Get Huge With the Mountain’s ‘Game Of Thrones Workout Routine

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One of the most popular television series has finally come to an end.

Whether you are happy with the ending or raging with disappointment, “Game Of Thrones” will go down in history as one of the best TV shows. Ever.

One particular character in this show catches the eye with his size and strength. Gregor “the Mountain” Clegane is a knight and a powerful fighter who later becomes the personal bodyguard of Cersei Lannister. The character is portrayed by Icelandic strongman Hafþór Júlíus Björnsson (pronounced “Hafthor”).

Building an incredible physique like Björnsson requires two things: gaining a ton of muscle by bulking and losing the excess fat by cutting. Most people spend years in the bulking and cutting cycles. Mistakes made in these cycles cause them to spin their wheels instead of getting the physique they want.

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This is where the Kinobody Superhero Bulking Program comes in. Instead of bulking and cutting mindlessly, it teaches you how to gain muscle in the right proportions and avoid excess fat gain to look amazing.

Even though Hafþór Júlíus Björnsson ate a lot of calories (over 10,000 calories, to be specific) during his bulk, his diet was carefully structured to maximize muscle gain and fuel his workouts. Björnsson also followed a strength training routine that focused on heavy compound lifts.

How Big Is Hafþór Júlíus Björnsson in “Game Of Thrones”?

Hafþór Júlíus Björnsson is 6 foot 9 inches tall and weighs close to 400 pounds. The 30-year-old actor hovers around 15-18 percent body fat. As a Strongman, he aims to maximize his strength by keeping his body fat percentage a little high. If your priority is aesthetics, you should aim for a lower body fat percentage — around 10 percent.

Björnsson competes in Strongman events, but he wasn’t always this big. He used to be a basketball player with a tall, lean body. In the last 10 years, he gained a whopping 150 pounds — mostly muscle — to become the World’s Strongest Man. His bulking success is a result of a very high-calorie diet, a smart training plan, drugs and genetics.

Björnsson had to gain some body fat along with muscle to be able to maximize his muscle gain and strength. However, at that level, he could cut down to 10 percent body fat with visible abs very rapidly. This is the advantage of building muscle. If you invest enough time to maximize your muscle potential, cutting to a low body fat percentage is easy. He would do this, too, if his sport didn’t demand crazy amounts of strength.

(If you follow the nutrition advice from Superhero Bulking Program, you can avoid getting fat in the first place, too. This would be ideal for those who want to be incredibly strong but still have aesthetics.)

Key Characteristics of Björnsson’s “Game Of Thrones” Physique

Hafþór Júlíus Björnsson has large traps, a barrel chest, muscular arms and strong legs. The actor can deadlift over 1,000 pounds. This requires a tremendous level of muscle and strength in the back and legs.

Almost no one who is reading this will be able to deadlift 1,000 pounds (except you, Hafþór), but this shows you the importance of getting stronger on the big lifts.

In “Game Of Thrones,” the Mountain is dedicated to being a menacing, undefeatable badass. Hafþór’s physique needed to convey this aura, and he did so convincingly. While you might not have to defend the Queen of the Seven Realms, you can still look like you can pick up a car and look decent with your shirt off…at the same time.

The Mountain Workout Routine

If you look at Björnsson, you may think this guy lives in a gym and works out for hours every single day. However, that approach will not only get you burned out faster than an Icelandic giant in the California sun, it also won’t produce the optimal muscle gain.

The key to muscle building is sending a strong stimulus to the muscle and getting out of the way to allow for recovery and growth. This is why this workout is designed to hit every muscle group once or twice a week with heavy compound lifts and give plenty of time to rest and recover.

Unless you’re a professional athlete like Björnsson, building your physique shouldn’t be a full-time job. Working out only three times a week not only gives you enough time to live your life outside the gym, but it’s also the optimal frequency to build muscle. Even a professional like Björnsson lifts heavy weights only three times a week.

Since most of us can’t handle the volume of Björnsson’s program, this workout incorporates specialization periods to keep the workouts manageable. By specializing in one area at a time, you get enough volume on the focused muscle group without spending hours in the gym. In “The Mountain” workout, you’ll use chest and back specialization to improve your overall size. After you’re done with this phase, use the shoulder specialization in the Superhero Bulking Program to develop big, round deltoids. Having developed shoulders will make your upper body look even more impressive. The third phase of the program is arm specialization.

Doing all three specializations will help build your body one piece at a time. You’ll begin with chest and back, then cap out those shoulders and finally bulk up your arms. By giving specific areas of your body tremendous amounts of volume, they have no choice but to adapt to the load.

The Mountain Workout Schedule

Monday: Full Upper Body Workout

  • Incline Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)⁣
  • Flat Dumbbell Bench Press: 2 sets x 8-10, 10-12 reps (reverse pyramid training)⁣
  • Seated Hammer Curls: 4 sets x 8-10 reps (Kino rep training)⁣
  • Standing Cable Curls: 3 sets x 8-12 reps (Kino rep training)⁣
  • Triceps Pushdowns: 3 sets x 8-12 reps (Kino rep training)⁣
  • Face Pulls: 1 set x 15-20 reps + 3 sets x 6-8 reps (rest-pause training)

Wednesday: Lower Body and Abs

  • Squats or Bulgarian Split Squats: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
  • Leg Extensions: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
  • Calf Raises: 3 sets x 10-15 reps (straight sets)
  • Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
  • Ab Wheel Rollouts: 3 sets x 10-15 reps (straight sets)

Friday: Back and Shoulder Emphasis

  • Weighted Pullups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Bent-Over Dumbbell Rows: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Incline Dumbbell Flyes: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

The Mountain Workout Notes

Reverse Pyramid Training

Reverse pyramid training allows you to get stronger with heavy weights and increase your training volume with lighter weights. You will perform your heaviest set at the beginning when you’re fresh. In the subsequent sets, you’ll drop the weight by 10 percent and increase the number of reps. Rest three minutes between sets.

Rest-Pause Training

This type of training is to get a great pump in your muscles and is usually used as a finisher in Kinobody workouts.

For the full scoop, here’s Greg explaining rest-pause training:

Kino Rep Training

In order to increase the volume of your arms, you will use Kino rep training. This high-volume, high-rep training style will stimulate sarcoplasmic hypertrophy and increase muscle size.

Start with a relatively light weight and increase the weight in subsequent sets. Your last set should be very challenging and you should feel the pump in your muscles. Rest one to two minutes between sets.

Nutrition for the Mountain Workout

Nutrition is a crucial part of gaining muscle. Most people make the mistake of eating mindlessly during their bulk. This is not a good way to approach nutrition. The Superhero Bulking Program includes a nutrition plan designed to maximize muscle gain and minimize fat gain.

Lifting techniques such as reverse pyramid training, Kino rep training and rest-pause training are incorporated in the Superhero Bulking Program to accelerate the muscle building process.

Supplements for the Mountain Workout

Let’s be realistic: Unless you’re a genetic freak with incredible discipline, you won’t achieve the size and strength of Hafþór Júlíus Björnsson without using steroids. There are no legal and safe supplements that can help you gain 150 pounds of muscle. That’s just plain insane.

There are some supplements, though, that can improve your performance and help you get stronger.

One of those supplements is the all-natural pre-workout Kino Octane. What makes Kino Octane different is that it delivers clean, sustainable energy. You’ll get through your workouts with high energy and laser focus without the post-workout crash.

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You can also accelerate muscle growth by using the post-workout supplement, Kino Gains. Kino Gains is packed with research-backed ingredients at clinically effective doses, helping you get the most out of each and every workout.

If this program is too advanced for you, go through the Greek God Program first before starting this routine. (Or, take the physique quiz to find the ideal program for your fitness goals and body type.)

“Game Of Thrones” may be over, but that doesn’t mean you can’t look like a beastly knight!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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