Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Eddie Hall Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson
Last updated: May 27, 2023

If you want to know what a real strongman looks like, you take a look at Eddie Hall.

Over the years, his body has changed (quite dramatically) as he pushed himself towards winning the world's strongest man. He's gone from boulder boy to chiseled greek god.

But what was the workout routine that helped Eddie Hall claim the World's Strongest Man title? Read on to find out.

Quick Summary

  • The best of Eddie Hall's workouts are squats, yoke, leg presses, incline bench, boxing, tire flipping, sled pushing, lat pulldowns, deadlifts, and log presses.
  • During recovery days, Eddie engages in stretching, swimming, and hot-cold treatments.
  • Eddie boosts his results from workouts by sticking to around 10,000 calories intake per day.
  • Hall's training sessions last between 3-4 hours each day.

Workout Basics

portrait image of a shirtless eddie hall in gym

Eddie Hall's workout has changed over the years, so we're going to look at precisely what he was doing the year he became the World's Strongest Man.

Eddie Hall's always very open about how completely obsessive and insane it was when speaking about this routine.

There is no day off, no free time, no play, no rest.

We should note that going this hard requires a lot of care and recovery.

During this insane workout routine, Eddie Hall's physical therapist had daily sessions with him.

He says that while training for the World's Strongest Man, he combined his training, unlike other strongmen who had separate gym and event training days.

He felt pushing that much harder and working out when you're already burnt out better simulated the competition scenario.

Other workout routines:

Eddie Hall's Workout Routine

Monday - Legs

trainer teaching a man how to do squats
  • Squats
  • Leg Press
  • Yoke

Right from the start, you will notice that Eddie Hall's workout keeps it relatively simple.

He has said that he stopped working on assistance muscles like biceps, calves, and abs to focus on the big, critical muscles like quads and glutes during the year he won the strongest man.

He would usually aim to hit about four to five sets with fifteen, twelve, ten, and 8 repetitions at about 80-90% of his max weight for leg day. If he felt good at weight, he would do more, but he would increase weight for the next session. He would do three or four sets of each with a sizable amount of rest in between each.

Tuesday - Chest

bearded man working out on a bench
  • Flat Bench
  • Incline Bench
  • Triceps

What can you bench press, bro? Eddie Hall's chest day is all about building up the bench press, which he considered a vital component of every strongman competition.

Like his leg sets, it's straightforward but all about pushing your sets to their absolute max.

The sets would be nice and easy, working up to a mega heavyweight to bench press with the flat and incline bench.

After this, Eddie finishes with four to five sets with fifteen, twelve, ten, and 8 repetitions, working on the triceps. It's essential to allow enough time for rest and recovery between the sets to push them as hard as possible,

Wednesday - Full Recovery Day

man using a punching bag
  • Tire Flipping
  • Sled Pushing
  • Boxing

When you hear about a full-recovery day, we're worried you read that as a rest day.

No no. No rest here. Eddie Hall's idea of a full-recovery day is a little different.

He starts with a small meal and about an hour of cardio-focused events like tire flipping popular at strongman competitions.

The rest of the day is dedicated to eating and regular exercise with his trainer, sessions with his physical therapist, and stretching in the pool, followed by hot-cold treatments in the sauna and ice bath. Not much of a day off, is it?

Thursday - Back

man about to lift a barbell inside a gym
  • Deadlifts
  • Lat Pulldowns
  • Rowing Exercise

Eddie likes to say he keeps it simple with his routine, but you need to realize that there's a lot of sweat in these sets.

For back day it starts with four to five sets with fifteen, twelve, ten, and 8 repetitions of deadlifts, working up to a bigger and bigger weight until you max out.

After that, he did a couple of assistance exercises such as lat pulldowns or a rowing exercise.

Given that Hall set the world record as the first-ever to deadlift 500kg, that's a lot of weight.

These sets can easily take three to four hours. It was a record only ever beaten by Hafthor Bjornsson (most likely out of spite) as part of their blossoming rivalry. It remains true that Eddie was the first, though, and this routine got him there.

Friday - Shoulders

man working out using dumbbells
  • Dumbell Presses
  • Log Press
  • Side Delts

On Friday, we focus on the shoulders, and it begins with dumbbell presses as a warmup.

Eddie does four to five sets with fifteen, twelve, ten, and 8 repetitions with a 132-pound weight to get the blood pumping.

After this, he would push his log press training and finish with some side delts.

Eddie only heard that the strongman competition would include the Viking press instead of the log press a couple of months before the competition.

Still, he changes his workout routines to accommodate. Luckily it uses much of the same technique.

Related Article: Eddie Hall's Shoulder Workout

Saturday - Full Recovery Day

man moving a huge tire
  • Tire Flipping
  • Sled Pushing
  • Boxing

Much like Wednesday, this recovery day is focused on sets of cardio and regular sets of exercise.

He combines this with some serious sets with his trainer and a couple of intense physical therapy sets. Saturday? More like Sets-today.

Somehow, amongst all of this, the man still finds time off of training to organize all his press, personal appearances, and media interviews.

If you're looking for weight loss, this routine will do it. The Beast never rests

Sunday - Light Recovery Day

pool with a man diving into it
  • Swimming
  • Stretching
  • Hot-Cold Treatments

If you're looking for a day off from the sets, reps, and strongman training, this is the closest you'll get.

Sunday involves much more gentle exercises allowing the body time to recover for the brutal week of strength training ahead.

Sunday is a great day for swimming exercises and stretching in the pool before hitting the sauna and ice bath for hot-cold treatments for those aching muscles.

The Beast knows that training exercises only work as well as his body allows, and so the strongman puts in some work at recovery.

How Many Calories Does Eddie Hall Consume A Day?

Eddie Hall aims to consume around 10,000 calories a day.

He mainly focuses on nutrient-rich foods such as fruit, veggies, animal protein, and eggs.

If you want to get an insight into how much the man can and does eat, you can look at his YouTube channel, or the Eddie Hall Eats America tv program.

Eddie does know how to do a cheat meal, too, and he is known to have ordered just plates of fat from around the gammon, which while disgusting in texture and taste, is excellent at quick, dense calories.


close up image of a person holding sachets of pills

Yes, Eddie Hall uses a specially tailored range of supplements to achieve his gym goals.

Various newspapers and fitness magazines reported that after winning Europe's Strongest Man, he had his supplement range that supercharged all his separate supplements into a single shake.

Most bodybuilders use supplements to help with fat loss while still packing in the nutrients.

That is even more true when you're aiming to become the biggest and best you can be. Less time focused on what you're eating means more time focused on setting a new PB.


How Much Does Eddie Hall Workout?

When training for the World's Strongest Man, Eddie Hall would workout every day. Some days were more intense and focused than others, but there is no proper "day off" from the Eddie Hall workout.

How Long Does Eddie Hall's Strength Training?

Eddie Hall's workout strength training would last around 3-4 hours a day. That is with long rests in between sets of reps. This figure isn't taking into account the regular exercise, stretching, and physical therapy he would do alongside this, though.

Why Is Eddie Hall so Rich?

Eddie Hall could be considered rich due to his very successful YouTube channel and many sponsorships and promotional deals. The money he earned winning strongman competitions is likely offset by the cost of his training and diet.

Will You Try Eddie Hall's Workout?

It isn't easy becoming the world's strongest man. The raw obsession and dedication it takes is more than most could ever hope to possess.

When he won in 2017, Eddie told the world that his dream had come true, but that dream had cost him everything.

We wouldn't see him again, and he would pay back the debt of time he owed to his family.

This workout routine is extreme, but you can learn from the principles and streamline simplicity.

Eddie just pushed his body to its limits every day, and every day he got a little stronger.

He also paid a lot of attention and care to his body and its recovery with an insanely expensive and extensive physical therapy routine. While that might not be possible for most of us, you can again learn from it and factor in proper rest to help your body recover.

Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *