Gym Jones / Mark Twight
FORGE 300
A 12-week program for beginners to build the pull strength, posterior chain power, and work capacity needed to complete the original 300 test. Three phases: Foundation → Strength → Conditioning. No shortcuts.
THE TEST
300 reps · no planned rest · scored by total time
25
Pull-ups
Dead hang → chest to bar
50
Deadlifts
135 lbs
50
Push-ups
Chest to floor
50
Box Jumps
24 inch · step down
50
Floor Wipers
135 lbs · straight legs
50
KB Clean & Press
36 lbs · 25 per arm
25
Pull-ups
Strict · same standard
01
FOUNDATION
Weeks 1–4 · Build the base
Develop pulling strength from zero, establish posterior chain mechanics, and build work capacity with sub-maximal volume. Pull-up negatives and band-assisted reps are your primary tool. Every session ends with grip and scapular work.
W1
Movement intro + baseline test
Mon / ThuPull strength: 5×3 band-assisted pull-ups + 3×5 slow negatives (5s down). 3×10 barbell deadlift (light, form focus, ~95 lbs). 3×12 push-ups.
Tue / FriConditioning: 4 rounds: 10 box jumps (step down) + 10 KB swings + 10 floor wipers (unweighted). Rest 2 min between rounds.
SatBaseline test: Max pull-ups (band OK), max push-ups, 5 deadlifts @ 135 lbs for form check. Log everything.
W2
Volume creep + grease the groove
Mon / ThuPull strength: 6×3 band-assisted pull-ups + 4×3 negatives. Add 10 lbs to deadlift. 4×12 push-ups.
Tue / FriConditioning: 5 rounds: 10 box jumps + 10 KB swings + 10 unweighted floor wipers. Rest 90s.
DailyGTG: Every 2–3 hours throughout the day, do 3–5 band-assisted pull-ups (never to failure). This single habit accelerates pull-up gains faster than anything else.
W3
Introduce unassisted reps
Mon / ThuPull strength: Test unassisted pull-ups — do as many as you can (even if 1–2), then fill the rest with band. Target 15 total reps per set × 5 sets. Deadlift 3×8 @ 115 lbs.
Tue / FriConditioning: 6 rounds: 10 box jumps + 12 KB swings + 10 floor wipers @ 45 lbs. Rest 90s.
SatPush endurance: 100 push-ups in as few sets as possible. Record sets/time.
W4
Deload + Phase 1 benchmark
Mon / WedActive recovery: 60% volume. Band pull-ups only. Light deadlifts. Focus on movement quality.
FriBenchmark: Max strict unassisted pull-ups. Max push-ups unbroken. Deadlift 135 lbs × 10 for feel. Target: 5+ pull-ups by end of W4.
02
STRENGTH
Weeks 5–8 · Load the movement patterns
Build strength in every movement pattern of the 300. Deadlift volume climbs toward working weight. Pull-ups transition to unassisted sets with accumulation protocols. KB clean & press is introduced with load progression. Push-up density increases.
W5
Accumulation + load introduction
MonPull + Press: Pull-up ladders: 1-2-3-2-1 × 3 rounds (rest 60s between rungs). KB clean & press 4×8/arm @ 26 lbs. 4×15 push-ups.
TuePosterior chain: Deadlift 4×6 @ 115–125 lbs. Romanian DL 3×10. Box jumps 4×8 (step down).
ThuPull + core: Pull-up ladders again. Floor wipers 4×10 @ 65 lbs. Hollow holds 3×30s.
FriPush conditioning: 5 rounds: 15 push-ups + 12 box jumps + 10 KB swings. Rest 90s.
W6
Volume + load increase
MonPull + Press: Pull-up ladders 1-2-3-4-3-2-1. KB C&P 4×8 @ 26–36 lbs (use 36 if 26 feels light). 4×20 push-ups.
TuePosterior chain: Deadlift 4×5 @ 125–135 lbs. Box jumps 5×8. Floor wipers 4×12 @ 75 lbs.
ThuPull density: Every Minute On the Minute (EMOM) 10 min: 3–5 strict pull-ups per minute.
FriMixed conditioning: 4 rounds: 10 pull-ups (band if needed) + 20 push-ups + 10 box jumps + 10 floor wipers @ 75 lbs. Rest 2 min.
W7
Specificity — work at test weights
MonTest movement practice: 3×10 deadlift @ 135 lbs (test weight). Floor wipers 3×10 @ 95 lbs. KB C&P 4×10 @ 36 lbs. 4×20 push-ups.
TuePull volume: 50 total pull-ups in as few sets as possible (band assistance OK). Rest as needed. Log time and sets.
ThuBox + core: Box jumps 6×10. Floor wipers 4×12 @ 105 lbs. Hollow rocks 4×20.
FriPartial 300 simulation: 25 pull-ups → 25 DL @ 135 → 25 push-ups. Record time. This is half the test volume — feel the transitions.
W8
Deload + Phase 2 benchmark
Mon / WedActive recovery: 50% volume. Movement quality only. Light KB work, bodyweight pull-ups, easy DL.
FriBenchmark: Max unassisted pull-ups. 50 push-ups for time. 10 DL @ 135 lbs × 3 sets. Target: 10+ pull-ups, push-ups unbroken or 2 sets max.
03
CONDITIONING
Weeks 9–12 · Build race-pace capacity
Stop training movements in isolation. Simulate the 300's demand: sustained power output across 7 movements with no rest. Increase density, practice transitions, and build the mental tolerance for discomfort under accumulated fatigue. Week 12 ends with the test.
W9
Circuit training begins
MonCircuit A: 3 rounds, rest 3 min between: 10 pull-ups + 20 DL @ 135 + 20 push-ups + 20 box jumps. Record each round time.
WedCircuit B: 3 rounds, rest 3 min: 20 floor wipers @ 115 + 20 KB C&P @ 36 + 10 pull-ups. Record each round time.
FriFull-movement circuit: 2 rounds of all 7 movements at 50% test reps (13-25-25-25-25-25-13). Rest 5 min between rounds. Not for time — practice transitions and pace.
W10
Density + mental toughness
MonAMRAP 20 min: 5 pull-ups + 10 DL @ 135 + 10 push-ups + 10 box jumps. Count rounds. This builds the engine.
Wed75% simulation: 20 pull-ups → 40 DL @ 135 → 40 push-ups → 40 box jumps → 40 floor wipers @ 115 → 40 KB C&P @ 36 → 20 pull-ups. For time. Rest only when you must.
FriWeak link work: Identify your two slowest movements from Wed. Do 4 focused sets on each. Pull-ups: if still struggling, EMOM 5 for 12 min.
W11
Peak week — one dress rehearsal
MonStrength refresh: Heavy singles: 1×5 DL @ 135, 1×5 floor wipers @ 125. Pull-up max test. 3×20 push-ups. Keep it sharp, not depleting.
WedFull 300 dress rehearsal: All 300 reps at test standard, for time. This is your preview. Rest as needed but track it. Goal: finish under 35 minutes.
Thu–SatFull rest. Walk, stretch, sleep. Let the adaptation consolidate. Eat well. Do not train.
W12
Taper + THE TEST
MonPrimer session: 3×5 pull-ups (not to failure). 2×10 DL @ 95 lbs. 2×10 push-ups. 10 box jumps. 15–20 min total. Wake the CNS, don't drain it.
Tue / WedComplete rest. Sleep, hydrate, eat normally. Visualize the workout from start to finish.
Thu or FriTHE 300. Warm up 10 min. Hit all 300 reps at strict standards. Start the clock. Don't stop the clock.
Progress Benchmarks
End of W4
Max unassisted pull-ups, max push-ups, DL form check @ 135
Target: 5+ pull-ups
End of W8
Max pull-ups, 50 push-ups for time, partial 300 (first 3 movements)
Target: 10–12 pull-ups
W11 rehearsal
Full 300, rest as needed, strict standards
Target: sub-35 min
W12 — The Test
300 reps, strict standards, no planned rest
Target: complete it
On Pull-ups
Pull-ups are the bottleneck. Grease the groove daily — submaximal reps spread throughout the day build neurological efficiency faster than any single workout. Never train to failure in the first 8 weeks.
On Standards
Dead hang at the bottom. Chest to bar at the top. No kipping. Chest to floor on push-ups. Straight legs on floor wipers. Build these habits now. The test enforces them.
On Rest
Deload weeks are not optional. Adaptation happens during recovery. Week 4 and Week 8 are scheduled deloads. Honor them. Sleep is the most underrated training variable.
On The Test
The 300 was a one-time rite of passage for actors who trained 5–6 days a week for months. Completing it is the goal. Your time matters less than finishing with strict form.
On Nutrition
Eat enough protein (0.7–1g/lb bodyweight). Don't train fasted on conditioning days. Carbs fuel high-intensity work — don't shortchange the sessions that matter most.
On Pacing
In the test, the deadlifts and floor wipers are your recovery movements. Pull-ups are your limiter. Don't blow out on the first 25 pull-ups. Leave gas in the tank.