Last updated on October 15th, 2021 at 02:06 pm
Anyone ready for a trial by combat?
Yeah, me neither…
Although I’m still upset about [is a spoiler alert even warranted here?] Prince Oberyn, I’ve come to the conclusion that a Hafþór Júlíus Björnsson workout (aka The Mountain Workout) is absolutely necessary.
That being said, the fact that we’re currently in a Spider-Man and Game of Thrones themed month to go along with our current yoga/meditation kick with the release of yet another bonus path within The Academy (The Jedi Path) – The Mountain Workout is a great place to start the week!
We’ve already seen a bunch of other GOT members like: Emilia Clarke, Kit Harington, Sophie Turner, Jason Momoa, Jessica Henwick, and Finn Jones!
But now, we’re getting even more!
Hafþór Júlíus Björnsson Stats:
Height: 6’9
Weight: (approximate) 441 lbs.
Age: 28 years old
I mean c’mon now.
This man is HUGE!
He is the tallest SuperHuman we’ve seen at SHJ, even standing taller than Batista’s 6’8, and dwarfing huge men like Dwayne Johnson, Jason Momoa, and Ben Affleck.
It’s safe to say this workout is going to be used for getting BIG!
Guys like Kit Harington, Mark Wahlberg, Zac Efron and even taller like Stephen Amell, Chris Evans, Chris Hemsworth and Chris Pratt (I love throwing in the triple Chris combo) don’t even come close!
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Hafþór Júlíus Björnsson Diet and Nutrition
Being that Hafþór Júlíus Björnsson is such a Mountain, his workout and diet is actually pretty well documented.
Now, that’s not to say that he constantly sticks to the same routine, but I WILL utilize all of the different materials I find to make the routine and diet, while giving you the most important here.
I will say before giving you Hafþór Júlíus Björnsson’s diet and nutrition: this diet is NOT specifically made for you. This guy is a PROFESSIONAL lifter and bulker.
I heavily recommend sticking to the Nutrition Pillars we utilize at the site (like intermittent fasting, paleo, nordic, cyclical keto, etc.) or jumping into The Academy and following the specific nutrition class guidelines (Vikings, Spartans, Hunter Gatherers, Monks, Samurais).
But, without further ado:
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TIME |
MEAL PLAN |
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7 AM |
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10 AM |
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1 PM |
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3:30 PM |
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5:30 PM |
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7:30 PM |
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9:30 PM |
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In addition to this, his diet consists of:
- 30-35 cups of water. He takes at least two cups of water before each meal
- 2 servings of glutamine and 1 serving of creatine both before and after a workout.
- 3 scoops of blended whey protein immediately after the workout.
- 4 square of flapjacks, 1 hour before the workout.
That’s a heck of a lot of food, people!
And, you more than likely don’t need that much to fuel you (as, you’re probably not 6’9 and pushing 450 lbs!).
Take The Free Workout Placement Quiz and find the best free workout for you.
Hafþór Júlíus Björnsson Workout Routine Research
This workout routine research is actually going to be more of me telling you a bit about Hafþór Júlíus Björnsson, and why his workout might need some adjustments.
His routine is obviously for bulking up and getting HUGE.
Again, his name is The Mountain, and this is his workout to become that…
Here’s some of his stats:
- Squat : 420kg
- Bench Press: 360kg
- Deadlift: 472kg
- Log Lift: 210kg
And, these are in KG if any of you guys were confused for a second.
This is some pretty extreme weight!
So, obviously Hafþór Júlíus Björnsson is lightyears ahead of any of us in the sense of powerlifting and being huge. Not to mention the fact that he quite seriously is resembling a Mountain of a human!
This is kind of like the lifting our SuperHumans are using in The Academy with our Hulk / She-Hulk Path.
That being said, some adjustments in the routine are absolutely okay.
I personally would just like to give you the closest workout to Hafþór Júlíus Björnsson real routine (which it is).
Get out there and get Superhero Jacked like The Mountain!
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Hafþór Júlíus Björnsson Workout
Training Volume:
The training volume can obviously be fluctuated as you will probably not be able to do Strongman Event Practice. Feel free to implement lifts, or just get active!
Explanation:
This is the exact workout given to us for Hafþór Júlíus Björnsson, The Mountain. You can switch things up to fit your specific needs, as you should.
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.
| Day | Exercise | Week 1 | Week 2 | Week 3 |
| Monday | Squats | 3 sets of 10 reps | 5 sets of 5 reps | 3 sets of 3 reps |
| Military Press | 4 sets of 8 reps | 5 sets of 5 reps | 5 sets of 3 reps | |
| Power Cleans | 5 sets of 5 reps | 5 sets of 3 reps | 5 sets of 2 reps | |
| Chin Ups | 3 sets to failure | |||
| Bent Over Rows | 3 sets of 10 reps | |||
| Wednesday | Dead Lift | 3 sets of 10 reps | 5 sets of 5 reps | 3 sets of 3 reps |
| Conditioning | 30 minutes (Sprints, kettle bells, circuit training) | |||
| Push Press | 3 sets of 10 reps | 5 sets of 5 reps | 5 sets of 2 reps | |
| Friday | Speed or Deficit Dead Lift | 5 sets of 5 reps | 3 sets of 3 reps | 5 sets of 5 reps |
| Front Squat | 3 sets of 10 reps | 5 sets of 5 reps | 3 sets of 3 reps | |
| Bench Press | 3 sets of 10 reps | 5 sets of 5 reps | 5 sets of 3 reps | |
| Upper Body Assistance Exercises | Any two exercises done for 3 sets to failure | |||
| Core Exercises | 10 Minutes | |||
| Saturday | Strongman Event Practice | 3-4 events with 3 sets of each event | ||
| Sunday | Strongman Event Practice | 3-4 events with 1-2 sets of each event | ||
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