Eddie Hall Workout Routine and Diet Plan

Hailing from England, Eddie Hall is just like the ‘The Beast’ that he is called as. He took part in swimming competitions and played a lot of rugby when he was young. Hall was suspended from the high school and he immediately started going to the gym. Without wasting time, Eddie Hall took up a job as a mechanic. He also started his practical training and began battling as a bodybuilder.

Eddie Hall

He obtained the title of England’s Strongest Man after few years of hard work and rigorous training. Then there is no back and he keeps on winning Britain’s Strongest Man every year since then. So, he was designated as World’s Strongest Man in 2017. In 2019, Eddie got the Guinness Record for his 500 kg (1,102 lb.) deadlift. He had a presentation in Transformers: The Last Knight and performed in a program on the British reality show, Celebs in Solitary.  Millions of fans followed Hall on social media. The man is 6 feet 3 inches tall and his weight is about 310 lbs.

However, this article talks of all that Eddie Hall does make him reach the top. It discusses Eddie Hall’s diet plan and his workout routine which makes him the person he is. Read on to know all about him:

Eddie Hall Statistics

  • Weight: 160 kg
  • Height: 6 Ft 3 Inch
  • Age: 32 Years
  • Chest: 62 Inch
  • Quads: 33 Inch
  • Biceps: 22 Inch

Eddie Hall Awards and Achievements

Eddie Hall

  • 2011: Wins the first of six U.K.’s Strongest Man titles.
  • 2012: Finishes eighth in his first appearance at Europe’s Strongest Man.
  • 2013: Misses out on the final of World’s Strongest Man by one point.
  • 2014: Finishes sixth at the World’s Strongest Man.
  • 2015: Sets a deadlift world record of 462kg (1,019 lbs) in front of Arnold Schwarzenegger at the Arnold Classic Australia.
  • 2016:  Becomes first man in history to deadlift 500kg (1,102 lbs).
  • 2017: Wins the World’s Strongest Man at age 29.

Eddie Hall Workout Routine

Eddie Hall has a workout plan which contains a lot of fo strength training along with endurance training and strong man training oo. His workout is quite heavy and extreme. Eddie Hall does all the workouts using heavy weights and because he lifts at the maximum capacity that he can, his body often needs to recover too. Thus he works out 5 times a week and rests for 2 days.

Eddie Hall strength training is just a strongman’s normal exercise system. It involves lifting a lot of weights, performing clean and jerk, snatch, tire flip, sled drag, sledgehammer slam, lifting rocks, Log lifts, etc. The workout is done to his maximum capabilities besides doing other stuff to keep himself agile and stronger.

Eddie Hall

This is the workout that gives him all the power to be the strongest man in the world. When Eddie Hall is doing his strength training workout, he would train for one or two hours in the day. He does a lot of reps and he does them at a fast speed. Then he would take a break between each rep for better rest. He started building muscles and lessen fat to look leaner and look better after the surgery. Since this time, it wasn’t even a year that he was able to show off his abs. All the workouts that he doe involves a heavyweight but it is the form that is important for him.

In just over two months Eddie lost 8kg – almost a kilo a week. And he gave some information to people about what he did during this time.  He said: “Been training really hard recently and I’m mega fired and hungry for success. Doing five cardio sessions a week – including boxing, cycling, swimming, and HIIT land training. On top of four weight sessions.” In one of the posts, he also said that there were no clear shortcuts to success and that everything comes only with consistency and patience. One does not need any specific equipment to get a good physique. He says, “It’s so much easier training for a goal knowing what my body reacts to best to – diet and exercise.”

Eddie completed his improbable goal despite eating almost three times the suggested daily calorie consumption for an adult male.

Eddie Hall

He went through a 7,000 calorie diet plan along with an amazing workout routine that would make him nearer to his goals. His meals were inclusive of a combination of chicken, rice, vegetables, chocolate, granola, baked potatoes, coleslaw, and a few snacks to keep him going through the tough plan which kept him full through the day.

He said in September: “Because of my size and the intensity of my training program, I have to eat a lot. It’s not only time-consuming to eat so much, but it also takes a lot of planning, consistency, and effort.” He also spoke a lot about the kind of workout routine he has to follow to achieve his goal which made him shed pounds instantly. This included a grueling amount of cardio sessions along with HIIT sessions which includes high reps along with lesser recovery time. He has since then devoted himself to this form of workouts.

Eddie Hall

He added in the YouTube clip: “Boxing is a whole new ballgame for me and requires a different kind of fitness and endurance to strongman. “My schedule is pretty hectic with fitting in hours of training, six meals a day, business meetings, and family time.” The competition with Hafthor, who played Ser Gregor ‘The Mountain’ Clegane in the hit HBO series, took place in recent months.

The tightness between the two goes back ages after the Icelander attacked Eddie of “cheating” when he won the first Briton to lift the World’s Strongest Man name for more than 20 years. The dispute escalated when Hafthor latterly broke Eddie’s world deadlift record – by one kilogram. After this feat, he challenged him to a boxing match.

Eddie Hall

However, just like anything else, Eddie Hall never wanted to give up. His workout schedules have gotten very intense and are always design according to the goal that he is looking to achieve. Thus this is his workout routine:

Monday Eddie Hall Workout: Chest

Exercise: Chest

Sets: 4 to 5

Reps: 15, 12, 10, and 8

Rest time: a minute or two minutes

  • Bench press
  • Incline bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable cross
  • Chest press
  • Dips

Eddie Hall does a lot of bench press exercises during his chest day routine. It is a vital part of a routine for any bodybuilder and strongman competition. He loves to push his sets to the maximum level. The sets would be accurate and comfortable, going up to a super heavyweight to bench press with the flat and incline bench. After that, Eddie concludes with four to five sets with fifteen, twelve, ten, and 8 repetitions, working on the triceps. It’s necessary to acknowledge sufficient time for rest and recuperation between the sets to drive them as far as it is achievable.

Eddie Hall

Tuesday Eddie Hall Workout: Back and Abs

Exercise: Back and abs

Sets: 4 to 5

Reps: 15, 12, 10, and 8

Rest time: a minute or two minutes

  • Deadlift
  • Lat pulldown
  • Lat half moon
  • Machine Rows
  • Dumbbell rows
  • Weighted crunches
  • Leg raises
  • Sit-ups

Eddie Hall says that it is quite easy for him to do this simple routine but it is not really true because these sets really sweat him out. For his back workout routine, he being by doing, four to five sets with fifteen, twelve, ten, and 8 repetitions of deadlifts, working up to a bigger and bigger weight until you max out.

Eddie Hall

After that, he does a couple of resistance exercises such as lat pulldowns or a rowing exercise. Given that Hall established the world record as the first-ever to deadlift 500kg, that’s a lot of weight. This workout can take him at least 2 to 3 hours to complete. It was a record only ever struck by Hafthor Bjornsson (most possible out of malice) as an element of their blossoming competition. It persists to be true that Eddie was the first, though, and this routine got him there. But as he shared with his fans, here is the exact training cycle that Eddie Hall used to become the first man to deadlift over 1,100 pounds. Check it out:

Eddie Hall 1,102 Pound Training Cycle

Week 1 = Heavy Week

  • 3 x 10 @ 65% of your 1-rep max

Week 2 = Heavy Week

  • 3 x 8 @ 70% of your 1-rep max

Week 3 = Speed Reps

  • 8 x 2 @ 60% of your 1-rep max

Week 4 = Heavy Week

  • 3 x 5 @ 75% of your 1-rep max

Week 5 = Speed Reps

  • 8 x 2 @ 60% of your 1-rep max

Week 6 = Heavy Week

  • 3 x 3 @ 80% of your 1-rep max

Week 7 = Heavy Week

  • 1 x 1 @ 80% of your 1-rep max
  • 1 x 1 @ 85% of your 1-rep max
  • 3 x 1 @ 90% of your 1-rep max

Week 8 = Deload Week

  • No deadlift training this week

Week 9 = Competition Week!

  • 1 x 1 @ 85% of your 1-rep max
  • 1 x 1 @ 93% of your 1-rep max
  • 1 x 1 @ 100% of your 1-rep max

All of these training percentages are based on Eddie’s estimated 1-rep max on competition day. So for instance on week 1 Eddie was deadlifting (.65 x 1,100) = 715 pounds for 3 sets of 10 reps!

Eddie Hall

Wednesday Eddie Hall Workout: Shoulder and Traps

Exercise: shoulder and traps

Sets: 4 to 5

Reps: 15, 12, 10, and 8

Rest time: a minute or two minutes

  • Front to back military press
  • Arnold press
  • Front raises
  • Lateral raise
  • Shrugs
  • Delt flyes
  • Rear delt raises

On Friday, Eddie Hall gives time to increase his shoulder strength by starting a dumbbell press as a warmup.  Eddie does four to five sets with fifteen, twelve, ten, and 8 repetitions with a 132-pound weight to get the blood pumping. After this, he would drive his log press training and end with some side delts. Eddie only discovered that the strongman competition would involve the Viking press rather than the log press a couple of months before the tournament. Still, he managed to change and accommodate his workout routines to suit his needs. Fortunately, it utilizes much of the same system.

Eddie Hall

Thursday Eddie Hall Workout: Arms

Exercise: arms

Sets: 4 to 5

Reps: 15, 12, 10, and 8

Rest time: a minute or two minutes

  • Biceps curls
  • Barbell curls
  • Preacher curls
  • Hammer curls
  • Tricep pushdown
  • Tricep Dips
  • Skull crusher
  • Tricep extension
  • Dumbbell kickbacks

Friday Eddie Hall Workout: Legs 

Exercise: Legs

Sets: 4 to 5

Reps: 15, 12, 10, and 8

Rest time: a minute or two minutes

  • Squats
  • Leg press
  • Leg extension
  • Leg curls
  • Stiff-leg deadlift
  • Lunges
  • Sitting Calf raises
  • Standing calf raises
  • Donkey calf raises

Right from his day 1 workout, one can say that he has the most basic moves and he likes to keep it rather simple. He says that he has stopped after the competition, to work much on his resistance muscles like biceps, calves, and abs to focus on the big, critical muscles like quads and glutes throughout the year he won the strongest man.

Eddie Hall

He would normally strive to beat about four to five sets with fifteen, twelve, ten, and 8 repetitions at about 80-90% of his max weight for leg day. If he seemed great at the same weight, he would increase the weight more, but he would build weight for the next session. He would do three or four sets of each with a good amount of rest in between each.

This is all about what Eddie Hall’s workout routine would look like. Besides this, he also shares some tips and tricks which give quite a nice boost to his workout routine. Here is all about it.

Eddie Hall Workout Tips and Tricks

Eddie Hall’s workout is seriously rigorous exactly like his diet strategy. His target focuses on bodybuilding for which he struggles a lot. To achieve his goals, Eddie appended the distinct training and workout plan so that he can get himself equipped for the Strongman competitions.

Following are few essential segments included in Eddie’s training series:

  • Do no more than 6 reps at a time
  • Lift at 80 to 90 percent of your capacity
  • Rest in between sets and throughout the week
  • Get a physical therapist
  • Keep recovery equipment at home
  • Focus on the big muscle groups rather than the smaller ones
  • Consistency is key

His first mission is to become more and more strong for which he has to fix himself to acquire the muscle mass. Therefore, according to him, he focuses on lifting the maximum counterweight in a few reps at one time. Before repeating the set, he makes sure to take a rest to recoup energy after the previous weight lifting.

To become more strong and recover from the weight lifting sessions, he not only takes rest in between the sets but also stays at home for few days to recoup from the workout.  After a high-intensity workout on Wednesday, he spent the weekend relaxing at home so that he can recover. He is also a great enthusiast of performing physical therapy. 

Eddie Hall

His physical therapist generally comes daily to get him to recuperate from any small injuries. Moreover, he got the kit of equipment at home so that he can use it daily to recover on his own. This all is required so that he can prepare himself for the next day and thus for the next competitions. His main focus is to achieve success by recovering the muscles properly after the rigorous weightlifting sessions.

At last, Eddie states that persistence is also required to be a successful strongman. So throughout his sessions, he covers all viz; a meal, workout, and recovery. To attain success is on the top of his mind.

No doubt, Eddie is very devoted to his profession for a long period of time, he wants to go ahead to the extent of Olympic lifting or indeed acting. Considering all his workout schedules and ethics, Eddie will definitely be able to achieve whatever he decides or focuses on.


Eddie Hall Diet Plan

Eddie Hall lost more than 70 pounds of weight with just a great workout routine and following a good diet plan. He still consumes 10,000 calories, he was still able to achieve his goal which is because he consumes nutritional dense foods like whole wheat, veggies, fruits, eggs, and animal protein. When he was training for some competition, he had to eat as much as 8 to 11 meals which was too much and he never enjoyed over stuffing himself. He even had to set an alarm in the middle of the night to chug down some protein shake. Eddie Hall drinks a lot of fluids in the form of water,e electrolytes, juice, green tea, etc. However, what he avoids are coffee and alcohol. However, after he won the strongman competition, he did enjoy beer here and there.

What Eddie Hall eats in a day is no joke at all and it is not even comfortable for some people to eat like him. So Eddie Hall would take in about 10k calories in his everyday meal and would only concentrate on having good foods and a lot of water so that he could stay hydrated amidst it all.

Eddie Hall

In 2017, Eddie shifted the scales at 197kg but now is a much slimmer frame at 161kg. However, he lost all this eight in quite a short amount of time. He does a lot of fo contests on his social media and he even challenged his fans and followers- to do some cardio, weights and follow a strict diet.  He told viewers: “17 days ago I set myself a challenge to lose 20lbs (9.07kg). Today is day 17, I weighed myself this morning and I lost 20lbs pretty much on the dot. I’ve measured my body fat this morning and I’ve managed to maintain all my muscle as well. So all I’ve lost in that time is fat and water basically.”

He told the views and fans that he did this by cutting down carbs from his diet and replacing it with protein and fat instead. His protein sources included supplements but that was because he exercises really hard and it was not enough to get it from food sources. He added: “My supplements helped me get the protein that I needed in. They have zero carbs, zero sugars, zero fat – that helped me to dump fat. But it’s not all down to that, it’s been hard work – two hours of weight training most days and two hours of cardio most days. For my diet, I cut my carbs back, upped the protein and the fat. But I just did this to prove to you guys what you can do in just 17 days These ab muscles aren’t drawn on, they are completely real.”

Eddie Hall Diet Includes-

This daily diet is not for the faint heart. The total calorie count comes out to a total of 10,000 calories.  Here’s everything that Eddie Hall ate in a day during training as a 440-pound acknowledged strongman.

Eddie Hall

Meal 1, Breakfast: 4 sausages, 4 slices of bacon, 2 fried eggs, baked beans, 4 slices of fried bread, 2 slices of black pudding, plum tomatoes, orange juice, and 1 liter of water. To begin the day, Eddie would consume a full English breakfast with everything fried in butter.  It’s calculated that this breakfast alone is somewhere between 1,700 and 2,000 calories.  After eating this, he would normally go back to bed for about an hour.

Meal 2, Breakfast 2: 100 grams oatmeal made with whole milk, honey, and raisins, two kiwis, one banana, some Nutella, 70 grams of beef jerky, and 4 scoops of whey protein powder. After his hour-long nap, Eddie would wake up and eat some oatmeal or porridge.  This meal calculates as to be 1,400 calories. To digest that up, Eddie would take another nap.

Meal 3, Morning snack: 150 grams cashew nuts, 1 liter of cranberry juice, 1.5 liters of mineral water. When he was training he would have this snack right before his appointment with the physiotherapy. It comes out for a total of 750 calories.

Meal 4, Lunch: 300 grams ribeye steak, more than 1 pound of pasta, 200 grams vegetables covered in mayonnaise, 1.5 liters of water, and half of a family-size cheesecake. This is where Eddie began to pile up on carbs before he goes to the gym.  Without the cheesecake, the weight of this meal is more than 2 pounds. 

The total quantity of calories for this meal including the dessert arrives out to 4,400 calories.  Eddie said that this was the time in the day that eating became more of a burden than anything.  And, if you can understand, he would require to take an extra siesta after this snack.

Meal 5, Lunch 2: Plate of tuna sandwiches, 1 box of butter flapjacks (a British snack made of oats and butter), some fruit, and 2 energy drinks. This meal is what for him was the “carb load-up” right before heading to the gym. He would drink the energy drinks while he was in the car driving towards the gym so that he could avoid getting a sugar rush right before he started to workout. This meal comes out to a total of 2070 calories.

Eddie Hall

Meal 6, Mid-workout snack: A few slices of roast beef and 4 scoops of protein powder. Yes, Eddie Hall’s diet includes a mid-workout snack.  Eddie would stop in the midst of his workout to eat a few slices of beef.  And, about three-quarters of the way through his exercise, he would have added a protein shake prepared with milk.

Meal 7, Dinner: 1 pound of pasta, 1 pound of minced meat in marinara sauce, garlic bread, and half of a family-size cheesecake. Eddie would have a 2-pound plate of spaghetti with garlic bread for his last big meal of the day and then wipe it all down with the second half of the cheesecake. Counting the dessert in, this meal alone would total 4,400 calories.

Eddie Hall

Meal 8, Evening snack: A protein bar and 1.5 liters of water. Last but not least, in bed, Eddie would get in a little bit of added protein for extra 200 calories.  This would have improved his muscle recovery correctly overnight before beginning all over again the next day.  If he really wanted it, he would place an alarm for the middle of the night and wake up to have some more extra protein powder.

Eddie Hall What to Eat

Here is what would be the staple in Eddie Hall’s diet in general:







Full-fat milk


Green Tea

Coconut Oil


Full-fat Greek yogurt





Peanut Butter

Cranberry Juice

Eddie Hall What to Avoid

Here is a list of foods that Eddie Hall would like to avoid in general:

Junk Food

Alcohol (while training)


Artificial Sweeteners

Chemical Additives

Fast Food

Besides just following a great meal plan, there are also some tips and tricks that one needs to follow and which Eddie Hall gives out for his family and friends too. Check out what diet tips does Eddie Hall provides.

Eddie Hall Diet Tips

Take Sleep Seriously

Because of his enormous size, Hall was required to use an oxygen mask throughout the night or whenever he sleeps.


Eddie’s legs are as powerful as the Vauxhall Corsa car and it is confirmed by the reports. Meanwhile, in another test, Hall achieved a staggering 2,444 watts, which was the highest ever recorded.

Career Moves

Now, What will be the next achievement for Hall? He states that perhaps Olympic weightlifting, or maybe acting.

Eddie Hall

Multi-Sport Edge

Eddie Hall struggled in competitive swimming and rugby as a teenager, which produced a solid basis from which he begins his career.

Not Always Fun

It is very common for Eddie Hall to suffer from torn muscles and ligaments, and he even once lost an eye during his competition.

That is not all about his diet plan. Eddie Hall is also known for taking a wide range of supplements which makes him achieve his goals more simply in addition to the simple diet plan and gym routine.

Eddie Hall Nutrition and Supplements

Besides just following a great diet and gym routine, Eddie Hall also has a great supplement cabinet for him to achieve his goals. When he won Europe’s strongest man, many newspapers and magazines to that he had added all his supplements into a single shake and gulped it down to supercharge himself during the competitions.

Most bodybuilders and athletes will use these nutrients and supplements to get in the nutrients without making them gain weight. This is also trying if you are trying to be the strongest man in Europe. You need to focus on lesser and lesser time on what you eat than setting a new record.

Eddie Hall

Eddie Hall needs a handful of variety for supplements to supercharge himself. It helps him to recover himself and make his muscle grow better. Here is a look at what all he is taking:
  1. Protein powder: Eddie Hall would make a good protein shake a part of his diet which helps him build his muscles. It was important because it would help his muscles recover. He would often wake up at night just to drink some proteins hake.
  1. Creatine: Creatine was a staple in Eddie’s routine.  He required it to develop up his energy levels before and during his workouts as well as improve his tissues after working out.  Creatine supplements like this help to build muscles while at the same time does not let you pack on extra fat. 
  1. BCAA: BCAA stands for branched-chain amino acids. Amino acids are considered the building blocks of muscles and hence, if you’re lifting a ton, you want to make certain you’ve got enough of them. They will not just make your existing muscles strong, but they will also make your new one grow fully and completely.
  1. Maltodextrin: Maltodextrin is a post-workout supplement for people seeking to make huge increases.  It’s a complex carbohydrate supplement that rebuilds your body’s glycogen levels shortly after a hard workout.  Your body requires glycogen because glycogen is a sugar that your body requires for producing some power. If you work out super hard and don’t replace your sugar levels, you apparently won’t heal correctly.
  1. ZMA: ZMA is a popular supplement in the bodybuilder’s community.  It stands for zinc magnesium aspartate and it’s necessary for helping you build more muscle strength.  Some analysis shows that both zinc and magnesium also assist to keep your testosterone levels in check.
  1. Taurine and glutamine: Both taurine and glutamine are particular examples of amino acids.  They’re usually located in many BCAA supplements and have several of the identical advantages as a common BCAA including building mass.
  1. Coconut oil supplement: Coconut oil has many advantages including boosting metabolism while preserving lean muscle mass.
  1. Green tea supplement: Eddie Hall also m likes to take green tea or a supplement for its properties. Green tea has tons of benefits from being high in antioxidants to burning body fat. While it’s popular for weight loss, it is also great for shedding fat. Besides the caffeine in the green tea makes it quite ideal to be taken before a workout.
  1. Multivitamin: Last but not least, Eddie took a multivitamin. Although he got sufficient nutrients from the meals that he already takes because of the intense workout routine, it might still not be complete.

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