Hafthor Bjornsson is an Icelandic professional strongman, actor, and former professional basketball player. He is best known for playing the role of The Mountain (Gregor Clegane) in HBO's Game of Throne Tv-Series. He is Icelands's Strongest Man from the last 5 years and Europe's Strongest Man in 2014 and 2015 and finished in the Top 3 for the World's Strongest Man Competition for past 3 years. He broke 1000-year-old record in World’s Strongest Viking competition in Norway, where he carried a 33 ft long 650 kg (1,430 pounds) log for five steps. His Unbelievable personal records includes doing Squatting 795 pounds, Bench pressing 510 pounds and Deadlifting 990 lbs pounds.Let us look at Hafthor Bjornsson's (The Mountain) Workout routine and Diet plan.Height: 6 ft 9 in or 206 cm
Weight: 181 kg or 400 pounds
Chest: 61 inches or 155cm
Biceps: 21 inches or 53cm
Thigh: 32 inches or 82 cm
Diet plan
He consumes 10,000 calorie diet per day which is spaced over 11 meals to get him through his rigorous training schedule. He was getting a lot of requests to reveal his diet and so he recently decided to share it with the world on his official Facebook Page.
- Meal 1: (at 6:50) Morning workout! Cardio + CORE for 30min Bcaa, Glutamine + handful of almonds
- Meal 2: (at 7:30) 8 eggs + 200gr Oats + blueberries & strawberries + avocado
- Meal 3: (at 9:30) 400gr Beef, 400gram Sweet potatoes, handful of spinach & greens
- Meal 4: (at 11:50) Bcca, glutamine
- Meal 5: (at 12:00) 400 gram Chicken + 400gr potatoes, greens + some fruits
- Meal 6: (at 14:00) Blender = 150gram oats or sweet potatoes, 2 bananas 150gr kelloggs rice krispies, frozen berries, handful almonds, peanut butter and glutamine
- Meal 7: (at 14:30) Training strongman, Bcaa, glutamine, Vitargo
- Meal 8: (at 17:30) 60gr protein + 2 bananas
- Meal 9: (at 18:00) 500gr beef + potatoes, greens
- Meal 10: (at 20:30) 500 gram salmon + 500 gram sweet potatoes
- Meal 11: (at 22:30) 50 gram casein protein or 6 eggs + avocado + 30 gram almonds + 50 gram peanut butter
Workout routine
His workout plan focuses on full body workout 3 times a week-Monday, Wednesday, Friday and Strongman event training on Saturday and Sunday. He uses compound movements, such as squats and dead-lifts, which incorporate multiple muscle groups and maximize size and strength gains. This type of training is particularly helpful for Strongman Competition.
"If you are dedicated it's going to pay off," says Hafthor Bjornsson.
Monday:
- Squats – 3 sets of 10 reps
- Military Press – 4 sets of 8 reps
- Power Cleans – 5 sets of 5 reps
- Chin-ups – 3 sets to failure
- Bent Over Rows – 3 sets of 10 reps
Check out: Jason Momoa Fitness training routine
Wednesday:
- Dead-lift – 3 sets of 10 reps
- Conditioning – 30 minutes (circuit training, sprints, kettle bell exercises)
- Push Press – 3 sets of 10 reps
- Speed or Deficit Dead-lift – 5 sets of 5 reps
- Front Squat – 3 sets of 10 reps
- Bench-Press – 3 sets of 10 reps
- Upper Body Assistance Exercises – Any two exercises done for 3 sets to failure
- Core Exercises – 10 minutes
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