300 Workout Routine | How The Actors Got Those Abs

By Chris Davis

	Advanced (3+ years)
	35 minutes/day \| 7 days/week
	Build Muscle, Tone Body, Gain Strength, Fat Loss
	Rowing Machine, 1 x Kettlebell, 1 x Dumbbell, Barbell, Box, 2 x Dumbbell, Pull up bar, Medicine Ball, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The 300 workout routine lasts 7 days a week, with up to 2 workouts in the same day. To get his abs ready, Andrew (Daxos) Pleavin says he would do a total body workout, or cardio, plus an abs workout later in the day.

Total body workouts, in the 300 routine, combine metabolic and strength-training exercises. By doing cardio/strength exercises at the same time, the fat burning goal of the 300 workout, ensues.

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Description

Week 1 Overview

Day 1:

Total Body Workout

Day 2:

Total Body Cardio

Day 3:

Day 4:

Total Body Workout

Day 5:

Total Body Cardio

Day 6:

Day 7:

Total Body Workout

Day 1 - Total Body Workout

Exercise		Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes		3 sets	5 min	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Kettlebell Swing See Exercise Notes		5 rounds	10 reps	0s
2B.Goblet Squat See Exercise Notes		5 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Barbell Deadlift See Exercise Notes		4 rounds	6 reps	0s
3B.Bent Over Barbell Row		4 rounds	6 reps	0s
3C.Barbell High Pull		4 rounds	6 reps	0s
3D.Barbell Push Press - Behind the Neck		4 rounds	6 reps	0s
3E.Barbell Biceps Curl		4 rounds	6 reps	60s

Day 2 - Total Body Cardio

The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Box Jump		3 rounds	60s	0s
1B.Man Maker		3 rounds	60s	0s
1C.Chin-up		3 rounds	60s	0s
1D.Medicine Ball Chest Throw Sit-up (with partner)		3 rounds	60s	60s

Day 3 - Abs Routine

Exercise		Sets	Reps	Rest
1.Sit Up		3 sets	30 reps	60s
2.V-up		1 set	30 reps	60s
3.Reverse Crunch		3 sets	30 reps	60s
4.Wall Ball		3 sets	30 reps	60s
5.Medicine Ball Slam		3 sets	30 reps	60s

Day 4 - Total Body Workout

Exercise		Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes		3 sets	5 min	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Kettlebell Swing See Exercise Notes		5 rounds	10 reps	0s
2B.Goblet Squat See Exercise Notes		5 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Barbell Deadlift See Exercise Notes		4 rounds	6 reps	0s
3B.Bent Over Barbell Row		4 rounds	6 reps	0s
3C.Barbell High Pull		4 rounds	6 reps	0s
3D.Barbell Push Press - Behind the Neck		4 rounds	6 reps	0s
3E.Barbell Biceps Curl		4 rounds	6 reps	60s

Day 5 - Total Body Cardio

The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Box Jump		3 rounds	60s	0s
1B.Man Maker		3 rounds	60s	0s
1C.Chin-up		3 rounds	60s	0s
1D.Medicine Ball Chest Throw Sit-up (with partner)		3 rounds	60s	60s

Day 6 - Abs Routine

Exercise		Sets	Reps	Rest
1.Sit Up		3 sets	30 reps	60s
2.V-up		1 set	30 reps	60s
3.Reverse Crunch		3 sets	30 reps	60s
4.Wall Ball		3 sets	30 reps	60s
5.Medicine Ball Slam		3 sets	30 reps	60s

Day 7 - Total Body Workout

Exercise		Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes		3 sets	5 min	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Kettlebell Swing See Exercise Notes		5 rounds	10 reps	0s
2B.Goblet Squat See Exercise Notes		5 rounds	10 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Barbell Deadlift See Exercise Notes		4 rounds	6 reps	0s
3B.Bent Over Barbell Row		4 rounds	6 reps	0s
3C.Barbell High Pull		4 rounds	6 reps	0s
3D.Barbell Push Press - Behind the Neck		4 rounds	6 reps	0s
3E.Barbell Biceps Curl		4 rounds	6 reps	60s

Date Created: 12/16/2019, UTC

Last Updated: 10/1/2021, UTC

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