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 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


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


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