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Brian Shaw Workout Routine and Diet

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

Age41 years
Height6 feet 8 inches
Weight200 kg (440 lbs) approx.
Chest60 inches
Waist47 inches
Biceps23 inches
ProfessionProfessional 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:

Weighted Squats58-15
Good Mornings4-58-15
Isolation Hammer Leg Press4-58-15
Leg Extension4-58-15
Leg Curls4-58-15

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:

Military Press88-15
Incline Bench Press4-58-15
Flat Bench Press4-58-15
Close Grip Flat Bench Press4-58-15
Tricep Extension4-58-15

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:

Back Pushdowns4-58-15
Lat Pulldown4-58-15
Cable Rows4-58-15

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:

Log Carry4-58-15
Sled Drag4-58-15
Stone Lift4-58-15
Atlas Stone Lift4-58-15

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


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.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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