Braun Strowman Workout and Diet Plan: Train like Adam Sherr!


We have had quite a bit of incredible workouts hit our Professional Wrestling Workout Database and joining our celebrity workouts – and it’s time to add some more routines to that list.

And, based on the requests coming into the site, the massive strongman you guys want to see added first is Braun Strowman.

We’ve seen some behemoths like Stone Cold, Dwayne Johnson, and Dave Bautista in the past (among others), but Braun towers above all of them.

It’s also been quite a bit since we’ve seen a full article including both the diet and workout in one shot – but I decided we’re going to start bringing it back for the new set of articles that will make it into our Workout Database.

Braun Strowman Stats:

Real Name: Adam Scherr

Height: 6’8

Weight: (approximate) 344 lbs.

Age: 37 years old

Braun Strowman is HUGE.

We’re talking REAL big – like up there as one of the biggest male celebrities we’ve seen.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Braun Strowman Workout 2

Braun Strowman Diet and Nutrition

In an interview with Muscle and Fitness Braun Strowman really breaks down a lot of information about his nutrition.

Here’s how they start us off:

In the last couple of years, Strowman has moved away from throwing down as many calories as possible and now implements cutting phases and a calorie deficit in order to get the ripped physique that he has today. “I always tell people it’s not a diet, it’s just that I’ve changed the way I look at life,” he says. The change in outlook has paid off, because Strowman now appears to be in the best shape of his career.

And then they give us a bit more straight from Strowman:

“I don’t really count calories, but I do carb cycling, so I do high-carb days, moderate days, and low days,” says Strowman. “I weigh everything out. Let’s say I was eating 5,300 calories per day on my last cut, so if you get your body used to eating 5,300 calories and then you take 200 calories away from that, your body now has to continue to work like it did when you were eating the original amount, so that’s where you start to trim into the body fat without losing your muscle mass.”

One thing to keep in mind is the fact that Strowman is 6’8 and nearly 350 lbs. – so the 5,300 calories actually isn’t as crazy high as it may seem.

We’ve seen guys like Henry Cavill and Hugh Jackman bulk with around the same calorie range at more than one hundred pounds lighter!

Strowman also finishes off his talk on nutrition with a bit about how much his weight can fluctuate due to a bunch of different factors:

“On TV days it’s hard to eat because you can’t wrestle with all that food in you, then there’s anxiety and everything else”, says Strowman. “So, if I forget to eat, my weight can fluctuate by 25 pounds on a Monday depending on my food and water intake.”

Overall it seems like Strowman follows an extremely sustainable diet that he finds works perfectly for his goals.

The coolest part? Strowman even gives Muscle and Fitness a sample meal plan, which looks like this:

  • Wake up (Strowman normally wakes up at around 7:30 a.m.): 1 cup coffee (about 90mg Caffeine
  • Workout 1: Fasted Cardio, in the form of 30 to 40 minutes of cycling.
  • Breakfast (Meal 1): 75g  Cream of Rice / 50g protein (Strowman goes with Redcon1 MRE Lite protein powder), 1 tbsp of peanut butter with a fudge brownie
  • Workout 2: Gym weight-training session
  • Post-Workout (Meal 2): 10 oz fish or chicken / 300g rice
  • Meal 3: 10 oz of either fish, chicken, or lean beef and 150-300g  of rice)
  • Meal 4: Dinner: 10 oz of beef, 6 whole eggs
  • Meal 5: 10 oz of either fish, chicken, or lean beef and 150-300g  of rice)

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Braun Strowman Workout 3

Braun Strowman Workout Routine Research

Moving on from M&F and into some new articles, it’s time to break down Braun Strowman’s workout routine and training methodology.

Starting with an interview with Bleacher Report, here’s some insight Braun Strowman gives about his training:

“I try to tell people with getting in shape and working out that only 15 percent of it is done in the gym and on the treadmill,” he said. “It’s 85 percent mentally and preparation in the kitchen. I’ve always known how to eat, but at the end of the day, let’s be real, healthy eating isn’t always the most tasty stuff. I like cheeseburgers and pizza and cake and all those other things. But it was buckling down and telling myself, ‘Hey, you can’t have that.’ It’s not a diet; it’s a lifestyle.”

And, although this is more emphasis on the diet more than his actual routine, it is important to reinforce the fact that even Braun Strowman knows the importance of nutrition.

Moving into a Men’s Health interview they share five tips that Strowman gives to build “super strength”.

Here’s how they break it down:

1) Use A Squat Rack To Simulate A Car Deadlift

2) Military Press For The Log Clean and Press

3) Try A Smaller Tire For The Truck Tire Flip

4) Squat Rack Bar Holds For The Yoke Race

5) Use a bucket of sand for the Farmer’s Walk

There are a couple random websites claiming to have Strowman’s workout, but we try to utilize sources directly from big names like Men’s Health, Muscle and Fitness and others that will have direct contact with the celebs – especially considering the outrageous claims some of these sites make with absolutely nothing to back it in terms of research.

So, for that reason I’m going to be pulling individual exercises from Strowman’s social media (mostly his Instagram account) and videos that have been pulled from them and made it to YouTube videos to make a full workout routine.

From what I was able to find he seems to follow a very heavy, but semi-typical weightlifting regime and pulled away from Strongman style lifting quite a bit.

Get ready for HEAVY lifts.

Braun Strowman Workout Routine

Braun Strowman Workout Routine (1)

Training Volume:

5 Days Per Week

How to train:

Use Pyramid Sets for ALL unless otherwise specified. (Description below)

The reps will be listed for each set, but you should be increasing the load as the rep count becomes lower.

When instructed to do a drop set: 

Perform the movement and then drop the weight and continue for more reps until you reach failure.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Braun Strowman Workout: Sample Schedule

Monday: Chest Day

Tuesday: Leg Day

Wednesday: Calisthenics and Core Work

Thursday: Shoulder and Trap Day

Friday: Back Day

Saturday: Rest Day or Optional HIIT Training

Sunday: Rest Day

Braun Strowman Workout: Chest Day

Warm Up:

10-15 Minute Incline Walk

Workout:

Bench Press

15-10-8-5-3** Sometimes add in a 1 rep max

Incline Press (Bench or DB)

10-8-5-3

Chest Flyes (DB)

12-10-8

Dips

15-15-15

Incline Cable Flys

12-10-8

Dumbbell Bench Press Flat

5xFailure (Drop Sets)

Braun Strowman Workout: Leg Day

Warm Up:

10-15 Minute Incline Walk

Workout:

Back Squats

15-10-8-5-3** Sometimes add in 1 rep max

Calf Raises

15-15-15

Leg Press

12-10-8-5

Hamstring Curls

10-10-10

Weighted Step Ups

12-12-12

Front Squat

5xFailure (Drop Sets)

Braun Strowman Workout: Arm Day

Warm Up:

10-15 Minute Incline Walk

Workout:

Dumbbell Bicep Curls

12-10-8-5

Overhead Tricep Extension (DB)

12-10-8-5

Hammer Curls

12-10-8

Tricep Push Down (Cables)

12-10-8

Preacher Curls

5xFailure (Drop Sets)

Close Grip Bench Press

5xFailure (Drop Sets)

Braun Strowman Workout: Back Day

Warm Up:

10-15 Minute Incline Walk

Workout:

Deadlift

12-10-8-5-3** Sometimes add in 1 rep max

Lat Pulldowns

12-10-8-5

Dumbbell Rows

12-10-8

Wide Grip Pull Ups

10-10-10

Cable Rows

12-10-8

Bent Over Rows

5xFailure (Drop Sets)

Braun Strowman Workout: Shoulder Day

Warm Up:

10-15 Minute Incline Walk

Workout:

Military Press

15-10-8-5-3** Sometimes add in 1 rep max

Dumbbell Shrugs

15-12-10-8

Shoulder Front Raises (Cables)

12-10-8

Shoulder Flys

12-10-8

Seated Shoulder Raises (DB)

12-10-8

Arnold Press

5xFailure (Drop Sets)

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