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Brian Shaw Workout Routine

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Brian Shaw's Workout Routine & Diet

What does Brian Shaw’s workout routine look like?

Brian Shaw grew up in Colorado where he won a scholarship to play basketball at Black Hills State University. Shaw joined his first strongman competition in Denver. In 2006, he was already a professional strongman. 

He went on to win the World’s Strongest Man competition in 2011, 2013, 2015, and 2016. Shaw also won the Arnold Strongman Classic in 2011 and 2015. 

Within this article, we’ll discuss Brian Shaw’s workout routine, diet, and supplements: 


Current Stats

  • Height: 203 cm – 6’8″
  • Weight: 190 – 200 kg – 419 – 440 pounds
  • Age: 38 years old 
  • Birthday: 26th of February, 1982 
  • Accolades: World’s Strongest Man, Winner, 2011 


Workout Principles

Brian Shaw has always had a passion for working out since he played basketball during his school years. When he attended his basketball scholarship he became more and more interested in hitting the gym. He began spending a lot of his free time at the gym. 

As a former World’s Strongest Man, Shaw has a different routine to most athletes.

Fortunately for us, he shares a lot of his content on his YouTube channel, where you learn about his daily diet, workout routines, his home gym build, and a ton of other great stuff.


Brian Shaw Workout Routine 

Brian Shaw’s workout routine features a lot of weightlifting. Shaw hits the gym for about four days a week and he rests for three days a week. His training session normally lasts for 2 hours each day. 

Here is Brian Shaw’s workout routine: 


Monday: Legs

On Monday, Brian Shaw hits a legs routine by doing a total of 5 different exercises.

Here is Brian Shaw’s legs routine: 

1. Weighted Squats (4-5 sets, 8-15 reps) 

2. Good mornings (4-5 sets, 8-15 reps) 

3. Isolation hammer leg press (4-5 sets, 8-15 reps) 

4. Leg extension (4-5 sets, 8-15 reps) 

5. Leg curls (4-5 sets, 8-15 reps) 


Tuesday: Chest, Shoulder, Triceps

On Tuesday, Shaw hits a chest, shoulder, and triceps routine by doing a total of 5 exercises.

Here is Brian Shaw’s chest, shoulder, and triceps routine: 

Rest time: a minute or two minutes

1. Military press (8 sets, 8-15 reps) 

2. Incline Bench press (4-5 sets, 8-15 reps) 

3. Flat Bench press (4-5 sets, 8-15 reps) 

4. Close grip flat bench press (4-5 sets, 8-15 reps) 

5. Tricep extension (4-5 sets, 8-15 reps) 


Wednesday, Friday and Sunday: Rest 

On Wednesday, Friday and Sunday, Brian Shaw rests. 


Thursday: Back

On Thursday, Shaw hits a back routine by doing a total of 5 exercises.

Here is Brian Shaw’s back routine: 

1. Deadlifts (8 sets, 8-15 reps) )

2. Back pushdowns (4-5 sets, 8-15 reps) 

3. Lat pulldown (4-5 sets, 8-15 reps) 

4. Cable rows (4-5 sets, 8-15 reps) 

5. Shrugs (4-5 sets, 8-15 reps) 


Saturday: Strongman Training

On Saturday, Brian Shaw hits a strongman routine by doing 4 different exercises with an average of 4-5 sets and 8-15 reps.

Here is Brian Shaw’s strongman routine: 

1. Log carry (4-5 sets, 8-15 reps) 

 2. Sled drag (4-5 sets, 8-15 reps) 

3. Stone lift (4-5 sets, 8-15 reps) 

4. Atlas stone lift (4-5 sets, 8-15 reps) 


Brian Shaw Diet

Brian Shaw needs to eat a lot to keep his muscles and he tries to eat around 12,000 calories each day. Every meal contains carbs and protein and needs foods that digest easily so he can eat more and more. He drinks a lot of water each day. 

Here is Brian Shaw’s diet: 


1. Breakfast

  • Milk with cereals 
  • Protein shake 


2. Snack 

  • Berries/fruit 


3. Lunch 

  • Beef 
  • Beans 


4. Dinner 

  • Turkey 
  • Rice 
  • Vegetables 


5. Snack 

  • Nuts 
  • Berries 



Brian Shaw uses the following supplements to help fuel his gains: 



Brian Shaw has established himself to become one of the most popular strongman athletes worldwide. He began his career in 2005 and since then he has won multiple titles such as the Arnold Classic and World’s Strongest Man championships. 

What do you think about Brian Shaw’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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