Professional Strongman Hafthor Bjornsson’s training program is an ultimate guide to strength and fitness. He is not only the strongest man in the world but he is also a successful businessman. He has trained people in every country in the world and now he is sharing his secrets with us in this training program.
Ever since the Game of Thrones star transformed his body over the course of two years, fans have been envious of his “Thor”-worthy strength and power. “Lifting at my age is no joke,” says the actor, who’s 44. “I’m not going to be lifting heavy weights like I used to, but I’m still going to do it.”
Hafthor Bjornsson is one of the greatest warriors of all time. He won the Arnold Strongman Classic three times in a row from 2018-2020 and holds the world record in the deadlift at 501 kilograms.
Here’s a great video of Haftor during his world record deadlift:
Professional strongman Eddie Hall is still mourning the loss of his world record deadlift! Just kidding – I love you Eddie!
Hafthor Bjornsson trains three days a week to prepare for the 2024 Arnold Strongman Classic. It may seem like a low-volume workout program, but for Haftor, it worked like magic. Haftor is so strong that he needs extra breaks between workouts to get even stronger.
Here’s the exact breakdown of the training Haftor used at the end of his strongman career:
Splitting by Hafthor Björnsson
- Monday: Squat
- Wednesday: Top press
- Friday: Deadlift
Haftor focused on one key exercise in every workout: the squat, bench press or deadlift. After the main exercise, he performed various strength or accessory exercises, such as Farmer’s Walk, Atlanta Stones, Super Jerk, Dumbbell Press or Back Stretch.
Now let’s take a look at some of Haftor’s workouts leading up to the 2024 Arnold Strongman Classic. Look at this:
Hafthor Björnsson cracks
- A1 : Bench Press Safety Squat, 3 sets of 2 reps at 290 kg
- B1 : Kettlebell bag toss, 5 sets of 1 repetition each.
- C1 : Slide, 3 x 100 feet
Here is a training video for this session:
As you can see, Haftor does a few sets of heavy squats, then moves on to specific strength exercises.
Haftor is a big fan of the Safety Squat Bar and uses it in almost all of his workouts. The back squat is almost never a competition for a professional strongman, so Haftor doesn’t need to train the squat with a standard straight bar.
Haftor likes the Safety Squat Bar because it puts more weight on his shoulders than a regular straight bar, and because it puts more weight on the upper back and erectors of the spine than a regular squat. If you want to become the strongest person in the world, there is no such thing as a strong upper back!
Hafthor Björnsson Press day
- A1 : Press dumbbells overhead, 3 sets of 2 reps each.
- B1: Dumbbell squat, overhead presses, 3 sets of 5 reps each
- C1 : Dumbbell press at 30 degrees, 3 sets of 6-8 reps.
- D1 : Pull the rope to the face, 2 sets of 8-12 reps.
- E1: triceps push-up (pronounced grip), 2 sets of 8-12 repetitions
Here is a training video for this session:
On chest, shoulder and triceps days, Haftor concentrates on overhead and bench press exercises. That makes sense, since in a strongman competition he has to perform several overhead presses, such as the circus dumbbell press, beam press or Viking bench press.
Hafthor Björnsson Deadlift Training
- 403 KG 2 x 2
- Kettlebell throw 6 x 1
- The approach of a farmer
- Super set of bricks with charge
- Static fixation
Here is a training video for this session:
Hafthor Bjornsson’s bench press workout is much heavier than his other workouts. This is the day he does the most strength training. B. the march of the peasants and the charge of the rocks of the Atlantic.
It makes sense – after all, the deadlift is the most important exercise for a professional strongman. You must have a strong lower back if you want to become the strongest man in the world!
In fact, the deadlift is so important to Haftor that he often plans his entire deadlift training program 2-4 months in advance. Here’s how Haftor achieved his lifting power for the 2024 Arnold Strongman Classic:
Haftors Peak Cycle Bench Presses
- Week 1: 3 sets of 8 reps at 240 kg (or 529 lbs)
- Week 2: 3 sets of 8 reps at 270 kg (or 595 lbs)
- Week 3: 2 sets of 4 reps at 300 kg (or 661 lbs)
- Week 4: 3 sets of 4 reps at 323 kg (or 712 lbs)
- Week 5: 3 sets of 4 reps at 348 kg (or 767 lbs)
- Week 6: 2 sets of 2 reps at 373 kg (or 822 lbs)
- Week 7: 2 sets of 2 reps at 403 kg (or 888 lbs)
- Week 8: 1 set of 2 reps at 433 kg (or 954 lbs)
- Week 9: 1 set of 2 reps at 455 kg (or 999 lbs)
- Week 10: 3 sets of 3 reps at 320 kg (or 705 lbs)
- Week 11: 1 set of 2 reps at 480 kg (or 1,058 lbs).
- Week 12: 1 set with 1 repetition at 565 kg (or 1,022 lbs)
Here’s a video of Haftor lifting 1,022 pounds with an elephantine stick in competition:
Talk about powerful deadlifts! A few weeks later, Hafthor lifted 105 pounds, breaking Eddie Hall’s world record for deadlifts.
If you want to get incredibly strong, I highly recommend you try Hafthor Bjornsson’s training program.
To learn more about the Hafthor training program, please visit the following website
Haftor gives you a modified version of the exact training program he used to win the 2019 Arnold Strongman Classic. You can learn more about Haftor on its social media pages:
What lies ahead may seem insurmountable. But I have learned a few things over the years of training and competing. I learned something from all those sentences and repetitions when I thought I couldn’t lift a gram. What I have learned is that we are always stronger than we think.
Thanks for reading and good luck with your strength training!
Dr. Mike Jansen.
Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT, and I am the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster, you’ve come to the right place. My goal is to make RPD the best strength training resource in the world. So lean back, kick back and relax. There has never been a better time to lift weights or learn the art and science of developing strength training programs.
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Link to the deadlift program of Haftor Björnsson (501kg!)
Hafthor Björnsson’s deadlift program (501kg!)
Hafthor Björnsson is an Icelandic professional strongman athlete and one of the men of planet Earth. In 2024, Hafthor broke the world record for deadlifts, lifting 501 pounds or…
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Frequently Asked Questions
How can I train like Hafthor Bjornsson?
Hafthor Bjornsson is a professional strongman competitor who has won the World’s Strongest Man competition twice. He trains with weights, gymnastics, and calisthenics.
Does Hafthor take creatine?
Hafthor does not take creatine.
Why is the mountain’s face paralyzed?
The mountain’s face is paralyzed because it has been struck by lightning.
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