Brian Shaw’s Workout Routine and Diet Plan: Brian Shaw is a strongman who competes professionally. In 2011, 2013, 2015, and 2016, he was crowned the world’s strongest man.

When the rod is half bent, you might have seen him doing deadlifts with tires. His physique is impressive, and he works out in a very effective manner. So today we’re going to talk about Brian Shaw’s workout and diet plan. So you get a body that looks exactly like Brian Shaw’s.

Body Measurements: Height and Weight

Height6 Ft 8 Inch
Weight200 Kg
Age38 Years
Chest60 Inch
Biceps23 Inch

Brian Shaw: Diet Plan

Eating like a strongman is one of the best ways to become one. Brian Shaw eats like a strongman and gains the strength of one. On a typical day, he eats a variety of different meals. He still prefers to eat healthy foods rather than a lot of junk food.

Throughout the day, he drinks a lot of supplements and water. So it’ll be everything from protein powder to pre-workout, fat burners, and everything else.

Brian Shaw eats every two hours and has a daily caloric intake of up to 12,000 calories. Every meal includes protein and carbohydrates to ensure that he gets all of the nutrients he requires.

Despite the fact that Brian Shaw is a strongman, he believes that eating is the most difficult thing for a strongman to do because it is a never-ending journey.

Brian Shaw’s diet consists of the following items:


Brian Shaw usually has a bowl of his favorite cereals for breakfast, along with 12 scrambled eggs and peanut butter.


This is his pre-training meal, and he only consumes his supplements at this time. As a result, it will be similar to protein powder combined with pre-workout.

Workout Meal

He will always bring snacks to eat at the end of the session. It can be any type of nut, or any type of berry.

Post-workout Meal

He’ll make another protein shake smoothie as part of his post-workout meal, but this time with fat milk.

Pre-dinner Meal

He’ll return to his apartment and prepare ground beef and beans with fries, vegetables, and eggs.


The dinner is always substantial, consisting of half a kilogram of turkey or half a kilogram of chicken, as well as vegetables and rice.

Post-dinner Meal

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

Brian Shaw: Workout Plan

Brian Shaw’s workout routine is typical of a strongman; it’s all about lifting weights. Brian Shaw works out four days a week in the gym and rests three days a week to allow his body to recover. When he works out, he trains for at least two hours every day.


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


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


Brian Shaw Workout: Rest Day

More about Brian Shaw exercise routine is given below.


Brian Shaw Workout: Back

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

Friday Brian Shaw Workout: Rest Day


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


Brian Shaw Workout: Rest Day

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