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Eddie Hall Workout Routine and Diet Plan

Eddie Hall, the multi-talented former world strongest man known for his fitness and extraordinary strength, made a name for himself in multiple fields, including boxing and TV presenting. He was also the first person to deadlift 500 kg.

If you want to get some insights about his fitness and strength, then you’re in the right place. This article will cover Eddie Hall workout routine and diet plan.

Eddie Hall Stats

Age:35 years
Height:6 feet 3 inches (191 cm)
Weight:164 kg (361 lbs)
Chest:52 inches
Waist:40 inches
Biceps:24 inches

Eddie Hall Workout Routine

Eddie Hall follows a five-day workout routine and takes two days off for proper rest and recovery.

Here is Eddie Hall’s workout schedule:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulders
  • Thursday: Biceps and Triceps
  • Friday: Legs
  • Saturday and Sunday: proper rest and recovery

Monday: Chest

Eddie targets all three heads of the chest in his Monday workout routine, performing 7 exercises.

Below is Eddie Hall’s Chest Workout:

Bench press4-5 8-15
Incline bench press4-5 8-15
Dumbbell press4-5 8-15
Dumbbell flyes4-58-15
Cable cross4-5 8-15
Chest press4-5 8-15
Dips4-5 8-15

Tuesday: Back and Core

On Tuesday, Eddie engages in a back and core training session, incorporating a total of 8 exercises, 5 for the back and 3 for the core.

Below is Eddie Hall’s Back workout:

Lat pulldown4-5 8-15
Lat half-moon4-58-15
Machine Rows4-5 8-15
Dumbbell rows4-5 8-15
Weighted crunches4-58-15
Leg raises4-58-15

Wednesday: Shoulders

On Wednesday, Eddie focuses on training all three heads of his shoulders along with his traps. This shoulder and trap workout routine consists of a total of 7 exercises.

Below is Eddie Hall’s shoulders workout:

Front to back military press4-5 8-15
Arnold press4-5 8-15
Front raises4-5 8-15
Lateral raise4-58-15
Shrugs4-5 8-15
Delt flyes4-5 8-15
Rear delt raises4-5 8-15

Thursday: Biceps and Triceps

On Thursday, Eddie targets his biceps and triceps with a workout routine that includes 4 exercises for the biceps and 6 exercises for triceps.

Below is Eddie Hall’s arms workout

Biceps curls4-5 8-15
Barbell curls4-5 8-15
Preacher curls4-5 8-15
Hammer curls4-5 8-15
Triceps pushdown4-5 8-15
Triceps Dips4-5 8-15
Skull crusher4-5 8-15
Triceps extension4-5 8-15
Dumbbell kickbacks4-5 8-15

Friday: Legs

On Friday, Eddie trains his legs by performing 9 exercises.

Below is Eddie Hall’s legs workout:

Squat4-5 8-15
Leg press4-5 8-15
Leg extension4-5 8-15
Stiff-leg deadlift4-5 8-15
Leg curl4-5 8-15
Lunge4-5 8-15
Sitting calf raise4-5 8-15
Standing calf raise4-5 8-15
Donkey calf raise4-5 8-15

Saturday: Rest and Recovery

Sunday: Rest and Recovery

Also Checkout: Brian Shaw Workout Routine

Eddie Hall Personal Records

  • Deadlift : 500 kg (1102 lbs)
  • Squat: 405 kg (893 lbs)
  • Bench Press: 300 kg (661 lbs)

Workout Principle

Eddie Hall includes exercises like carrying heavy weights, flipping tires, and lifting rocks in his strongman workout.

He follows a challenging strength training routine, going to the gym five days a week to work on all the important muscles in his body.

In each session, he typically does more than six exercises, performing 4-5 sets with a rep range of 8–15 reps. He maintains strong discipline in his training regimen.

After winning the World’s Strongest Man title in 2017, he announced his retirement from strongman competitions.

Now, he not only trains for strength but also explores new workout techniques and incorporates different exercises.

However, one thing he never compromises on is rest and recovery. In an interview with Muscle and Fitness, he emphasized the significance of rest and recovery by highlighting the wide range of recovery equipment he has at home. Additionally, he undergoes a hot-cold recovery treatment after each workout.

This dedication to rest and recovery helps him stay injury-free and perform at his best.

Eddie Hall Diet

Eddie Hall consumes 8,000 to 10,000 calories to refuel his large body and recover from intense workouts.

His diet places a strong emphasis on consuming large quantities of macronutrients.

He also pays great attention to staying hydrated by drinking plenty of water and other fluids like green tea and cranberry juice.

To maintain healthy digestion, he incorporates fruits and green salads into his diet.

Here is Eddie Hall’s Diet Plan:

Meal 1

  • Beans
  • Bacon
  • Eggs
  • Toast

Meal 2

  • Fruit
  • Porridge Oats

Meal 3

  • Protein Shake

Meal 4

  • Cheesecake
  • Pasta
  • Steak

Meal 5

  • Fruits
  • Burger Patties
  • Cheesecake

Meal 6

  • Baked Potatoes
  • Salad
  • Steak


In conclusion, Eddie Hall, the former world’s strongest man, follows a rigorous workout routine targeting all major muscle groups.

Rest and recovery play a vital role in his training, ensuring he avoids injuries and maximizes performance.

His diet consists of high-calorie, nutrient-rich foods, and he prioritizes hydration for optimal fueling and recovery.

Eddie Hall’s commitment to training, discipline, and nutrition has led to his impressive strength and accomplishments in the fitness world.

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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