World’s Strongest Man Training Split

World’s Strongest Man

As I have mentioned before, I am a huge fan of the World’s Strongest Man competition as well as simply lifting as heavy as possible. Power lifting is something that has always intrigued me. If you do not have a desire to get stronger, then I am not sure why you would be lifting weights anyway.

Below, you can find a 4-day World’s Strongest Man training split program that I have used from time to time when I really need to go heavy. As far as power lifting goes, this would be a standard split that is used often. For bodybuilders, this becomes a nice change of pace split routine to emphasize breaking through plateaus.

Upper Body: Variation 1

ExerciseSets/Reps
Pull-up (weighted)5×5
Incline Bench Press4 sets of 8-10 reps
Military Press5×5
Dips (weighted)5×5
Hammer Curl3 sets of 10-12 reps

Lower Body: Variation 1

ExerciseSets/Reps
Barbell Deadlift5×5
Zercher Squat5×5
Seated Good Morning3 sets of 8-10 reps
Bulgarian Split Squat3 sets of 8-10 reps
Dumbbell Farmer’s Walk3 sets of 100 feet

Upper Body: Variation 2

ExerciseSets/Reps
Pull-up (weighted)5×5
Bench Press4 sets of 8-10 reps
Barbell Row5×5
Single-arm Dumbbell Row3 sets of 8-10 reps
Clean3 sets of 8-10 reps
Drag Curl3 sets of 10-12 reps

Lower Body: Variation 2

ExerciseSets/Reps
Trap-bar Deadlift5×5
Sumo Deadlift5×5
Front Squat3 sets of 5-6 reps
Split Squat3 sets of 5-6 reps
Stiff-legged Deadlift4 sets of 8-10 reps

World’s Strongest Man Training Split

Make sure you try this World’s Strongest Man training split program and comment below with your results.

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[…] compete in the World’s Strongest Man competition, you perform very specific exercises, some of which are extremely hard to replicate in […]