Mariusz Pudzianowski’s Diet and Workout Schedule

OK, now the following is going to look outright insane.  And it is.  But, then, so is Mariusz, the multiple time Worlds Strongest Man (WSM) Winner.

I remember the first time I saw Mariusz competing in the WSM, I couldn’t believe my eyes.  The guy looked, and performed, unlike any of the other competitors.  He was leaner (much leaner), faster, and unstoppable.


How did he get that way?  A ridiculous training program and an even more insane diet. Mariusz trains twice a day, 6 days a week.  He’s got 3 workouts that he alternates.  In the morning he does gym training, and in the evening he does event training.

Let’s take a look:

Rogue Fitness

Day One – Morning Workout – 9am

Back Squats: 8 x 6-2 (sets x reps)
Leg Curls: 6 x 20
Leg Extension: 6 x 20
Pull ups: 6 x 15
Chin ups: 6 x 10
Behind the neck Pull down: 4 x 15
Rows: 4 x 15
Abs:  6 x 30  (on exercises like hanging leg raises, side bends, etc)

That is not a joke!  He does all of that in one session only lasting 90 minutes!  He works FAST.  No wonder he’s so ripped.

Day One – Evening – 6pm

Sandbag Carry: 3 x 170 meters

Conan’s Wheel: 3 x 2.5 revolutions

Tire Flip: 3 x 10 flips

Day Two – Morning – 9am

Front Squats:  Up to a single at 250 kilos

Calf Work: 6 x 15

Overhead Press: Work sets – 6 x 5-4

Deadlifts: Up to a set with 300 kilos (for a few reps, 2 or 3)

Good Mornings:  8 x multiple reps

Day Two – Evening – 6pm

Bushman’s Walk:  3 x 15 meters @ 300 kilos

Presses with Machine Used in Competition: 3 x 10 @ 120kg

Crucifix Hold: 40 kilos for 30 seconds

Day Three – Morning – 9am

Bench Press: Multiple sets of 8 to 2 reps

Barbell Triceps Extensions: work up to 80 kilos

Standing French Press

Day Three – Evening – 6pm

Same as Day One plus Power Stairs and Parallel Stairs

Doesn’t seem like enough?  Well, apparently Mariusz didn’t either.  So, he also does Karate twice a week, swimming, and medium distance running!  He also jump ropes daily.


What about diet?  Here’s a quote from Muscle and Fitness magazine:

“My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy…I need it for energy. Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes.

An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate.

Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes. [After I work out] I have a protein shake and more chocolate.”

Yes, he said “candy”.  But, if you trained like he did, you could eat all the candy you wanted also!

Personally, I think the “secret” is the sauerkraut.



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