Mariusz Pudzianowski’s Workout

Introduction

As one of only a handful of Strongmen, Mariusz trains two times a day, the first workout is a traditional workout session the second workout is a strongman style workout session. Below you’ll find a sample workout routine as well as the weights used for his various exercises.

As a warning this is a demanding workout even for Mariusz’s closest friends and workout partners. If your goal is to become a strongman, remember that Rome wasn’t built in a day. And neigther was Mariusz Pudzianowski.

Monday

Morning Training Session

Back Squat:
Warm-up – 8 sets, pyramiding from 60 to 160kg
Work sets – pyramiding from 160 to 280kg, reps going from 6 down to 2
Mariusz performs his squats olympic-style, he uses knee wraps and a belt.

Leg Curl:
6 sets of 20 reps

Leg Extension:
6 sets of 20 reps

Pull Up:
6 sets of 15 reps

Chin Up:
6 sets of 10 reps

Behind-the-neck Pulldowns:
4 sets of 15 reps

Barbell Rows:
4 sets of 15 reps

Abs:
6 sets of 30 reps
exercises used (haging leg raise, bends, various)

Afternoon Training Session

Sandbag Carry (130kg on back):
3 times 170 meters

Conan’s Wheel (290kg):
3 times 2.5 revolutions

Tire Flip:
3 sets of 10 flips

Tuesday

Morning Training Session

Front Squats:
work up to 250

Calf Work:
6 sets of 15 reps

Standing Military Press:
Warm-up sets – 7 sets of 60 to 100kg
Work sets – 6 sets pyramiding up from 110, 120, 130, 140kg for 5-4 reps

Deadlifts:
Warm-up sets – 6 with 200kg
Work sets – work up to 300kg

Good Mornings:
8 sets with 100kg

Afternoon Session

Bushman’s Walk:
300 kg 3 x 15 meters

Presses with Machine Used in Competition:
3 sets of 10 reps with 120kg

Parallel Crucifix:
Hold 40kg weights for 30 seconds

Wednesday

Morning Training Session

Bench Press:
Warm-up sets – work up to 180kg in 8 sets
Work sets – work up from 150kg to 220kg, going from 8 down to 2 reps

Barbell Extensions:
work up to 80kg

Standing French Press

Afternoon Training Session

Same as Monday but add power stairs and parallel stairs