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Brian Shaw’s Strongman Workout Routine, Supplements and Diet Plan

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 14, 2021

No wonder Brian Shaw’s workout routine and eating regimen are extreme and rigorous when you know that he’s won the titles of America’s Strongest Man, four-time World’s Strongest Man, and Arnold Classic competition.

The advice Shaw gives to inspire young people who look up to him and want to follow in his career footsteps is to work hard, eat big, and keep consistent.

Let’s see how he trains and what he eats to become super strong and achieve all those notable results.

Body Stats

shirtless brian shaw flexing his body muscles
  • Height: 6ft8in (203cm)
  • Weight: 419-440lbs (190-200kg)
  • Neck: 20.9in (53cm)
  • Biceps: 23in (58.4cm)
  • Chest: 60in (152.4cm)
  • Thigh: 32.7in (83cm)
  • Calf: 21.7in (55 cm)


brian shaw working out with a deadlift
  • Strongman Deadlift (with straps): 1022.9lbs (464kg) – Arnold Strongman Classic 2016
  • Hummer Tire Strongman Deadlift (with straps): 1,128lbs (511kg) – Arnold Strongman Classic 2014
  • Hummer Tire Strongman Deadlift (with straps): 1,122lbs (509kg) – Arnold Strongman Classic 2013
  • World’s Strongest Man: 2008-2015

Personal Records

brian doing one of the heaviest deadlifts
  • Bench press: 640lbs (290kg)
  • Deadlift: 1001lbs (454kg) with straps, 925lbs (420kg) without straps
  • Strongman Deadlift (with straps): 985lbs (448kg)
  • Hummer Tire Strongman Deadlift (with straps): 1,140lbs (517kg)
  • Log Lift: 441lbs (200kg)
  • Squat: 900lbs (410kg)

What Is Brian Shaw's Workout Philosophy?

barbell sitting on the ground

Shaw got hooked on lifting weights while he was a basketball player attending Black Hills State University on a full basketball scholarship.

Currently, Brian Shaw’s workout routine consists of 2-hour training sessions four days a week, focusing on different body parts or areas each day.

“All the strongman events are dangerous, so you have to know exactly what you’re doing. For example, with the log press, not only do you have to lift it off the floor, you also have to balance the log, which is over two feet in diameter at the ends, on your chest before you press it. It can really put a kink in your neck if you’re not careful.” Brian Shaw, American Professional Strongman

He combines strongman-specific training with a typical workout routine that includes free-weight compound exercises like squats, dumbbell and barbell bench press, deadlifts, barbell rows, dips, and others, targeting particular muscle groups.

He starts each training with a 15-minute stretch and light cardio to warm up and help prevent muscle strain and injury.

Shaw typically rests for three days per week for a full recovery.


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A post shared by Brian Shaw (@shawstrength)

Brian Shaw’s Workout Routine Sample

person doing weight lifting in the streets

Monday - Legs

man in a leg curl position
  • Good mornings: 3-5 sets of 8-15 reps
  • Safety bar squat: 5-8 sets of 2-5 reps
  • Isolation hammer leg press: 3-5 sets of 8-15 reps
  • Leg curls: 4-5 sets of 8-15 reps
  • Leg extension: 4-5 sets of 8-15 reps

Tuesday - Chest, Shoulders, and Triceps

Note: Have a 60/120-second rest between each exercise

  • Standing military press: 5-8 sets of 8-15 reps
  • Incline dumbbell press: 3-5 sets of 8-15 reps
  • Close-grip flat bench press: 4-5 sets of 8-15 reps
  • Cable triceps extension: 3-5 sets of 8-15 reps

Wednesday - Rest

Thursday - Back

man doing lat pulldowns
  • Deadlift: 5-8 sets of 8-15 reps
  • Lat pulldown: 3-5 sets of 8-15 reps
  • Seated cable row: 3-5 sets of 8-15 reps
  • Frame shrugs: 3-5 sets of 8-20 reps
  • Back pushdowns: 4-5 sets of 8-15 reps

Friday - Rest

Saturday - Strongman Training Program

This event training session may vary depending on the particular events he’s preparing for.

  • Log press: 6 sets of 8-15 reps
  • Atlas stones lift: 4-5 sets of 8-15 reps
  • Farmer’s walk: 5 sets of 80-feet walk
  • Sled drag: 4-5 sets of 8-15 reps

Sunday - Rest

His Diet And Nutrition

vegetables on the kitchen table top

Brian Shaw’s diet is specially crafted by his nutritionist and includes around 10,000-12,000 calories consumed throughout several daily meals every two hours.

His plates are loaded with easily digestible protein and carbs from various sources -- not entirely surprising for the world’s strongest man.

Shaw cooks most of his meals and eats lots of eggs and organic, grass-fed, ground beef. He also drinks plenty of water.

What Does Brian Shaw Eat?

Brian Shaw eats:

  • Organic grass-fed beef
  • Organic turkey
  • Organic chicken breast
  • Organic eggs
  • Coconut milk
  • Peanut butter
  • Simple carbs (pasta, cereal) 
  • Jasmine rice
  • Potato
  • Organic veggies
  • Organic fruit
  • Asparagus 
  • Broccoli 
  • Blueberries 
  • Granola bars
  • Cheesecake

Shaw doesn’t eat:

  • Non-organic, GMO food
  • Junk food
  • Artificial additives
  • Preservatives
  • Chemical ingredients

Brian Shaw’s Sample Diet Plan

raw beef and green beans in a bowl
Meal 1:

  • 8 whole eggs (scrambled)
  • Cinnamon Toast Crunch cereals with milk
  • Peanut butter
  • Multivitamin

Meal 2:

  • 3-4 scoops of whey protein shake
  • Peanut butter
  • 2 granola bars

Meal 3:

  • Bison or turkey burgers (12oz)
  • 2 cups of cooked white Jasmine rice, pasta, or mashed potatoes with 1 tbsp of duck fat
  • Red sauce

Meal 4:

  • 3-4 scoops of whey protein with 2 cups of unsweetened almond milk
  • Blueberries
  • Peanut butter
Meal 5 (pre-workout):

  • Salmon or lean beef burgers (12oz)
  • 1 cup of cooked white Jasmine rice or 1 bag of sweet potato fries
  • 1 cup of green beans
  • Red sauce

Meal 6 (post-workout):

  • Beefsteak (14oz)
  • Baked potato or rice noodles (4oz)
  • Asparagus or mixed green salad with balsamic dressing
  • Red sauce
  • 1 apple or another piece of fruit

Meal 7:

  • Whey protein shake (around 3oz)
  • Cheesecake (2-4 pieces)
  • Multivitamin

And here’s an example video showing what this pro strongman ate in a single day while preparing for the world’s strongman competition in 2020:


What Supplements Does Brian Take?

man approving his protein shake

One of the world’s strongest man in history [1] uses these supplements:


How Often Does Brian Shaw Workout?

Brian Shaw works out four days a week on average.

How Many Hours a Day Does Brian Shaw Workout?

Brian Shaw works out two hours a day.

Does Brian Shaw Use Creatine?

Yes, Brian Shaw uses creatine within his post-workout supplement.

When Did Brian Shaw Start Lifting?

Brian Shaw started lifting weights when he played basketball at Black Hills State University, but he started his strongman career in October 2005 when he won his first strongman competition - the Denver Strongest Man - without prior formal training. [2]

What Protein Does Brian Shaw Use?

Brian Shaw Uses whey isolate protein.

Could You Train and Eat Like Brian Shaw?

Now when you have detailed information on what the world’s strongest man typically eats and what his weekly workout routine looks like, do you think you could follow it?

Eating over 10,000 calories in a single day isn’t much fun, although it may seem so at first.

Even Shaw himself says that eating is the hardest part of being a professional strongman competitor.

Not to mention the workout routines for strongman athletes like him, which include deadlifting around 1,000lbs.

So, would you dare to try it out?

Don’t forget to share your impressions with us.



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