Brian Shaw (4 times World’s Strongest Man) is a highly respected strongman who is widely admired for his incredible strength and achievements.
He is a prominent figure in the strongman industry and is known for his consistency and dominance in competitions.
People admire Brian Shaw because he continues to train diligently even after turning 40.
If you want to know how Brian Shaw trains and what he eats, then you’re at the right place. This article will cover Brian Shaw workout routine and diet and give great insights into his lifestyle.
Brian Shaw Stats
| Age | 41 years |
| Height | 6 feet 8 inches |
| Weight | 200 kg (440 lbs) approx. |
| Chest | 60 inches |
| Waist | 47 inches |
| Biceps | 23 inches |
| Profession | Professional Strongman |
Brian Shaw Workout Routine
Brian Shaw follows a 4-day training routine, and he takes 3 days each week for proper rest and recovery.
Here is Brian Shaw’s workout schedule:
- Monday: Legs
- Tuesday: shoulders, chest, and triceps
- Thursday: Back
- Saturday: Strongman Workout
- Wednesday, Friday, and Sunday: Rest
Monday: Legs
Brian Shaw performs five exercises targeting all major leg muscles in his leg workout.
Below is Brian Shaw’s leg workout routine:
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Squats | 5 | 8-15 |
| Good Mornings | 4-5 | 8-15 |
| Isolation Hammer Leg Press | 4-5 | 8-15 |
| Leg Extension | 4-5 | 8-15 |
| Leg Curls | 4-5 | 8-15 |
Tuesday: Shoulders, Chest and Triceps
Brian Shaw hits the push workout on Tuesdays, containing five exercises where he targets muscles like the chest, shoulders, and triceps.
Below is Brian Shaw’s shoulder, chest, and triceps workout routine:
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 8 | 8-15 |
| Incline Bench Press | 4-5 | 8-15 |
| Flat Bench Press | 4-5 | 8-15 |
| Close Grip Flat Bench Press | 4-5 | 8-15 |
| Tricep Extension | 4-5 | 8-15 |
Wednesday: Rest
Brian Shaw Personal Records
- Squats: 410 kg (904 lbs)
- Bench Press: 240 kg (530 lbs)
- Deadlift: 467.7 kg (1031 lbs)
Thursday: Back
Brian Shaw hits the back workout on Thursday. He starts his back workout with compound lifts, and his back workout consists of a total of five exercises.
Below is Brian Shaw’s back workout routine:
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 8 | 8-15 |
| Back Pushdowns | 4-5 | 8-15 |
| Lat Pulldown | 4-5 | 8-15 |
| Cable Rows | 4-5 | 8-15 |
| Shrugs | 4-5 | 8-15 |
Friday: Rest
Saturday: Strongman Workout
Brian Shaw performs a strongman workout every Saturday. This workout includes four exercises and a rep range of 8–15.
Below is Brian Shaw’s strongman workout routine:
| Exercise | Sets | Reps |
|---|---|---|
| Log Carry | 4-5 | 8-15 |
| Sled Drag | 4-5 | 8-15 |
| Stone Lift | 4-5 | 8-15 |
| Atlas Stone Lift | 4-5 | 8-15 |
Sunday: Rest
Workout Principle
Brain Shaw is an OG strongman, and he has been competing in strongman competitions since 2005.
He is highly regarded in the industry and trains under the guidance of renowned strength coach Joe Kenn.
Even after reaching the age of 40, Brian remains incredibly consistent with his workouts and is considered one of the most dominant strongman athletes.
His training focuses on building strength, utilizing a low rep range with multiple sets and just five exercises.
Brian understands the importance of rest for strength development and injury prevention.
In an interview with Men’s Health, he emphasized the value of stepping outside one’s comfort zone for personal growth.
Brian also enjoys sharing his insights and lifestyle with fans through his YouTube and Instagram accounts
Also Checkout: Kevin Levrone Workout Routine
Brian Shaw Diet
To grow his gigantic body and recover from his intense strength workouts, Brian Shaw eats a diet of around 10,000 to 12,000 calories.
His diet primarily focuses on consuming large quantities of macronutrients. He includes foods like green beans in his diet to take care of his digestion.
Additionally, he emphasizes proper hydration and includes supplements as needed to meet his nutritional requirements.
Here is Brian Shaw’s diet plan (updated):
Meal 1
- Pancakes
- Eggs
- Bison
- Orange juice
Meal 2
- Protein Shake
- Apple
- Cookies
Meal 3
- Pasta
- Bison
Meal 4
- Bison
- Green Beans
- Rice
Meal 5
- Ravioli
- Bison
- Chicken meatballs
- Salad
Meal 6
- Mass Gainer Ice-Cream
- Cheesecake
Conclusion
In conclusion, Brian Shaw is a highly respected and dominant figure in the strongman industry. His consistent training, even after turning 40, has earned him admiration from fans.
With a well-structured workout routine focused on strength development and a diet emphasizing macronutrients and proper hydration, Shaw continues to push his limits.
He believes in stepping outside of his comfort zone for personal growth and shares valuable insights with his followers.
Overall, Brian Shaw’s dedication, strength, and lifestyle make him an inspiration in the world of strongman competitions.
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