The “300” workouts
Are you ready for a program that gives you 300 reps per workout!!!
Below are 10 different workouts that force you to complete 300 reps every session.
Each workout has 2 rounds of 3 exercises (Mortal Kombat style). You will be forming Tri-sets 5 times in round 1 and twice in round 2.
Instructions:
Round 1 - Perform 3 lifts back-to-back-to-back, completing 10 reps for each exercise. Rest and repeat 5 times! This will total 150 reps.
Round 2 - Perform 3 exercises back-to-back-to-back for only 2 cycles, but with 25 reps each cycle for another 150 total reps.
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Character Trait Trained:
Courage
"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." — Arnold Schwarzenegger.
Lifting Lingo in this workout:
The Tri-Set Defined: Three exercises performed back-to-back-to-back with zero rest.
The Giant Set Defined: Four or more exercises performed back-to-back-to-back with zero rest.
The Goal: Total Hypertrophy. By hitting the muscle from multiple different angles in a single set, we ensure maximum fiber recruitment and metabolic stress.
Technical Note:
Single-Sided Exercises: When performing movements for one side at a time (like Jefferson Rows or Bulgarian Split-Squats), you must complete the reps for both the Right and Left sides to count as 1 full rep on your log.
🛡️the 300 Workouts
Finish all 10 and you’ll have completed 3,000 reps!
By Day 6, your body will want to quit. Your character, COURAGE, is what keeps you going back to the gym. Take a rest day when your muscles are sore, but DON”T GIVE UP!
Day 1: Chest and Back - 300
Round 1: 🔱Tri-Set - 5 sets of 10 reps for each lift = 150 reps
BB Bench Press
Jefferson Row
Incline DB Bench Press
Round 2: 🔱Tri-Set - 2sets of 25 for each lift = 150 reps
DB Crush-grip Flat Bench Press
Machine Reverse Fly
Machine Chest Fly
Total Reps = 300!!!
🏋️ Daily Tonnage Tracker
Enter your weights below to calculate your total 300-rep volume.
Day 2: Legs - 300
Round One: Round 1: 🔱Tri-Set - 5 sets of 10 reps
DB Goblet Squat
Single-leg Bulgarian Split-squat R
BB Hip Thrusts
Round Two: 🔱Tri-Set - 2 sets of 25 for each lift
Leg Press Machine
Seated Leg Extensions
Seated Leg Curls
Day 3: Shoulders and Lats - 300
Round One: 5 sets of 10 reps of all 3 lifts
BB Push-press
Close-grip Lat Pull-down
DB Arnold Shoulder Press
Round Two: 2 sets of 25 for each lift
Wide-grip Lat Pull-downs
Cable Lateral Raise - R & L
Cable Straight-arm Pull-down
Day 4: Core & Calves - 300
Round One: 5 sets of 10 reps of all 3 lifts
Toes-to-bar (or reverse crunches)
One-foot Smith Machine Toe-ups R & L
Single-leg Toe-touch Crunches (alternating, 10x each foot)
Round Two: 2 sets of 25 for each lift
Leg Press Machine or BB Toe-ups
Bicycle Crunches
Seated Toe-up Machine
Day 5: Biceps and Triceps - 300
Round One: 5 sets of 10 reps of all 3 lifts
BB Curl
BB Lying Skull Crusher
BB Drag Curl
Round Two: 2 sets of 25 for each lift
Rope Cable Tricep push-downs
Rope Cable Hammer Curl
Rope Cable Overhead Tricep extension
Day 6: Core & Forearms - 300
Round One: 5 sets of 10 reps of all 3 lifts
Seated BB Wrist Curls
Toes-to-bar (or reverse crunches)
Standing Behind-the-back BB Forearm Curls
Round Two: 2 sets of 25 for each lift
Crunches
Seated DB Reverse Wrist Curls
Bicycle Crunches
Day 7: Back and Chest 300
(🛡️the 300 Workouts)
Warm-up: 1000m Row
Round One: 🔱 Tri-Set [10 Reps x 5 Rounds]
FOCUS: Perform the eccentric phase slowly to accentuate hypertrophy.
DB Bent over Rows:___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]reps [ x ] x 10 reps [ x ]
DB Flat Chest Flys: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Cable Rows Close-grip: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
RECOVERY: Rest with 30-90s overhead lat stretch
Round Two: 🔱 Tri-Set [25 Reps x 2 Rounds]
FOCUS: Keep your shoulder blades stable and contract your chest and back muscles.
Cable Flys (High-to-Low): ___ lbs x25 [ ] x25 [ ]
Cable Face-pull: 50 lbs ___ lbs x25 [ ] x25 [ ]
Machine Chest Press: ___ lbs x25 [ ] x25 [ ]
RECOVERY: Rest with 30-90s with doorway chest stretch
Cool-down: 1000m Row
Day 8: Shoulders and Triceps 300
(🛡️the 300 Workouts)
Warm-up: Jump rope or jumping jacks
Round One: 🏛️ Giant Set [10 Reps x 5 Rounds]
FOCUS: Perform the eccentric, negative (lowering) phase of the lift slowly.
DB Skull Crushers: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
DB Seated Shoulder Press: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Cable Overhead Tricep Extension - R: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Cable Overhead Tricep Ext - L: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
RECOVERY: Rest while performing triceps stretch 30 sec each arm
Round Two: 🔱 Tri-Set [25 Reps x 2 Rounds]
DB Full ROM Lateral Raises: ___ lbs x25 [ ] x25 [ ]
Reverse-grip Tricep Cable Ext: ___ lbs x25 [ ] x25 [ ]
Machine Shoulder Press: ___ lbs x25 [ ] x25 [ ]
RECOVERY: Rest while performing cross-body shoulder stretch 30 sec each arm
Cool-down: Jump rope or jumping jacks
Day 9: Legs and Core 300
(🛡️the 300 Workouts)
Warm-up: 2 mile bike
Round One: 🔱 Tri-Set [10 Reps x 5 Rounds]
FOCUS: Slow and steady to 10 reps.
Hex bar deadlift: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Hanging L raise: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
BB front squat : ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
RECOVERY: Rest during standing quad stretch, 30 sec each leg.
Round Two: 🏛️ Giant Set [25 Reps x 2 Rounds]
FOCUS: Don’t rush; get to 25 reps with rest-pause sets, if necessary.
Step-back lunges - R: ___ lbs x25 [ ] x25 [ ]
Step-back lunges - L: ___ lbs x25 [ ] x25 [ ]
Sit-ups: ___ lbs x25 [ ] x25 [ ]
Smith calf raises: ___ lbs x25 [ ] x25 [ ]
RECOVERY: Rest while doing lunge stretch, 30 sec each leg.
Cool-down: 2 mile bike
Day 10: Biceps and Forearms 300
(🛡️the 300 Workouts)
Warm-up: 0.5 mile run
Round One: 🏛️ Giant Set [10 Reps x 5 Rounds]
FOCUS: Squeeze on the concentric, slow on the eccentric.
Preacher Curls: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Seated DB Forearm Curls: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Concentration Curls - R: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
Concentration Curls - L: ___ lbs x10 [ ] x10 [ ] x10 [ ] x10 [ ] x10 [ ]
RECOVERY: Straight-arm biceps and forearm stretch, 30 sec each arm.
Round Two: 🔱 Tri-Set [25 Reps x 2 Rounds]
FOCUS: Push through the burn; use rest-pause sets if needed.
Incline DB Curls ___ lbs x25 [ ] x25 [ ]
DB Reverse Curls (Ext) ___ lbs x25 [ ] x25 [ ]
BB Reverse Curls ___ lbs x25 [ ] x25 [ ]
RECOVERY: Leaning back forearm stretch, hold 30-60 sec.
Cool-down: 0.5 mile run
