To maintain his elite level of performance, the 37-year-old Icelandic Strongman Hafthor Bjornsson shared his training routine. 

On February 2, 2025, the official Instagram handle of “BODY BY MARK” shared a video, captioned, “Asking world record-holding strongman what he does for his workouts.” In the video, the founder of Body by Mark Wellness LLC, Mark Langowski, asked about the training routine.

The Mountain proudly said, “I do a lot of weight,” and his training includes:

• Monday - Legs
• Tuesday - Pressing 
• Wednesday - Rest
• Thursday – Deadlifts.

When Langowski further asked about the weight of his “deadlift,” Bjornsson said, “I'm the world record holder. I did 501 kilograms.” 

In fact, Thor regularly shares his training with his fans on his social media. On June 30, he shared a video doing squats. The post reads, “302kg Squat for easy 3 reps. Session powered by @transparentlabs supplements.” He was seen performing 3 squats with a total weight of 665 lbs. 

On June 28, Bjornsson shared another video on his Instagram, captioning it “445kg / 981lbs × 2. One more step closer.” In the video, he performed 2 deadlifts smoothly. 

But apart from his training, diet also plays a crucial role in maintaining his elite performance. 

Hafthor Bjornsson’s diet

In the video, when Langowski asked about calorie intake, the 6”9 said, “I eat 10,000 daily.”

To maintain such a large body, he fuels himself with a nutrient-dense, protein-rich diet. According to Barbend, Bjornsson eats almost 400g of protein daily.

In fact, he recently shared his breakfast with his fans on Instagram on May 21. The post reads, “Non-negotiable morning breakfast + supplements.”

His healthy breakfast includes:

• 4 eggs
• 200g rice
• 270g potatoes

He also has a smoothie in the morning, which contains:

• 245ml orange juice
• 200g Greek yogurt
• 100g strawberries
• 100g blueberries
• 30g oats
• 15g cocoa powder
• 21g colostrum powder

This perfect combination of intense training and healthy eating is the real secret behind Bjornsson's raw power.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil