Jon Pall's routine:
Monday- squat, step ups, leg extensions, leg curls, calves, abs
Tuesday- running and grip
Wednesday- bench press, dips, dumbbell presses, laterals, biceps
Thursday- running and grip
Friday- deadlift, clean pulls, bent over rows, calves, abs
(over the weekend he practised weight for height, caber toss, stone press and log press)