When the movie 300 was released, there was a site that promoted a "Become a Spartan" fitness program. I believe it was an 8 or 16 week program where the intensity increased a lot each week. I can't find that site anymore though, only some sites with rip-off programs or paid programs. Does anyone still have this program or know where I can find it?

  • 2
    Not to be a naysayer, but it will take a lot longer than 8 to 16 weeks to "look like a spartan"
    – Moses
    Jan 23, 2015 at 21:20
  • I'm just wondering about where to find the program...I'll make it work :p
    – Adam
    Jan 23, 2015 at 22:22

1 Answer 1


Spartan Workout courtesy of Mens Health magazine.


  • Body-Weight Rows - 15 reps
  • Body-Weight Squats - 25 reps
  • Pushups - 15 reps
  • Jumping Jacks - 50 reps
  • Mountain Climbers - 20 reps
  • Close-Grip Pushups - 10 reps
  • Body-Weight Rows - 15 reps


  • Pullups - 25 reps
  • Dumbbell Deadlift - 50 reps
  • Pushups - 50 reps
  • Body-Weight Squat Jumps - 50 reps
  • V-Ups - 50 reps
  • Dumbbell Push Press - 50 reps
  • Pullups - 25 reps


  • Pullups - 25 reps
  • Barbell Deadlift with 135 lbs. - 50 reps
  • Pushups - 50 reps
  • 24-inch Box Jumps - 50 reps
  • Floor Wipers - 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
  • Pullups - 25 reps

The article includes video demonstrations of the exercise. Discussion of the workouts here indicate that the above may have been a testing mechanism, something which was timed to figure out where the actors were in the process. Here's another version, cribbed from various accounts to break it down day by day (it's a bit too extensive for me to post quotes, but it's a mixture of weightlifting and cardio that seems high on the "Crossfit" aspects). Overall, I really get the impression that it was whatever Mark Twight felt was right at the moment. There's a lot of "do this to exhaustion" to push people to their limits.

  • +1 for directly answering in full format and posting a link the source.
    – Eric
    Jan 23, 2015 at 20:49
  • My pleasure. I vaguely remembered reading it in the magazine in the workout center at my old apartment. I started out with just the link, but I wanted to avoid link rot. Jan 23, 2015 at 20:54
  • Thanks, but I found that one already. I was more looking for the actual website which had a different program...the Men's Health program does not talk about incremental training per week.
    – Adam
    Jan 24, 2015 at 0:13
  • 1
    {nods} What I've found so far doesn't sounds like there were many increments. Twight speaks again about it in gymjones.com/knowledge/article/300 where the same set of exercises as above are cited. The only one I've found that mentions progression is popworkouts.com/gerard-butler-300-workout/?PageSpeed=noscript, which breaks it out by day. Jan 24, 2015 at 0:32
  • Probably worth mentioning that Gym Jones is Twight's gym, so that's the most authoritative source I've found so far. Jan 24, 2015 at 14:10

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