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Zydrunas Savickas Workout Routine
Zydrunas Savickas has won World’s Strongest Man competition for two years in a row and winning again in 2012 for a third time. Savickas also placed second at the world’s strongest four times, proving that he is without a doubt one of the strongest men in the world.
You will see in his one-week training routine listed below, that he uses Wednesdays to train specifically for the strong man competition. Savickas, quite correctly believes that if he wants to win the strong man competition, he needs to strengthen his ability in these specific moves.
This is why you will see he incorporates Atlas stone lifts, farmers-walk, and yoke pulls into his training schedule. His method of doing a high volume but increasing the weight while he reducers the load is nothing new. Top powerlifters have been training like this for a long time, but Savickas uses more volume.
Monday:
Back Squats 1 set of 8 reps
Back Squats 5 sets of 5 reps
Front Squats 1 set of 8 reps
Front Squats 4 sets of 6 reps
Leg Press 1 set of 8 reps
Leg Press 4 sets of 8 reps
Lying Leg Curl 4 sets of 10 reps
Calf Raises 4 sets of 20 repsTuesday:
Standing Shoulder Press 1 set of 5 reps
Standing Shoulder Press 5 sets of 6 reps
Incline Shoulder Press 1 set 8 reps
Incline Shoulder Press 4 sets of 6 reps
Close Grip Bench Press 1 set of 8 reps
Close Grip Bench Press 4 sets of 6 reps
French Press 1 set of 8 reps
French Press 4 sets of 8 reps
30 minutes of cardioWednesday:
Super Yoke 3 sets of 25 meter pulls
Max-distance Farmers Walk with heaviest dumbbells in the gym
Atlas Stones Over-bar (about 120 cm.) 1 set of 6 reps
Atlas Stones Over-bar (about 120 cm.) 3 sets of 5 reps
CrunchesThursday:
Deadlift 3 sets of 6-10 reps
Deadlift 3 sets of 3 reps
Good Mornings 4 sets of 6 reps
Pull Ups 4 sets of 10 reps
Crunches 3 sets of 25 repsFriday:
Log Lift 2 sets of 6 reps
4 x 4 Log Lift 4 sets of 4 reps
3 x 25 meters Truck Pulls 3 sets of 25 meters
3 x 12 Tire Flips 3 sets of 12 tire flips
Saturday: Cardio and Sunday is his Off-Day
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