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Mariusz Pudzianowski’s Workout

Mariusz Pudzianowski Workout


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.


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

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


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

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


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

Category: MMA, Strongman, Workout 7 comments »

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7 Responses to “Mariusz Pudzianowski’s Workout”

  1. Landon

    Yan, on Wednesdays Mariusz does bench press which works the chest. It is important to remember that this was Mariusz’s workout while preparing for strongman so it is not surprising that most of the movements are compound movements because he is not focusing on what he looks like but how he performs in the strongest man competition.

  2. Yan

    Find it hard to believe his training article is accurate there is no chest work in there what so ever. Did his chest just grow by itself?

  3. Nikko Ferrara

    I am confused about the difference between olympic squats and box squats. Anyone know the difference?

  4. Caleb Sarchet

    Would you be able to E-mail me a full week of a strong man workout. Also when it says “work up to” something how many set and reps should you be around. Thanks Caleb

  5. Landon

    work up means that Mariusz works up by some amount to that weight. Your working sets would vary based on your own current strength.

  6. Aaron McReynolds

    I am confused about what it means for some of these exercises such as front squat “work up to 200″ what is the sets?

  7. chad lenart

    can you give me a good strong man work out for a week and what to eat and what you take for protein please. thank you… chad p.s i watch the worlds strongest man comp all the time…..

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