Mariusz Pudzianowski Strongman Training Workout

Mariusz Pudzianowski Strongman Training Workout

Updated October 20, 2020
Mariusz Pudzianowski Strongman Training Workout

Mariusz Pudzianowski is a 300+ pound Polish Strongman champion and MMA fighter. He’s won 5 World’s Strongest Man titles and was victorious in 12 of the 19 duels during his fighting career.

So, if you see Mariusz in a dark alley at night, you should probably run in the opposite direction.

‘The Dominator’ has recorded some monster lifts including:

  • 290kg bench press
  • 380kg squat
  • 415kg deadlift

Naturally, many people want to know how Mariusz trains; from gym-goers looking to get jacked and powerlifters looking to develop hulk-like strength.

In this article we’ll document Mariusz Pudzianowski’s gym routine, so you can copy it and develop strength and muscle size like never before.

Note: Don’t expect this workout to turn you into Mariusz Pudzianowski.

  1. He has world-class genetics (for strength)
  2. He’s likely to have taken steroids

Genetics and drug-use can certainly turn you into a machine if you train hard enough. Not everyone will have good genetics or want to take PED’s. However, the following workout will almost certainly shock your body, enabling noticeable strength and muscle gains (for a natural lifter).

Mariusz amazingly took no rest days during the off-season, showcasing the man’s amazing work ethic. During competitive season he would typically train 5 times per week for a whopping 3-6 hours.

The following is an insight into how the Pole trained for his strongman events (before moving onto MMA).

Mariusz would have changed up his strongman routine regularly, however this was one he adopted, according to 2x strongman champion Steve Kirit, who trained with Pudzianowski.

Day 1 – Morning Gym Session – 9 am

  • Back squat – Warm-up: 8 sets, pyramiding up to 160kg from 60kg.
  • Squat working sets – Pyramiding from 160 to 280kg, 6  reps down to 2. Olympic-style squats, done with belt and knee wraps.
  • Mariusz Pudzianowski leg curl (for hamstrings) – 20 reps x 6 sets
  • Leg extension (for quads) – 20 reps x 6 sets
  • Pull ups – 15 reps x 6 sets
  • Chin ups – 10 reps x 6 sets
  • Pulldowns (behind neck) – 15 reps x 4 sets.
  • Barbell rows – 15 reps x 4 sets.
  • Abs – 30 reps x 6 sets. This includes hanging leg raises, bends, and more.

Afternoon Event Training – 7 pm with Strongman Equipment

  • Sandbag carry  – 3 x 170 meters (carrying 130kg).
  • Conan’s wheel – 290kg – 3 times 2.5 revolutions.
  • Tire flip – 10 flips x 3 sets

Day 2 Morning Gym Session – 9 am

  • Mariusz front squats – work up to 250kg.
  • Calves – 15 reps x 6 sets
  • Military press (standing) – Warm-up: 60-100kg x 7 sets. Work sets: pyramiding up from 110, 120, 130, 140kg for 5-4 reps x 6 sets.
  • Deadlifts – Warm-up sets – 6 with 200kg. Work sets – work up to 300kg.
  • Good mornings – 100kg x 8 sets

Afternoon Session – 7 pm

  • Bushman’s walk – 300 kg 15 meters x 3 sets
  • Presses with machine (same one used in comp)– 10 reps x 3 reps (120kg).
  • Parallel crucifix – Holding 40kg weights (30 seconds).

Day 3 Morning Gym Session – 9 am

  • Bench press – Warm-up: work up to 180kg in 8 sets. Work sets – work up from 150kg to 220kg, which will require 8 reps, down to 2.
  • Barbell extensions – work up to 80kg.
  • Standing french press.

Afternoon – 7 pm

Same as Day 1, but also with powerstairs and so called parallel stairs.


Mariusz Pudzianowski also did endless amounts of cardio which included: lots of swimming, running and jumping rope. This allowed the Pole to complete a lot of volume during his workouts in a short amount of time, thanks to his exceptional cardiovascular fitness.

Mariusz was known for rarely ever getting injured, which can be attributed to his strict form and never lifting heavier than what he could manage. When coaching others, he would often stress the importance of perfect form and advising guys to lower the weight.

His excellent conditioning from relentless cardio also would’ve played a role in helping him stay injury free, especially with his love for swimming, being great for the joints.

Mariusz Pudzianowski’s Diet

Mariusz had an instinctive approach when it came to his diet, admitting that he would eat whatever he wanted, when he wanted.

He used to eat 10 eggs and 2-3lbs of bacon for breakfast. He’d have candy in-between meals to keep his energy levels high. Mariusz would also binge on chocolate and ice cream post-workout to bump up his calories, so he wouldn’t lose weight.

Weighing over 300lbs and following a rigorous training routine (spending several hours in the gym a day), will turbocharge a person’s metabolism. Thus some dirty foods are sometimes required in order to maintain such a hefty weight.


What do you think of Mariusz Pudzianowski’s training? If you give his workouts a try, let us know how you found them in the comments box below!

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