Get Insanely Hard Muscles with the 300 Rise of an Empire Workout

300 workoutGet Insanely Hard Muscles with the 300 Rise of an Empire Workout

Do you want to know how the hundreds of muscle bound bodies covering the screen in the movie 300 Rise of an Empire got so unbelievably ripped?  Well I did the research for you. Unfortunately the cast exercised for 3 hours a day under a very strict regime set forth by Gym Jones.  However, by researching the program I was able to take the core components of the regimen and create 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

 

 

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