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Braun Strowman Workout Routine & Diet Plan

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Braun Strowman

Brawn Strowman is a popular WWE wrestler, feared by many. You might not know, but his real name is Adam Scherr. Strowman is more of a freak, he eats and exercises like a crazy monster and the results can be seen in his matches.

He says, “When I’m not around flipping ambulances I’m in the gym stacking plates and banging weights. I eat a rough 15,000 calories a day just to be able to feed the monster in me”.

                                                Braun Strowman’s Workout Routine

Day 1: Back And Legs

  • 4 sets of Seated Leg Presses: (40 reps in each set)
  • 4 sets of pyramid Lying Leg Curls
  • 4 sets of pyramid Smith Machine Lunges
  • 4 sets of Stiff Legged Deadlifts
  • 4 sets of Box Jumps: (25 reps in each set)
  • 3 sets of Calf raises: (20 reps in each set)
  • 4 sets of 4 sets of pyramid Dumbbell Rows
  • 4 sets of Lat pulldowns
  • 4 sets of pyramid Lat pull downs with Narrow Grip
  • 4 sets of Seated Pulley Rows
  • 4 sets of Barbell Shrugs (10-12 reps in each set)
  • 4 sets of Heavy Dumbbell Shrugs (10-12 reps in each set)

Day 2: Chest And Shoulder

  • 4 sets of Dumbbell Incline press
  • 2 sets of pyramid Dumbbell Incline press
  • 4 sets Chest Flyes with Dumbbells
  • 4 sets of pyramid Dumbbell Bench press
  • 2 sets of Dumbbell Bench press
  • 4 sets of pyramid Seated Overhead Press: 4 sets Pyramid
  • 4 sets of Dumbbell Front Raises: 4 sets
  • 4 sets of pyramid Dumbbell Side Raises: 4 sets Pyramid
  • 4 sets of Bent-Over Lateral Raises: 4 sets
  • 4 sets of Cable Flys: 4 sets Until Failure Super-set
  • 4 sets of Dips (Unlimited reps in each set until the state of exhaustion)

Day 3: Arms And Abs

  • 4 sets of Triceps Pushdowns: (8-12 reps in each set)
  • 4 sets of Triceps Push-downs: (8-12 reps in each set)
  • 4 sets of Lying Triceps Skull crushers: (8-12 reps in each set)
  • 3-4 sets of Barbell Bicep Curls: (8-12 reps in each set)
  • 4 sets of Preacher Curls on the machine: (8-12 reps in each set)
  • 4 sets of Dumbbell Hammer Curls: (8-12 reps in each set)
  • 3 sets of Double Crunches: (25 reps in each set)
  • 3 sets of Bicycle Crunches: (25 reps in each set)
  • 3 sets of Reverse Crunches: (25 reps in each set)

Braun Strowman Workout

Day 4: Chest And Shoulder

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  • 4 sets of Dumbbell Incline press: (20-25 reps in each set)
  • 2 sets of Dumbbell Incline press: (20 reps in each set)
  • 4 sets of pyramid Chest Flys with Dumbbells on a flat bench
  • 4 sets of Dumbbell Bench press: (15-20 reps in each set)
  • 2 sets of pyramid Dumbbell Bench press: (Alternate for each arm)
  • 4 sets of pyramid Seated Overhead Press
  • 4 sets of pyramid Dumbbell Front Raises: 4 sets Pyramid
  • 4 sets of Dumbbell Side Raises: (20-25 reps in each set)
  • 4 sets of pyramid Bent over Lateral Raises: 4 sets Pyramid
  • 4 supersets of Cable Flys: (Unlimited reps in each state until exhaustion with a minute of rest)
  • 5 sets of Dips: (Unlimited reps in each state until exhaustion with a minute of rest)

Day 5: Back And Legs

  • 4 sets of Seated Leg Presses: (40 reps in each set)
  • 4 sets of pyramid Lying Leg Curls
  • 4 sets of pyramid Smith Machine Lunges
  • Stiff-Legged Deadlifts
  • 4 sets of Box Jumps: (25 reps in each set)
  • 3 sets of Calf raises: (20 reps in each set)
  • 4 sets of pyramid Dumbbell Rows
  • 4 sets of pyramid wide grip Lat pull downs: 4 sets with Wide Grips
  • 4 sets of pyramid narrow grip Lat pulldowns
  • 4 sets of Seated Pulley Rows
  • 4 sets of Barbell Shrugs: (10-12 reps in each set)
  • 4 sets of Heavy Dumbbell Shrugs: (10-12 reps in each set)

Day 6: Arms And Abs

  • 4 sets of Triceps Push-downs: (8-12 reps in each set)
  • 4 sets of Narrow Grip Triceps Push-downs: (8-12 reps in each set)
  • 4 sets of Lying Tricep Skull crushers: (8-12 reps in each set)
  • 3-4 sets of Barbell Bicep Curls: (8-12 reps in each set)
  • 4 sets of Preacher Curls on the machine : (8-12 reps in each set)
  • 4 sets of Dumbbell Hammer Curls: (8-12 reps in each set)
  • 3 sets of Double Crunches: (25 reps in each set)
  • 3 sets of Bicycle Crunches: (25 reps in each set)
  • 3 sets of Reverse Crunches: (25 reps in each set)

Braun Strowman Diet

                                                       Braun Strowman’s Diet Plan

For a man as huge as Strowman, an average wrestler’s diet isn’t enough which is why he consumes as much as 12,000 – 13,000 calories in a day. Braun reveals that he gets hungry a lot and when he does he just eats and eats.

He also funnily says how he sometimes grazes like a cow, “You know, I don’t keep track of the stuff I eat. If I’m hungry, I eat. A lot of guys that I work with get so worried about like, ‘Oh, I’ve got to eat here or there or this and that.’ I just eat, man. I don’t care. I eat three entrées usually. I binge eat Chipotle during the week and snack in between meals, and yeah, I’m kind of like a cow. I just graze all day long.”

Chipotle is Strowman’s absolute favorite, so much that he eats it six days a week, every week!

When he’s not eating Chipotle, Braun likes to go out and eat Mexican food a lot. His signature order at a popular Mexican restaurant would go like-

  • A bowl of One scoop of rice
  • Grilled vegetables
  • Three scoops of steak
  • Two scoops of chicken
  • Guac
  • Corn
  • Sour cream

But Braun grinds in the gym as much as he eats, that’s why he keeps himself strong and in such great shape. After all, with great body comes great responsibility.

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