Brian Shaw Workout Routine

If you are someone who gets mesmerized by men who exude monstrous size and superhuman strength, then you would have surely heard the name, Brian Shaw. He is a famous American strongman. Standing tall at a towering 6 feet 8 inches and weighing 430 lbs, Shaw looks like the reincarnation of Goliath.

Shaw has been a four-time World’s Strongest Man champion and has also won many competitions in the Arnold Strongman Classic. Mentioning all the awards and achievements of Shaw in the world of strongman competitions would require a separate post altogether.

To perform like a beast, Shaw ensures to train like one. Without any ado, lets dive straight into Brian Shaw’s workout routine.

Brian Shaw’s Workout Principles

Brian Shaw Workout
Brian Shaw in an Instagram Photo (Brian Shaw / Instagram)
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Brian Shaw’s lifting journey had begun when he was a basketball player. His phenomenal basketball playing skills earned him a full basketball scholarship at the Black Hills State University. During his university days, he was smitten by weight training to such an extent that in 2005 he went on to participate in a strongman competition in Denver, and that too without any formal training. It was a great experience for him but unfortunately, not a rewarding one.

Shaw understood that he needed to perfect his skills through proper training to excel in strongman competitions. In 2006, significant improvements were seen in his lifting performance. He was getting professionally trained and this made him a strong contender for the top positions of strongman competitions.

At present, Brian Shaw is one of the strongest men on the planet. His love for weight training transformed him into a gigantic beast for whom lifting enormous weights is just second nature. The secret of his God-like strength lies in his well-structured workout plan. We will be throwing light on it in the upcoming sections.

Brian Shaw’s Workout Schedule

Brian Shaw's Workout
Brian Shaw in an Instagram Photo (Brian Shaw / Instagram)

By looking at Brian Shaw’s gigantic physique, anyone can assume that he must be hitting the gym 6-7 days a week. But that is not true. Undoubtedly, Shaw trains like a beast, but he trains for only 4 days a week. Each of his workout sessions comprises 2-hours of intense training. On the remaining days, he focuses on rest and recovery.

Given below is Brian Shaw’s weekly workout split.

  • Monday- Legs
  • Tuesday- Chest, Shoulders, and Triceps
  • Wednesday- Rest
  • Thursday- Back
  • Friday- Rest
  • Saturday- Strongman Training
  • Sunday- Rest

Brian Shaw’s Workout Routine

Brian Shaw’s workout routine is not like that of a regular gym freak who lifts six times a week with moderate intensity and volume. To defend his position as one of the strongest men on the planet, Shaw follows a workout program that combines the training protocol of strongman training and powerlifting.

Brian Shaw’s gym has a variety of training equipment. From the old-school squatting rack and bench press station to beer kegs and atlas stones, you can find everything in his gym. Shaw also has some custom-made equipment to suit his training requirements. For instance, he uses swiss bar lat pulldown to train his back. This helps in targeting different areas of his massive back. It is three inches in diameter which allows Shaw to work on his grip strength.

Shaw relies on some old-school movements in his training program as well. He performs exercises like squats, deadlifts, barbell rows, bench presses, dips, etc. using free weights. He claims that performing these movements provides his body with base strength and fitness which further improve his athletic performance. Shaw also incorporates the use of machines to target certain muscle groups.

The following table will delineate everything that you want to know about Brian Shaw’s training routine.

Brian Shaw Workout Routine

Brian Shaw Workout Plan


Sets x Reps

Monday- Legs

Weighted Squats

(5-8) x (2-5)

Good Mornings

(4-5) x (8-15)

Isolation Hammer Leg Press

(4-5) x (8-15)

Leg Extensions

(4-5) x (8-15)

Leg Curls

(4-5) x (8-15)

Tuesday- Chest, Shoulders, and Triceps

Military Press

(5-8) x (3-8)

Incline Bench Press

(4-5) x (8-15)

Flat Bench Press

(4-5) x (8-15)

Close Grip Flat Bench Press

(4-5) x (8-15)

Tricep Extensions

(4-5) x (8-15)

Wednesday- Rest

Thursday- Back


(5-8) x (1-5)

Back Pushdowns

(4-5) x (8-15)

Lat Pulldowns

(4-5) x (8-15)

Cable Rows

(4-5) x (8-15)


(4-5) x (8-15)

Friday- Rest

Saturday- Strongman Training

Keg Toss

Super yolk

Frame Carry

Atlas Stones

Sunday- Rest

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Brian Shaw also has some workout tips for his fans and followers which they can follow while going through their respective training programs:-

Focus on quality over quantity

Brian Shaw trains like a beast. He ensures that he is putting in his 100% in each of his workout sessions. However, he is also cautious of incorporating the right technique while working out. He never compromises on the form of the exercises.

Rest is crucial

To build and maintain a gigantic physique, rest and recuperation also play a crucial role in his workout plan. It repairs his muscles from his intense training sessions. However, on Sundays, Shaw performs some light activities that promote active recovery.

Warm-up and stretching

Shaw starts each training session with a 15-minute warm-up routine. It comprises a light cardio session and some basic stretches. It allows his muscles to get prepared for his intense workout sessions. Post-workout he again stretches his muscles to prevent any kind of injury or muscle tightening.

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Final Words

Brian Shaw has earned a name for himself by winning numerous accolades and honors in the Arnold Strongman Classic and World’s Strongest Man Championships. The credit for his achievements goes to his work ethics. Becoming an athlete like Brian Shaw is not a one-day affair. It takes years and years of hard work and dedication to achieve that level of physical strength.

If you want to follow his workout routine, it is needed that you develop your foundation strength first. Shaw is a professional athlete whose athletic performance and strength are backed by numerous years of lifting experience. You too can get to that point but that will require you to be consistent with your workout program. That way, you will surely attain the strength gains that you are aspiring for.