Brian Shaw Workout Routine and Diet Plan [2020]

By | April 17, 2020

Brian Shaw Workout Routine and Diet Plan: Brian Shaw is a professional strongman. He has won the title of the world’s strongest man in 2011, 2013, 2015, and 2016.

You may have seen him doing deadlifts with tires when the rod is half bent.  His physique is impressive, and the way he workout is terrific as well. So today, we will talk about the Brian Shaw workout and Brian Shaw diet plan. So you even get a body just like Brian Shaw.

Brian Shaw Workout Routine and Diet Plan

Brian Shaw Workout Routine and Diet Plan

Brian Shaw Body Stats

Height 6 Ft 8 Inch
Weight 200 Kg
Age 38 Years
Chest 60 Inch
Biceps 23 Inch

If you are a fan of Strong man Eddie hall and want to be built a body like him then read and follow Eddie Hall Workout Routine and Diet Plan.


Brian Shaw Workout Routine

The workout routine of Brian Shaw is a typical strongman workout; it’s all about lifting weights. Brian Shaw workout in the gym for about four days a week and rest for three days a week to let his body recover. The training goes for 2 hours minimum every day when he is working out.

As every strongman wants to look big and robust, they don’t do any cardio exercise in their workout routine.

Brian Shaw Workout Routine

Brian Shaw Workout Routine

Let’s see Brian Shaw Exercise Routine Includes:

Monday Brian Shaw Workout: Legs

Exercise: Legs

Sets: 4 to 5

Reps: 8 to 15

Rest time: A minute or two minutes

  • Weighted Squats
  • Good mornings
  • Isolation hammer leg press
  • Leg extension
  • Leg curls


Tuesday Brian Shaw Workout: Chest, Shoulder, Triceps

Exercise: Chest, Shoulder, and triceps

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute or two minutes

  • Military press (8 sets)
  • Incline Bench press
  • Flat Bench press
  • Close grip flat bench press
  • Tricep extension


Wednesday Brian Shaw Workout: Rest Day

More about Brian Shaw exercise routine is given below.


Thursday Brian Shaw Workout: Back

Brian Shaw Back Workout

Brian Shaw Back Workout

Exercise: Back

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute or two minutes

  • Deadlifts ( 8 sets)
  • Back pushdowns
  • Lat pulldown
  • Cable rows
  • Shrugs

This exercise does Brian Shaw for his back.


Friday Brian Shaw Workout: Rest Day

Also, Read Bodybuilder Sergio Oliva Workout Routine and Diet Plan


Saturday Brian Shaw Workout: Strongman Training

Exercise: Strongman Training

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute or two minutes

  • Log carry
  • Sled drag
  • Stone lift
  • Atlas stone lift


Sunday Brian Shaw Workout: Rest Day

This is all about Brian Shaw workout routine.

If you are a fan of Arnold Schwarzenegger and Know here how he does a workout in the gym click here Arnold Schwarzenegger Workout Routine.


Brian Shaw Diet Plan

The way you can be a good Strongman is by eating like one. Brian Shaw eats like a strongman and becomes one. There are lots of meals that he likes to eat on his typical day. He still considers eating healthy stuff, not a lot of junk food.

He also drinks a lot of supplements and water throughout the whole day. So it will be like from protein powder to pre-workout, fat burners, and all kinds of things.

Brian Shaw likes to eat every 2 hours, and he consumes up to 12,000 calories every day. There is always protein and carbs involved in every meal so he can get all the nutrients that his body needs.

Even though Brian Shaw is a Strongman, he still thinks that eating is the hardest thing to do for a strongman as it’s a never-ending journey.

Brian Shaw Diet Plan

Brian Shaw Diet Plan

Brian Shaw Diet Includes:

Brian Shaw Breakfast Meal

For breakfast, Brian Shaw usually will have a bowl of his favorite cereals with that he has 12 scrambled eggs and some peanut butter.


Post-breakfast Meal

This meal is the before training meal, in this meal, he only consumes his supplements required. So it will be like Protein powder with pre-workout.


Brian Shaw Workout Meal

During the end of the session, he will always carry some snacks to eat. It can be any nuts, or it will be any berries.


Post-workout Meal

In his post-workout meal, he will make another protein shake smoothie, but this time it’s going to be with fat milk.


Brian Shaw Pre-dinner Meal

He will go back to his place and cook himself some ground beef and beans with some fries, veggies, and eggs.


Dinner Meal

The dinner is always heavy so that it will be like either half kg of Turkey or half kg of chicken with some veggies and rice.


Brian Shaw Post-dinner Meal

It’s a sweet time, he will have a slice of cheesecake after dinner, and then it’s time for bed.

Brian Shaw Meal Pattern

Brian Shaw Meal Pattern

This is all about Brian Shaw diet plan.

Also, Read Phil Heath Workout Routine and Diet Plan

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