We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

What is a Spartan Workout?

By Matthew F.
Updated Feb 05, 2024
Our promise to you
WiseGeek is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At WiseGeek, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject-matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

The Spartan workout is a type of minimalist workout that was named and made popular by the Spartans in the popular movie 300. This weight training method features an intensive ab workout training regimen, a muscle building workout and a variety of strengthening exercises. The Spartan workout is intended to mold the body into the kind of form seen on actor Gerard Butler and others in the movie.

Like the Spartans of the ancient world, the actors who played the Spartan army of Leonidas in 300 used minimalist workouts to build strength and sculpt their bodies. Just as the real Spartans of history did not benefit from modern weight machines and programs, the intense workout system of the actors featured natural motions, body weight and heavy objects. The end result in the movie was a variety of well-muscled main characters with six pack abs and bulging chest and arm muscles.

Among the most popular exercises in the Spartan workout are a variety of six pack workout methods. These exercises include advanced sit-ups and crunches that make up the core of the workout. Crunches are done with one leg elevated straight into the air to enhance difficulty and core stability. Other abdominal workouts include a type of push-up where the exerciser pulls the chest back towards the feet and slides the torso towards the hands as he pushes himself back up.

Other regimens in the Spartan workout include full body workouts like flipping large tires, standard push-ups and pull-ups, box jumps and dead lifts. The Spartan workout was devised to get the actors in shape in around 10 to 12 weeks and had a qualifying test at the end of the span as a type of rite of passage or graduation. The final day of exercise reflected all of the muscles worked during the three months, which include the chest, arms, shoulders, back and legs, as well as the abdominals.

The last day of the Spartan workout includes 300 repetitions of a full body exercise, done without stopping. This exercise includes 25 pull ups, 50 deadlifts of 135 pounds (61.2 kg), 50 push ups, 50 box jumps of 24 inches (60.9 cm), 50 floor wipers of 135 pounds (61.2 kg), 50 clean and press lifts at 36 pounds (16.3 kg) and a finishing total of an additional 25 pull ups to complete the final Spartan workout experience.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.