. You’re doing this workout for yourself, which is why you should also reward yourself after finishing a circuit or by the end of the week. 

You can simply congratulate yourself for finishing your workout, or go even further and give yourself something you’ve longed for after achieving a milestone. Stimuli will help you feel confident and grateful, pushing you to do your best each session.

Remind Yourself Why You’re Doing This

Whether it’s health, vanity, or a bit of both, we all have reasons to follow exercise routines. Make a list of reasons why you have decided to follow this path: do you want to lose weight? Are you interested in increasing your strength? Do you want to look good when looking in the mirror?

 Remind Yourself Why You’re Doing This

Whatever it is, put it on your list and place it in a visible place. Every time you feel like giving up, take a look at these reasons and push yourself to keep going.

Wear Appropriate Clothing

Wearing workout clothes that make us feel comfortable and help us absorb sweat also motivates us to train. While many believe that wearing an old sweatshirt is enough to get you started, you may find that wearing clothes that look good, such as running shorts or a basic but sturdy tank top, will prepare you for your workout.

300 Workout Routine and Diet Explained

While the original 300 workout and diet routine consisted of exercises that mainly focused on the upper body, Butler also followed a circuit routine that included cardio and the lower body. You can either choose to follow the original routine ーincluded in the Monday sectionーall 5 days or follow the routine we describe below.

The original 300 workout routine and diet include weightlifting. In case you’re new to these types of exercises, we recommend you seek guidance from a personal trainer and reduce the number of repetitions you make. Work your way up as you get the hang of it. Forcing yourself to follow exercises you’ve never done before will put your health at risk.


Follow a Schedule

  • Pull-ups (x 25)
  • Barbell deadlifts (x50)
  • Pushups (x50)
  • Box jumps (x50)
  • Floor wipers (x50)
  • Clean-and-press (x50) (use a 36lb Kettlebell)
  • Pullups (x50)


Again, you can choose to repeat the exercises described above or target your lower body and cardio by following this routine:

  • One-arm snatches (x25)
  • Back squats (x50)
  • Pushups (x50)
  • Double unders (x50)
  • Sit-ups (x50)
  • Clean-and-press (x50) (use a 36lb Kettlebell)
  • One-arm snatches (x25)


Don't forget to strength first.

  • Pullups (x25)
  • Dumbell deadlift (x50)
  • Pushups (x50)
  • Squat jumps (x50)
  • V-up (x50)
  • Push Press (x50)
  • Pullups (x25)


  • Bodyweight rows (x15)
  • Bodyweight squats (x15)
  • Pushups (x15)
  • Jumping jacks (x50)
  • Mountain climbers (x20)
  • Pushups (x10)
  • Bodyweight rows (x15)


Achieving the best results from the 300 workout routine and diet.

  • Pull-ups (x 25)
  • Barbell deadlifts (x50)
  • Pushups (x50)
  • Box jumps (x50)
  • Floor wipers (x50)
  • Clean-and-press (x50) (use a 36lb Kettlebell)
  • Pullups (x50)

On Saturday and Sunday, it’s important to let your muscles rest. This way, they will grow and regenerate the way you want them to. 

Another way to go about this routine is to do the exercises described on Monday every other day. In other words, your regimen would look a little like this:

  • Monday: 300 workout
  • Tuesday: Cardio
  • Wednesday: 300 workout
  • Thursday: Cardio
  • Friday: 300 workout
  • Saturday: Cardio
  • Sunday: rest day

It’s important to listen to your body and not force it to do exercises for which it is not yet conditioned. In this case, ask for the help of a personal trainer to bring your physique to the level necessary to follow the 300 regimens.


To look like a Spartan, Butler had to eat like a Spartan. As such, the creator of the 300 exercise routine and diet decided to create a diet that would give the actors the look that Spartans must have once had.

Eat healthy and workout

The diet includes Mediterranean and Greek foods, such as olives, figs, grapes, green vegetables, wild rice, and whole wheat bread. Additionally, they recommend not to eat until you are full, but to leave room to eat between meals. This is to speed up your metabolism and allow the body to burn its calories faster. 

Exercise alone won’t get you anywhere if you don’t follow a diet that helps your body build muscle and cut body fat. You also need to consider that you need enough energy to follow this regimen, which is why your diet should include:

  • Lean proteins: opt for eggs, grilled chicken, fish, and protein supplements.
  • Carbohydrates: oats, brown rice, sweet potato, and multi-grain pasta, especially in the morning and at lunch, will give your body the energy to perform these exercises.
  • Healthy fats: flaxseeds, olive oil, avocado, walnuts, 80% chocolate, and other polyunsaturated and monounsaturated fats are great to maintain a healthy diet.
  • Vegetables: include greens like broccoli, kale, and cauliflower in your diet. 
  • Lots of water

Go to a dietitian and receive the right guidance.

Before following this diet, it’s important to go to a dietitian and receive the right guidance. Choosing to follow such a diet on your own can generate several problems and affect your health. This article is only a guide for those who are curious about the 300 workout routine and diet.

Certified trainers and physicians still debate to this day how effective and safe this regimen can be. Some believe that following the steps of a non-certified trainer can be dangerous, while others have seen amazing results and swear by its benefits. All in all, the only thing people agree on is that you should follow this workout with care and the right guidance.

While having your body look like a Spartan warrior isn’t an easy feat, the results will certainly pay off if that’s what you want. In case you’re not sure of how to incorporate this practice into your daily life, what about using a morning routine app? This way, you can keep track of your progress and reward yourself.