The Ultimate 300 Rise of an Empire Workout (Warning: This Is Tough!)

Do you want a vein popping unique workout that packs on muscle in as little as a month?

Well – have I got a good one for you.  I wanted to know how the hundreds of muscle bound bodies covering the screen in the movie 300 Rise of an Empire got so unbelievably ripped, sol I did some research.

I condensed their 3 hour a day workout regime created by Gym Jones into a powerful workout that anyone with one hour a day, a bit of determination and a desire to pack on serious muscle could do in their own gym.

The below is a 4 day a week program, you can do the workouts on any day you choose, but preferably with a days rest in between. Rest no more than 30 seconds between exercises. Do the below workouts for one month and you’ll notice a big difference in your physique.  Warning, this is an intense workout regimen! In addition to warming up adequately, you should properly stretch before and after each workout.

Dynamic Warm-up complex (no rest)
10 Burpees
15 Walking lunges (each leg)
25 Push-ups
40 Jumping jacks

For the below exercises, use as much weight as you can while being able to use proper technique.  You should be using enough weight that you can barely complete your final rep.

Workout 1 – Dynamic Warm-up complex
15 barbell clean and press
12 pull ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
1 minute plank, 1 minute side plank on each side
20 two arm kettlebell (or dumbbell) swing
10 weighted ab crunches
50 yard sprint (preferably with a sled). If you cannot sprint at your gym, do 50 air squats as fast as possible.

Repeat all the above exercises once

Workout 2 – Dynamic Warm-up complex
10 one arm kettlebell (or dumbbell) swing (each arm)
25 barbell deadlifts
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 box jumps
20 man makers
15 goblet squats
15 inverted rows
2 minute jog at 50% intensity

Workout 3- Dynamic Warm-up complex
20 dumbbell military press
12 reverse grip pull-ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
15 walking lunges (each leg)
30 diamond push ups
20 floor wipers
15 barbell upright rows

Repeat all the above exercises once

Workout 4 – Dynamic Warm-up complex
25 dumbbell deadlifts
15 dumbbell clean and press
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 bench step ups
15 inverted rows
15 barbell squats
10 man makers
2 minute jog at 50% intensity

This article was written by military fitness expert Sergeant Michael Volkin.