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"The Spartacus" vs "The 300" Workout.


"The Spartacus" vs "The 300" Workout.
>> To see video instructions and information about workouts, click here. <<

Both of these battle tested workouts have gotten fairly popular in the last few years, taking on screen fitness levels to new heights. However, the questions still remains, who offers the better workout? So, let the battle commence!

"The 300" Workout. "Spartacus" Workout.

1. Pullups – 25 reps
2. Barbell Deadlift with 135 lbs. – 50 reps
3. Pushups – 50 reps
4. 24-inch Box Jumps – 50 reps
5. Floor Wipers – 50 reps
6. Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
7. Pullups – 25 reps

Total rep count is 300


Station 1. Goblet Squats
Station 2. Mountain Climber
Station 3. Single Arm Dumbbell Swing
Station 4. T-Push up
Station 5. Split Jump
Station 6. Dumbbell Row
Station 7. Dumbbell Side Lunge with a Touch
Station 8. Renegade Row
Station 9. Dumbbell Lunge and Rotation
Station 10. Dumbbell Push Press

*** ***
This is all done without rest, although you should rest when needed but push yourself. As you can see your final rep count is 300, hence the 300 workout. The final time for this should be in the 15-20 minute range, but will vary on the users abilities. You will need to set up 10 stations, each station lasting 60 seconds – performing as many reps as possible. After 60 seconds allow for 15 seconds to move between each station. Once completed all 10 stations, rest for 2 minutes (120 seconds) – this is considered to be one full circuit. Repeat twice more, including the 2 minutes rest in between, for a total of 3 full circuits. Total time for the Spartacus Workout is 31.5 minutes.
The Comparison: The 300 vs Spartacus

When thinking about the amount of time for each workout the 300 Workout ranges from 15 to 20 minutes depending on your athletic ability and the Spartacus Workout hits the 31.5 minute mark.The 300 Workout allows for little to no rest and forces you to change and adapt to different targeted muscle groups. Although, the Spartacus Workout allows for more rest between sets, compared to the 300 workout, and recovery after each circuit, you are still training under anaerobic (low oxygen or no oxygen) situations which help to increase cardiovascular strength and VO2 max. This is all good for the body’s ability to deal with training in intense conditions. Therefore, both the 300 Workout and the Spartacus workout help to in increasing cardiovascular health, muscle endurance, VO2 max (ability to increase oxygen intake), and strength. Both workouts are great to incorporate into your routine. I see them both as a testing point for your abilities. Use them as a way to rank your progress and compare your times to others in your same age group or athleticism.



great program

05/03/12 12:54:16

The Spartacus workout is 10 exercises that collectively work every part of your body, and then placed at a 60-second station, in order to challenge your heart and lungs as well as your muscles. The final product: A high-intensity circuit that's designed to burn away fat, define your chest, abs, and arms, and send your fitness levels soaring. So you'll sculpt a lean, athletic-looking body—while getting in the best shape of your life.


29/02/12 21:52:00

If i will go with this program, will i look like them or do i need to use supplements also?


29/02/12 21:46:21

its good? better then weights?

All the way 300

29/02/12 2:32:41

Thank you for information!

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