The 300 Workout

Written By: Todd Kuslikis
October 04, 2011

The 300 Workout Routine

Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. They are the core movements for building muscular strength. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength. You will feel like a Spartan if you dedicate yourself to this dedication for the full month. Though below describes only workout you can do on your path to getting ripped. To see my full Guide To Getting A Ripped Hard Body… click here.


The 300 Workout Plan Description

The 3 core movements in this exercise are the Hindu Pushup, the Hindu Squat and Squat Thrust with Pushup. You will do each exercise 100 times and then move on to the next exercise until you are down with all three. The goal is to get through all of them without taking any breaks. At first, you may need to rest briefly in between reps. That is ok, though try your best to push all the way through. You will work up a sweat during this routine so get ready. You won’t need a timer like the other exercises though make sure to pay attention because if you lose count you’ll have to start over from scratch. 😉


The 300 Workout Exercises

Hindu Pushup

Hindu Squat

Squat Thrust with Pushup


Workout Schedule

Week 1- 5 X per week

Week 2- 5 X per week

Week 3- 5 X per week

Week 4- 5 X per wek


300 Workout Downloadable Routine

click here to download the FREE pdf routine



Show/Hide Comments (32 comments)
  1. Victor

    Hey Todd this is definetly a very advanced routine to perform. I would say extremely difficult and highly unlikely to perform this workout, 100 reps hindu pushups, 100 hindu squats, 100 squat thrusts with pushup without rest. Seriously doubt many can do this without rest. But it is a great workout that will push you to the max nonetheless. I have to do 20 reps of each in a circuit, 5 rds with a minute of rest in between circuit to complete the 300 reps.

  2. Ravs

    Hi Todd
    I am looking to start your 300 workout. I am also looking to loose fat.

    If I do 1 day 300 workout and next day cardio.
    Do you think this combination will be better?


  3. Lee

    I just do 3 sets of 12, narrow, wide and shoulder pushups. Pushup bar. Mon/Wed/Fri. Tues and Thurs I either sprint, body weight squats, or core exercise for 15 to 20 minutes. Take weekend off. Super results. Each day is around 100 reps in total. I read some people say pushups only works certain body parts and you will be imbalanced. Ha, they are so wrong. Give this 6 weeks and you will leave them under the bus.

  4. Melai

    How many sets is this exercise

    • Todd Kuslikis

      Hi Melai,

      There are no sets. You’ll just have to try to do 100 reps of each exercise.

      – Todd

  5. Jose Godofredo Tuliao

    Thanks for all the interesting exercise that you are sharing to your readers. You make this exercises more accessible to anyone. I’m a big fan of this bodyweight exercises. I like to do the “combat conditioning” which you termed here as “300 workout”,but the big setback of doing a volume exercises like this one if the impact on joints and ligaments. I’m not a young man anymore and I experience a pain on my shoulder and knees after each exercise. I just shifted to “dynamic contraction training” in which I incorporate imagination and a moving limb simulation of weighted exercise and finish them with “extreme muscle contractions”. But all in all, this exercises are great if you want to get ripped and a good cardio workout in one. Thanks for a having a site like this one. Kudos to you Todd.

  6. Eric

    Hey, Todd thanks for this. You inspired me to create my own four week workout. Here it is: 100 reps each of Pullups, Hindu Pushups, Leg Raises, Burpees, and Hindu Squats. Know it’s not 300, but I like to push myself to new heights.

  7. Krishna

    Hi Todd,

    Thanks for the great workout. I am following this. But i have one question. This workout doesn’t have any ab exercise. can we include any ab exercise to this? i am a beginner. can you suggest me a ab exercise. so that i will do 100 of that. it will be 400 workout? or it is not good. please guide me.

    • Todd Kuslikis

      Hi Krishna, You can definitely add some ab work. Click on the workouts section of the site and choose an ab routine. Do it 2-3 times per week. 🙂

  8. Darren

    Hi Todd,

    Happy New Year.!!

    First of all, may I say what a fantastic website you have here, and the information you provide is fantastic. Keep up the excellent work.

    I am 41 years old and have always been what they call a hard gainer. Saying that, I have run marathons and half marathons whilst in the British Armed Forces amongst others which doesn’t help with my Wanting Muscle gains.

    I am going to start your 300 program as it looks hard/challenging but rewarding.

    Do I do the 100 reps even if I have to stop 4 times to complete the 100 before moving on to the squats or, do I try the Hindu press-ups to bust them move on.

    what do you recommend?

    Thanks in Advance.


  9. Alta

    I’m really enjoying the theme/design of your website.
    Do you ever run into any web browser compatibility issues?
    A few of my blog audience have complained about my site not operating correctly in Explorer but looks great in Firefox.

    Do you have any recommendations to help fix this issue?

  10. Prateek

    Hi Todd,

    I’ve been really amazed with the amount of content you’ve shared for free unlike most trainers! 🙂 The 300 workout looks like a perfect model; simple, intense and effective (i really don’t like complicated workouts). But before starting, i have a few questions..
    1) Can i follow this for 3 days a week and jump rope for two days ( cause i absolutely love double unders!) If yes, any particular jump rope workout you’d recommend?
    2) Someone told me that every workout should include pull ups. Are the Hindu push ups enough to substitute for pull ups?
    3) i wanted your thoughts on this program called freeletics? It also follows a principle of high rep bodyweight exercises 🙂

    keep it awesome, love the pdf!

  11. JT

    Where’s a good reference for how to do those exercises? I’ve been working out for 15 years (college football, weightlifting, running, swimming, crossfit, kettlebells) and I’ve never heard of two of the three of them.

  12. sidhanth

    Todd can I use your workouts to get
    Ripped and chisled look can u also give an Indian diet chart? Can I use ur plan to look like mma fighter

  13. sidhanth

    Todd can I use your workouts to get
    Ripped and chisled look can u also give an Indian diet chart? Can I use ur plan to look like Emma fighter

    • Todd Kuslikis

      Emma fighter?

      Also, not sure what an indian diet looks like. Feel free to it over

  14. Petr Pacas

    Greetings Todd,

    I’m SO happy I’ve found your site! A lot of important stuff can be found in here, keep up the good work!

    I started with this workout yesterday, did 32 + 75 + 50, then I tried it today, did 22 + 50 + 50-something. But I believe that I’ll take the next two days for recovery, it’s been very intense. Should I be striving to manage to do at least 100 reps of each, right? Should my numbers be increasing every time (except for this starter days, when I’m not used to it)?

    You’re trying to point out that it’s important to target muscles from different planes. And I get that these excercises are very “fluid” and that they more-or-less meet this criteria.

    My question is: You’re also mentioning that it’s important to do LOW reps, so how come this excercise doesn’t follow this rule?

    Thanks in advance for your answer.


    • Todd Kuslikis

      Hi Petr,

      This is an old workout I created and its very intense but used for muscle conditioning. It will help with growth if you are a beginner but if you have been exercising for awhile you need to stay in low reps. 🙂


      • Petr Pacas

        Well, it’s hard for me but I must admit to myself I’m a beginner. I’ve already done this excercise 4 times. These are my stats:

        Last Thursday: 32+75+50

        Last Friday: 22+50+50
        (I had to take the weekend off because I put a lot of strain on the ligaments under my left knee. I also decided to do the excersice 3 times a week due to recovery time.)

        This Monday: 40+70+55
        (I was feeling pretty fresh.)

        This Wednesday (today): 41+60+41
        (I’m a bit skeptical about the last number…)

        So, there are improvements and there are not improvements. I’m trying to decide whether I should do the 3 month workout plan or stick to this one.

        Can you perhaps give me some pointers on which I can then base my decision?

        Thanks a lot!

        • Petr Pacas

          Oh, I might’ve actually found my own answers! This article also helped me.

          • Todd Kuslikis

            That’s great Petr! I’ll have to dig into that article a bit more and see what it says. 🙂 Thanks for the link.

        • Todd Kuslikis

          Hi Petr,

          Give it more than a week to decide. Give it a month and you’ll see improvements. The rest days are important. 🙂

  15. Akil

    WOW….intense workout i m more tired doing this workout than working out in the gym. Thanks for the workout….ur awesome 🙂

    • Todd Kuslikis

      You are very welcome Akil!

  16. john

    Do you know of any body weight exercises for the biceps that do not involve pull ups?

  17. Nuno Fonseca

    Hi my name is Nuno and after i’ve read some articles on your website, i’ve decided to use the 300 workout. I am using Hindu Squats and Hindu Pushups to rocover my shape for army.
    I usually do 1 set of each to the max.
    My actual score is, for hindu squats 110 and for hindu pushups miserable 24.

    My question is about how to use the schedule.

    Do i mark the number of sets to take the 100 of each (like doing the max reps with the fewest sets) ? or i must do the 100 only on one set and if i can’t, go on with that until i can ?

    Here’s an example for you to get the point of my doubt:

    Day 1 Hindu squats Minimum sets / 100 reps
    Hindu pushups Minimum sets / 100 reps
    Squat Thrust w/ Pushup Minimum sets / 100 reps

    Day 1 Hindu squats 1x MAX
    Hindu pushups 1x MAX
    Squat Thrust w/ Pushup 1x MAX

    wich one should i use????

    Sorry for asking this but i want to be accurate using that “progress register tool” so i can track my progress better.

    Thanks in advance

    • Todd Kuslikis

      Hi Nuno,

      You have chosen a great program. Here’s what to do. You will do 100 reps of one exercise before moving on to the next one. In other words, your first example.

      Hope that helps!


  18. Angelo Manuel

    Todd i’ve got a question about the 300 Workout. Doesnt this exercise tear down muscle too much? i mean, you say in your ebook that the muscles should rest, yet with this exercise you train everyday the same muscles, and you say that this will make you stronger and more buff. I dont understand

    • Todd Kuslikis

      Great question Angelo. Yes you are right that your muscles need recovery time. Each person is different in terms of how much recovery time you need. It actually depends on your current fitness level. The 300 Workout Routine is an extreme workout. Someone that is more advanced can do 100 pushups, 100 squats, etc. and have it be more of a warm-up/complimentary to their own routine. So doing these exercises every day (with the weekends to recover) is fine. Though for beginners they may want to drop down to doing the routine 3X per week instead of five.

      Hope that makes sense. Let me know of any more questions. Remember that the best plan is the one that is adapted to your own body. If you are thinking of doing this routine, play around with the number of times to do the routine in a given week. Make sure to track your results. If you are not improving and the workouts seem too easy, then increase the reps/intensity/frequency/etc. If you are still really sore by the next workout then you should decrease the frequency.

      Does that make sense?



      • jesus

        Hi, does this workout really work to build musle and loose fat. I just wanted to know if i works. Im trying to get more defined and to lose fat thankyou.

        • Todd Kuslikis

          Hi Jesus,

          To lose fat you’ll have to control your diet. See here for a good article.

          The workout does work to build muscle but you have to consume the right amount of protein too. Typically about a gram per lb of body weight.


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