Get 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 

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