Welcome to our Conan the Barbarian workouts. Strongman circuits to test strength, stamina and willpower.
Want to skip the intro and go straight to the workouts? Click below!
Table of Contents
❄️ Out of the Frozen North
Before the crown, before the legends, before the stories carved into stone, there was simply Conan — a Cimmerian child who survived fire, chains, and slaughter to become the greatest warrior of the Hyborian Age.
Born in the frozen north, shaped by hardship and battle, Conan lived by his own code: strength, cunning, endurance, and the will to rise no matter how many times the world tried to crush him. From thief to mercenary, pirate to commander, and eventually King of Aquilonia, Conan embodied raw physical power backed by panther-like speed and instinct.
📜 About the Character
Conan was created by Robert E. Howard in 1932, becoming one of the most enduring heroes in fantasy fiction. A Cimmerian of the far north, Conan’s early life was defined by tragedy — after his parents were murdered by a horde of marauders, he survived and escaped into the wild.
Growing up fast, he became a respected warrior by fifteen. His adventures carried him across kingdoms, deserts, jungles, and lost cities — battling monsters, wizards, tyrants, and fate itself. Known for his incredible stamina, explosive speed, and tactical mind, Conan proved again and again that survival belongs to those who can endure more than others dare.
Conan has been portrayed in the cinema by both legendary actor/bodybuilder/governor of California Arnold Schwarzenegger and by Khal Drogo himself Hawaiian Jason Momoa.
🏋️ The Barbarian Method
On film, Conan has been portrayed by both Arnold Schwarzenegger, whose iconic 1982 performance defined the sword-and-sorcery genre, and Jason Momoa, who brought a modern ferocity to the role.
These circuits draw directly from the physical ethos behind both portrayals — brutal strongman-style movements built to develop power, strength, and functional brutality.
Expect heavy carries, deadlifts, drags, presses, and explosive lifts — the kind of training that reflects Conan’s world: pushing siege gates, hauling logs, wielding swords the size of small humans, and surviving on nothing but grit and instinct.
Low reps.
High weight.
No weakness.
This is how barbarians are made.
“To crush your enemies, see them driven before you, and to hear the lamentation of their women.”
Conan
The Trials of Conan Circuits
These circuits blend strength, power, endurance, and agility — forging the kind of raw, functional capability worthy of a Cimmerian.
Each workout focuses on a different aspect of barbarian conditioning, from grinding strength to explosive violence.
Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
⛓️🛞 Wheel of Pain Workout
The Wheel of Pain is your foundational circuit — long, grinding, and designed to break you in… before the real suffering begins.
Format: 12-exercise circuit
Rounds: 3–4 (adjust to level)
Rest: 2–3 minutes between rounds
Focus: Conditioning, muscular endurance, work capacity
Notes: Maintain crisp technique and steady pace. This is about effort, not rushing.
Workout A: Mondays/Weds/Fridays
NB: To clarify for this ‘variation’ next to an exercise simply means you can use the resistance tool of your choice. BB = Barbell. KB = Kettlebell. SB = Sandbag. DB = Dumbbell. It’s up to you, but make the weight challenging.
- DB Farmers walks: x 1 minute.
- Tire flips: x 1 minute,
- Sledgehammers: x 1 minute.
- Deadlifts variation: x 12 reps 70%1RM.
- Sandbag shouldering: Medium to heavyweight x 12 reps each side.
- Military press variation: x 12 reps.
- Good morning variation: x 12 reps.
- Back squat variation: x 12 reps.
- Push press variation: x 12 reps.
- Clean variation: x 12 reps.
- Weighted abs x 25 reps.
- Bent over row variation: x 12 reps.
Workout B: Tues/Thurs
- Barbell glute ham raise: x 12 reps.
- Mace shoulder rotation. (or KB halo’s): x 12 reps each side.
- Sledge push: x 1 minute.
- Sprints: x 10 (100 metres).
- Zercher squat variation: x 12 reps.
- Barbell landmine obliques and squats: x 20 reps (10 each side – obliques) x 15 reps squats.
- Medicine ball slams: x 20 reps.
- Trap bar deadlifts: x 12 reps, 70%1RM.
- Pull-ups: x 10 reps.
- Bench press: x12 70%1RM.
- Push-ups: to failure.
- Medicine wall ball throws: x 1 minute.
Saturday/Sunday:
Active recovery, cycling, walking, light runs.
Workout duration: 4 weeks.
🌲 The Tree of Woe Workout
A descending-rep strength gauntlet built around heavy labour and minimal rest — a brutalist test of will.
Format: Heavy sets with decreasing reps each round.
Rounds: 3 rounds per exercise.
Structure:
- Round 1: 7 reps → 7 seconds rest → next exercise.
- Round 2: 6 reps → 6 seconds rest.
- Round 3: 5 reps → 5 seconds rest.
Rest Between Rounds: 1–2 minutes
Focus: Power under fatigue, brute strength, disciplined breathing
Notes: Stick to the rep/rest countdown — the short rests are the punishment.
Workout Split
- Day 1 – Chest.
- Day 2 – Back.
- Day 3 – Legs.
- Day 4 – Core.
- Day 5 – Arms and Shoulders.
- Day 6 – Active recovery.
- Day 7 – Rest.
Day 1: Chest
- Flat Bench Press:
- Incline Bench Press:
- Incline Dumbbell Press:
- Dumbbells Push-Ups:
- Triceps Dips:
- 1st round: 7 sets of 7 reps with each exercise. 7 seconds rest after each exercise.
- 2nd round: 6 sets of 6 reps with each exercise. 6 seconds rest after each exercise.
- 3rd round: 5 sets of 5 reps with each exercise. 5 seconds rest after each exercise.
Do 3 rounds of each exercise, with 2-3 minutes of rest in between each round.
Day 2: Back
- Standard pull up:
- Reverse grip pull-ups:
- Close grip pull-up:
- Dumbbell rows:
- Barbell reverse bent over rows:
- 1st round: 7 sets of 7 reps with each exercise. 7 seconds rest after each exercise.
- 2nd round: 6 sets of 6 reps with each exercise. 6 seconds rest after each exercise.
- 3rd round: 5 sets of 5 reps with each exercise. 5 seconds rest after each exercise.
Do 3 rounds of each exercise, with 2-3 minutes of rest in between each round.
Day 3: Legs
- Body Weight Squat:
- Barbell Straight Leg Deadlifts:
- Barbell Rear Squat:
- Bodyweight Jump Squat:
- 1st round: 7 sets of 7 reps with each exercise. 7 seconds rest after each exercise.
- 2nd round: 6 sets of 6 reps with each exercise. 6 seconds rest after each exercise.
- 3rd round: 5 sets of 5 reps with each exercise. 5 seconds rest after each exercise.
Do 3 rounds of each exercise, with 2-3 minutes of rest in between each round.
Day 4: Core
- Medicine ball slams:
- Kettlebell swings:
- Burpees:
- Kettlebell windmills: (7 each side).
- Barbell Landmine obliques: (7 each side).
- 40-yard sprints:
- 1st round: 7 sets of 7 reps with each exercise. 7 seconds rest after each exercise.
- 2nd round: 6 sets of 6 reps with each exercise. 6 seconds rest after each exercise.
- 3rd round: 5 sets of 5 reps with each exercise. 5 seconds rest after each exercise.
Do 3 rounds of each exercise, with 2-3 minutes of rest in between each round.
Day 5: Arms
- Barbell military press:
- Bodyweight triceps dips:
- Diamond push-ups:
- DB Preacher Curls:
- DB Triceps extension:
- 1st round: 7 sets of 7 reps with each exercise. 7 seconds rest after each exercise.
- 2nd round: 6 sets of 6 reps with each exercise. 6 seconds rest after each exercise.
- 3rd round: 5 sets of 5 reps with each exercise. 5 seconds rest after each exercise.
Do 3 rounds of each exercise, with 2-3 minutes of rest in between each round.
Saturday/Sunday:
Active recovery, cycling, walking, light runs.
Workout duration: 4 weeks.
🗡️ The Riddle of Steel Workout
A classic pyramid circuit forged around escalating weight and declining reps — strength, discipline, and control.
Format: Pyramid loading
Rounds per Exercise: 4
Structure:
- Round 1: 10 reps @ 60% 1RM.
- Round 2: 8 reps @ 65% 1RM.
- Round 3: 6 reps @ 75% 1RM.
- Round 4: 4 reps @ 85% 1RM.
Rest: 2–3 minutes between rounds
Focus: Progressive overload, explosive strength, precision
Notes: Maintain strict form as weight climbs — control is the essence of steel.
Structure
- Day 1 – Chest and Back.
- Day 2 – Shoulders and Arms.
- Day 3 – Legs and Lower Back.
- Day 4 – Chest and Back.
- Day 5 – Shoulders and Arms.
- Day 6 – Legs and Lower Back.
- Day 7 – Rest.
Days 1 and 4: Chest and Back
- Bench Press: 3-4 sets x 12. 10. 8. 6 reps.
- Incline Bench Press: 3-4 sets x 12. 10. 8. 6 reps.
- Push-ups: 3-4 sets x 12. 10. 8. 6 reps.
- Dumbbell pullovers: 3-4 sets x 12. 10. 8. 6 reps.
- Chin-ups: 3-4 sets x 12. 10. 8. 6 reps.
- Renegade rows: 3-4 sets x 12. 10. 8. 6 reps.
- Bent over rows: 3-4 sets x 12. 10. 8. 6 reps.
- Deadlift: 3-4 sets x 12. 10. 8. 6 reps.
- Weighted crunches: 5 sets x 25 reps.
Perform each exercise in order, moving onto the next only once all reps and sets are complete. Allow 2-3 minutes of rest in between each set for a full recovery.
Days 2 and 5: Shoulders and Arms
- Barbell clean and press: 3-4 sets x 12. 10. 8. 6 reps.
- DB lateral raises: 3-4 sets x 12. 10. 8. 6 reps.
- Barbell upright rows: 3-4 sets x 12. 10. 8. 6 reps.
- Military press: 3-4 sets x 12. 10. 8. 6 reps.
- Standing barbell curl: 3-4 sets x 12. 10. 8. 6 reps.
- Dumbbell Zottman curl: 3-4 sets x 12. 10. 8. 6 reps.
- Close grip bench press: 3-4 sets x 12. 10. 8. 6 reps.
- Barbell/Eazy bar French Press: 3-4 sets x 12. 10. 8. 6 reps.
- Wrist curls: 3-4 sets x 12. 10. 8. 6 reps.
- Reverse wrist curls: 3-4 sets x 12. 10. 8. 6 reps.
- Reverse crunches: 5 sets x 25 reps.
Perform each exercise in order, moving onto the next only once all reps and sets are complete. Allow 2-3 minutes of rest in between each set for a full recovery.
Days 3 and 6: Legs and Lower Back
- Barbell Back squats: 3-4 sets x 12. 10. 8. 6 reps.
- Barbell lunges: 3-4 sets x 12. 10. 8. 6 reps.
- Dumbbell upright rows: 3-4 sets x 12. 10. 8. 6 reps.
- Nordic Raises: 3-4 sets x 12. 10. 8. 6 reps.
- Straight leg deadlifts: 3-4 sets x 12. 10. 8. 6 reps.
- Good mornings: 3-4 sets x 12. 10. 8. 6 reps.
- Standing calve raises: 3-4 sets x 12. 10. 8. 6 reps.
- Weighted crunches: 5 sets x 25 reps.
Perform each exercise in order, moving onto the next only once all reps and sets are complete. Allow 2-3 minutes of rest in between each set for a full recovery.
Saturday/Sunday:
Active recovery, cycling, walking, light runs.
Workout duration: 4 weeks.
Whichever workout you undertake. Remember to cool down, stretch and drink water!
Workout Complete!!
If you have enjoyed this workout please share or feel free to comment below 🙂
Related Posts
Our Other Posts
Savate – Kickboxing from slums and ports of 18th Century France
From the gritty 19th century Parisian back alleys to the gleaming rings internationally, explore the
