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TRAIN WITH HAFTHOR BJORNSSON -
2018 WORLD STRONGEST MAN - AKA THE MOUNTAIN -
THE MOST COMPLETE TRAINING APP IN THE WORLD

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THOR'S TRAINING APP

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Beginner

Power

Strength

Hypertrophy

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THOR'S BEGINNGER PROGRAM - 1.0

Phase 1

Phase 2

This 12 week powerlifting specific program is designed to take you in to a powerlifting competition at the end of the program. Take your Squat, Bench Press and Deadlift to the next level with this program.

Powerlifting

THOR'S POWERLIFTING PROGRAM 1.0

Block 1

Block 2

Block 3

Train From Home With A Barbell, Rack, and Kettlebell.

At-Home

Barbell

THOR'S POWER PROGRAM - [At-Home Barbell]

Phase 1 is the highest volume phase of this program, with sets of 6 slow-tempo reps for the main exercises, and challenging you with 10 sets of 6 reps prescribed for snatch grip deficit deadlifts. 

In Phase 2 the overall volume will reduce and intensity will increase, and although you won’t be performing the main lifts with a slow tempo, you will perform pauses for all of the main exercises. 

In this final phase you will continue to use pauses for all of the main lifts, to teach you to control the weight and maintain good technique and tension under load.

Phase 3

THOR'S POWERLIFTING PROGRAM 2.0

Kettlebell

THOR'S POWER PROGRAM - [At-Home Kettlebell]

We have included RPE and rep prescriptions - choose a weight that will allow you to perform as close to that rep and RPE scheme as possible. For AMRAP sets, perform as many as possible until your technique starts to breakdown (mechanical failure - stop when you reach this point). 

This is more than just a program, this is the most comprehensive guide to building a strong deadlift. The Strongest Deadlifter on the Planet - Hafthor Bjornsson, and World Renowned Strength Coach - Sebastian Oreb; have teamed up to provide insight into Hafthor's training in the months and years prior to this, and teach you how to use this same approach in your own training so you can build a strong body and a badass deadlift.

Deadlift

THE DEADLIFT GOSPEL - [Part 1]

The focus of this phase is on learning and perfecting the conventional deadlift technique - with moderate weights, lower reps, and lots of practice with this exercise. 

This phase utilises a more challenging deadlift variation - the snatch grip deadlift from a deficit, which will take you through a greater range of motion and help to build muscle and improve your work capacity for the upcoming phases. 

In this phase the weights start to increase, and this is the heaviest squat phase in the entire program - which will build great baseline strength for the upcoming deadlift peak. 

Thor’s Power Program 1.0 is the exact program that Hafthor Julius Bjornsson followed to win the World’s Strongest Man Competition in 2018. Learn the tips, secrets, and programming principles that Thor used to get as strong as he is today. 

THOR'S POWER PROGRAM 1.0

In this phase the reps reduce slightly so the intensity should increase across the different exercises. Instead of overloading by increasing the weight each week, you will overload with exercise variation and by increasing the volume you perform each week.

In the final phase, the reps drop again and intensity increases, and in the final week a number of the exercises will peak to an AMRAP (as many reps as possible) set. 

Powerbuilding

Bodybuilding

THOR'S POWERBUILDING PROGRAM 1.0 

This program uses a higher volume with more exercise variety, to stimulate greater hypertrophy. Several of the exercises also have slow tempo eccentric components (negatives), to overload those movements and enforce good lifting technique. 

In phase 2 there is still a large amount of movement variety but the volume across most exercises is considerably reduced, and the reps for the main exercises will peak to a heavy single in the fourth week. 

THE DEADLIFT GOSPEL - [Part 2]

In this phase paused deadlifts will become more of a focus while you taking a conservative approach to upper body and squat days, to improve your recovery for your deadlift sessions. 

In the next 8 weeks, you will peak to a heavy PB conventional deadlift, so the rest of your training will be quite conservative and you will only go heavy on deadlifts every second week so you can maximise your recovery.

In the next 4 weeks, you will peak to a heavy PB conventional deadlift, so the rest of your training will be quite conservative and you will only go heavy on deadlifts every second week so you can maximise your recovery.

In this phase you are preparing your body for the upcoming training. The volume is higher and intensity is lower, so you can improve your work capacity, build muscle mass and strengthen your joints for the upcoming phases. 

In Phase 2 the weights begin to increase and the volume decreases across the 4 week phase, so that by the final week you will perform only 1 heavy (but submaximal) single for the major exercises.

In Phase 3, the weights get heavier and recovery becomes one of our primary goals, with a reduction in volume across all exercises and a weekly undulating model where you will only perform heavy deadlifts and squats on alternate weeks.

Thor’s Power Program 2.0 is a modified version of the program Hafthor Julius Bjornsson followed into the World’s Strongest Man Competition in 2019. This is a peaking program that will take you to your max lifts.

THOR'S POWER PROGRAM 2.0 - [Gym Edition]

This phase is all about preparing your body for what’s to come, with lower intensity (loads) and higher volume to build muscle and develop your work capacity. 

Phase 2 and 3 goes for 8 weeks total, with mini deloads programmed into every second week, and the reps gradually reducing so you are peaking to a 1-rep max on all the main lifts in week 12. 

Thor’s Power Program 2.0 is a modified version of the program Hafthor Julius Bjornsson followed into the World’s Strongest Man Competition in 2019. This is a peaking program that will take you into a Strongman competition.

Strongman

THOR'S POWER PROGRAM 2.0 - [Strongman Edition]

Conditioning

Endurance

THOR'S CONDITIONING PROGRAM 1.0

This program has 4 full body sessions per week and trains both strength and strength endurance. The strength component of this phase follows moderate rep schemes of 3-5 sets of 5 reps, and the program includes a lower body strength-endurance circuit integrated into each of the upper body strength days. 

There is reduced volume for the strength work, and this will continue to drop as the phase goes on, in order to peak strength and power. 