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Bill Kazmaier Workout

Bill Kazmaier Bench Press Workout

Bill Kazmaier is a strong man that trained hard to get so strong. Bill (Kaz) won three World's Strongest Man titles in 1980, 1981, and 1982 when the fitness boom was just getting started. Although his training technique has since been improved he got his incredible strength from high intensity and high volume training.

In his own words Kaz explains that any powerlifter first needs to find out what sets and reps should be done to get the best results and that only comes from trial and error. Kaz is one of those powerlifters that trains light on one day and heavy the next time he does that movement.

Kaz does squats, deadlifts and bench-press twice a week working this system in a very specific workout that always had high volume even on a heavy day. Kaz presents a 12 week training program that will increase core strength training the basic compounds movements twice a week.

To give you an example of how his weekly workout looks please see the routine listed below. He explains this type of training needs to be adjusted according to your own specific 1RM that you start with.

Monday
Bench-press 4 x 10 reps
Wide Grip Bench 3 x 10 reps
Narrow Grip Bench 3 x 10 reps
Front Delt Raise 4 x 8 reps
D/B Seated Press 4 x 10 reps
Side Delt Raise 4 x 10 reps
Lying Tricep Push 6 x 10 reps
Tricep Push-downs 4 x 10 reps

Tuesday
Squat 4 x 10 reps
Deadlift 3 x 10 reps
Shrugs 2 x 15-40 reps, 1 x 10-20 reps
Seated Hammer Curls 4 x 12 reps
Standing Curl 4 x 10 reps
Close Grip Chin-ups 3 x max
Seated Row 4 x 10 reps
Leg Extensions 3 x 10 reps
Leg Curls 3 x 10 reps
Calf Raise 3 x 15-25 reps

Thursday
Bench 3 x 10 reps
Wide Grip Bench 3 x 10 reps
Narrow Grip Bench 3 x 10 reps
D/B Seated Press 4 x 8 reps
Front Delt Raise 4 x 10 reps
Back-hand Cable Ext 4 x 10 reps
Prone Triceps Ext 4 x 10 reps

Saturday
Deadlift 4 x 8 reps
Squat 4 x10 reps
Shrugs 4 x 10-15 reps
Seated Hammer Curl 4 x 8 reps
Concentration Curl 4 x 12 reps
One Arm Row from 3 different positions 3 x 10 reps
Wide Grip Pull-downs 4 x 10 reps
Leg Extensions 3 x 10 reps
Leg Curl 3 x 10 reps
Calf Raise 3 x 15-25 reps

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.