Mariusz Pudzianowski’s Workout Routine

Mariusz Pudzianowski is a well-known Polish Strongman champion and MMA fighter. He has 5 World’s Strongest Man titles under his belt and he has also won 12 out of 19 duels in his MMA career.

Mariusz Pudzianowski is known for his monstrous size and beast-like strength. The weights that he lifts on the Big 3 can give you a clear idea about his strength levels. He squats 380 Kg, deadlifts 415 Kg, and bench presses 290 Kg. Owing to all these he has earned nickname the Dominator.

In this post, we will be discussing Mariusz Pudzianowski’s workout routine that works on taking his strength levels to rival that of the Gods. Let’s get through it.

Mariusz Pudzianowski Workout Overview

Mariusz Pudzianowski Workout

Before we plunge into letting you know about Mariusz Pudzianowski’s workout plan, we must tell you that following his workout routine won’t make you look or lift like him. This is because he has been gifted with elite-level genetics. His strength and muscle maturity are simply unmatchable.

However, it doesn’t mean that we are putting his hard work and sincerity on the back foot. He has always been passionate about his workouts and gives his 100% to each of his training sessions.

The good news is that the workout routine that we will be mentioning here will surely facilitate strength and muscle gains for you. The only condition is that you must be willing to train hard by pushing your limits.

Mariusz Pudzianowski’s workout routine prioritizes training with super heavyweights that allows him to pack on dense muscle mass. It also works on getting him a physique that is big, strong, and powerful like a mack truck.

Mariusz Pudzianowski Workout Schedule

Mariusz Pudzianowski’s training routine has no rest days in the off-season. This can give you an idea about his dedication to his sport.

When it comes to the competitive season, Mariusz Pudzianowski trains 5-6 times a week. Each of his training sessions extends for about 3-6 hours.

Mariusz Pudzianowski workout routine that he follows in the competitive season looks like the following:-

  • Day 1- Morning Gym Session- 9 AM, Afternoon Event Training- 7 PM with Strongman Equipment
  • Day 2- Morning Gym Session- 9 AM, Afternoon Session- 7 PM
  • Day 3- Morning Gym Session- 9 AM, Afternoon- 7 PM

Mariusz Pudzianowski Workout Routine

Well, here we arrive at the section you would have been the most excited to know about. The exercise routine of Mariusz Pudzianowski comprises various exercises targeted towards strength and muscle gains. However, his training routine is not only confined to lifting heavy barbells and dumbbells. It also incorporates the use of certain strongman equipment.

The following table will give you a detailed insight into Mariusz Pudzianowski’s workout routine that he followed to train for his strongman events. Let’s get through it.

Mariusz Pudzianowski Workout Routine

Mariusz Pudzianowski Workout Plan


Sets x Reps

Day 1- Morning Gym Session- 9 AM

Back Squat

Warm-Up- 8 Sets pyramiding up to 160 Kg from 60 Kg

Squat Working Sets

Pyramiding from 160-280 Kg, 6 reps down to 2

(Olympic-style squats, done with belt and knee wraps)

Leg Curls

6 x 20

Leg Extensions

6 x 20


6 x 15


6 x 10

Pulldowns (behind the neck)

4 x 15

Barbell Rows

4 x 15

Abs (Hanging Leg Raises, Bends and more)

6 x 30

Afternoon Event Training- 7 PM with Strongman Equipment

Sandbag Carry

3 x 170 meters (carrying 130 Kg)

Conan’s Wheel

290 Kg (3 times which equals 2.5 revolutions)

Tire Flips

3 x 10 Flips

Day 2- Morning Gym Session- 9 AM

Mariusz Front Squats

Work Up to 250 Kg


6 x 15

Standing Military Press

Warm-Up- 7 Sets x (60-100 Kg)

Standing Military Press (Working Sets)

Pyramiding up from 110, 120, 130, 140 Kg for 6 sets of (5-4) reps


Warm-Up Sets- 6 with 200 Kg

Working Sets- work up to 300 Kg

Good Mornings

8 sets x 100 Kg

Afternoon Session- 7 PM

Bushman’s Walk

3 sets x (300 Kg 15 meters)

Presses with the machine (the same one that is used in competitions)

3 x 10 (120 Kg)

Parallel Crucifix

Holding 40 Kg weights (30 Seconds)

Day 3- Morning Gym Session- 9 AM

Bench Press

Warm-Up- work up to 180 Kg in 8 Sets

Work Sets- work up from 150 Kg to 220 Kg, which will require 8 reps, down to 2

Barbell Extensions

Work up to 80 Kg

Standing French Press

3 x 10

Afternoon- 7 PM

Sandbag Carry

3 x 170 meters (carrying 130 Kg)

Conan’s Wheel

290 Kg (3 times which equals 2.5 revolutions)

Tire Flips

3 x 10 Flips

Power Stairs

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  • Mariusz Pudzianowski has always been meticulous about his lifting form and technique. This allows him to stay away from injuries.
  • He never attempts to lift weights that are far beyond his lifting capacity. He always stresses executing the exercises with proper form. He also advises others to not lift excessively heavier weights that can mess up the lifting technique and form.
  • He keeps on changing his workout routine from time to time to eliminate the monotony from his training sessions.
  • Mariusz Pudzianowski’s workout routine also incorporates cardio in the form of running, skipping, and swimming. This keeps his cardiovascular fitness at its optimum level. It also allows him to stay injury-free. Swimming happens to be Pudzianowski’s most favorite form of cardio which helps in keeping his joints healthy.

Final Words

If you want to get stronger and pack on dense muscle mass on your frame, Mariusz Pudzianowski’s workout plan can serve you pretty well.

Don’t miss:

RTS General Intermediate Program
Bulgarian Method Program
Benching the Monolith Program
Bill Starr Strength Factor Routine
StrongLifts 5×5

But don’t make the mistake of copying it blindly. Make certain modifications to it based on your current training experience. We can assure you that his workout program will surely bring out your strongest self. Go and give it a try.