World’s Strongest Man Training Split

World's Strongest Man Training Split

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 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)5x5
Incline Bench Press4 sets of 8-10 reps
Military Press5x5
Dips (weighted)5x5
Hammer Curl3 sets of 10-12 reps

Lower Body: Variation 1

ExerciseSets/Reps
Barbell Deadlift5x5
Zercher Squat5x5
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)5x5
Bench Press4 sets of 8-10 reps
Barbell Row5x5
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 Deadlift5x5
Sumo Deadlift5x5
Front Squat3 sets of 5-6 reps
Split Squat3 sets of 5-6 reps
Stiff-legged Deadlift4 sets of 8-10 reps

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