Thor Bjornsson’s Workout Routine & Diet Plan

It doesn’t matter whether you are a Game of Thrones fan or not, you must have either seen or heard about Thor Bjornsson. He played the character of The Mountain in Game of Thrones and the reasons behind it are quite obvious.

Hafbór Júlíus Bjöornsson who is popularly known as Thor Bjornsson is a professional strongman and has set numerous records in the world of professional lifting.

Some of his best lifts include a squat of 420 kg, a deadlift of 472 kg, a bench press of 360 kg, and a log lift of 210 kg. Well, those figures speak volumes about the monstrous strength levels of Thor Bjornsson.

Most of his fans and followers want to know about his exercise routine and diet plan that builds and maintains his mountainous physique. If you are one of them, then you have arrived at the right place.

In this post, we will be throwing light on Thor Bjornsson’s workout routine and diet plan. Stay with us as we give you a detailed overview of it. Let’s get started.

Thor Bjornsson's Workout Routine & Diet Plan
Thor Bjornsson in an Instagram photo (Thor Bjornsson / Instagram)

Thor Bjornsson’s Workout Principles

By looking at Thor Bjornsson’s mountainous physique anyone can get an idea that weight training must be an important part of Thor Bjornsson’s workout plan. But it is not just confined to that.

Thor Bjornsson’s workout program also has a fair share of cardiovascular exercises. After retiring from his strongman competitions, he felt the need to work on his endurance levels along with slimming his physique. Incorporating cardiovascular exercises into his workout routine served that purpose well.

Thor Bjornsson’s Workout Routine

Thor Bjornsson swears by the effectiveness of a full-body workout routine. His weight training routine comprises 3 full-body weight training sessions in a week.

Thor Bjornsson’s weekends are reserved for practicing techniques for strongman lifts. He performs 1-2 sets on each lift focusing on improving his lifting technique and overall strength levels.

Apart from his intense weight training sessions, Thor also performs certain cardiovascular exercises. HIIT workouts have helped him a lot in shedding fat and keeping his endurance levels elevated.

Boxing has been a recent addition to Thor Bjornsson’s training routine. He likes to indulge in sparring sessions which not only improves his boxing technique but also gives him a great cardio workout.

Thor Bjornsson’s workout routine for the week looks like the following:-

Thor Bjornsson's Workout Routine



  • Squats- 3 sets of 10 reps (week 1), 5 sets of 5 reps (week 2), 3 sets of 3 reps (week 3)
  • Military press- 4 sets of 8 reps (week 1), 5 sets of 5 reps (week 2), 5 sets of 3 reps (week 3)
  • Power cleans- 5 sets of 5 reps (week 1), 5 sets of 3 reps (week 2), 5 sets of 2 reps (week 3)
  • Chin-ups- 3 sets to failure
  • Bent-over rows- 3 sets of 10 reps

Tuesday: Cardio/Rest


  • Deadlift- 3 sets of 10 reps (week 1), 5 sets of 5 reps (week 2), 3 sets of 3 reps (week 3)
  • Conditioning- 30 minutes (sprints, kettlebell, circuit training)
  • Push press- 3 sets of 10 reps (week 1), 5 sets of 5 reps (week 2), 5 sets of 2 reps (week 3)

Thursday- Cardio/Rest


  • Speed or deficit deadlift- 5 sets of 5 reps (week 1), 3 sets of 3 reps (week 2), 5 sets of 5 reps (week 3)
  • Front squat- 3 sets of 10 reps (week 1), 5 sets of 5 reps (week 2), 3 sets of 3 reps (week 3)
  • Bench press- 3 sets of 10 reps (week 1), 5 sets of 5 reps (week 2), 5 sets of 3 reps (week 3)
  • Upper body assistance exercises- any two exercises done for 3 sets to failure
  • Core exercises- 10 minutes


  • Strongman event practice- 3-4 events with 3 sets of each event


  • Strongman event practice- 3-4 events with 1-2 sets of each event

Each of Thor’s heavy lifting sessions begins with a proper warm-up routine. It comprises exercises like the paused deadlift, the farmer’s walk, and the dumbbell Cuban press.

Usually, Bjornsson prefers to go through his cardio sessions in the early hours of the day. For his weight training sessions, he opts to train in the afternoon.

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Thor Bjornsson’s Diet Plan

Thor Bjornsson's Diet Plan
Thor Bjornsson in an Instagram photo (Thor Bjornsson / Instagram)

Thor Bjornsson is a big fan of eating organic and whole food items. He even claims that one must rely on consuming organic food items as much as possible. They are quite nutritious and fetch your body with all the nutrients it needs for recovery and growth.

Thor Bjornsson’s diet plan has a greater proportion of proteins and carbs, and a lower proportion of fats. He consumes 1 gram of protein and 0.4 grams of fats per pound of bodyweight.

As far as his carb intake is concerned, he consumes as much carbs as needed to fulfill his remaining caloric requirements. However, his carb consumption also varies depending on his training goals.

To look like a beast, Thor Bjornsson eats like a beast. Usually, he consumes around a whopping 8,000-10,000 calories a day.

To fetch his body with such massive amounts of calories, he eats around 7-8 meals in a day. Given below is Thor Bjornsson’s meal plan:-

Meal 1- Breakfast

  • 6-8 Egg whites
  • 1 full egg
  • 1 cup oatmeal
  • 1 bowl fruits

Meal 2- Mid-morning snack

  • 2 granola bars
  • 1 cup oatmeal/1 bowl of fruits
  • 2 scoops of protein powder

Meal 3- Lunch

  • 2 pounds of Fish/chicken/lean beef/turkey
  • 1 cup oatmeal
  • 1 cup brown rice
  • 1 bowl of raw or cooked vegetables
  • 4 slices of 100% whole grain bread or 100% whole grain pasta
  • 1 scoop of protein powder

Meal 4- Late afternoon snack

  • 1 bowl of fruits or vegetables
  • 2 granola bars
  • 2 scoops of protein powder

Meal 5- Evening snack-I

  • 3 cups of skimmed milk
  • Any one of whole-grain pasta, oatmeal, whole grain bread, and egg whites

Meal 6- Evening snack-II

  • Same as lunch

Meal 7- Dinner

  • 2-3 servings of blended whey protein

To up his daily caloric intake further, Thor also likes to have a midnight snack. In the middle of the night, he consumes either raw eggs or 50 grams of casein.

Apart from sticking to a high-calorie diet plan, Thor also ensures to keep himself hydrated throughout the day. For that purpose, he drinks around 30-35 cups of water every day. Before each meal, Thor drinks at least two cups of water.

Thor Bjornsson’s Supplements

Thor Bjornsson's Supplements
Thor Bjornsson in an Instagram photo (Thor Bjornsson / Instagram)

Thor Bjornsson eats like a horse. To ensure that his nutrition plan doesn’t lack any essential nutrients, he includes certain supplements into it.

Thor Bjornsson’s supplements stack includes the following:-

  • Whey protein
  • Creatine
  • BCAAs
  • Vitamin D3
  • Glutamine
  • Magnesium
  • Sodium

All the above-mentioned supplements up Thor’s everyday caloric intake. They further contribute to his muscle recovery and fetch him strength and hypertrophy gains.

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Final Words

So that was all about Thor Bjornsson’s workout routine and diet plan. Looking at his monstrous size and strength, one may assume that Thor must be genetically gifted. But that is not the case.

Thor was having average genetics but his hard work and dedication to lifting made him overpower his genetic limitations. And that is something we all can learn from him.

If you intend to follow Thor’s training program and diet plan, ensure to make certain modifications to it. Those modifications should be based on your training experience and fitness goals. Nevertheless, it will assist you in becoming a better and fitter version of yourself.