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Roman Reigns Workout Routine, Diet Plan & Supplements

Michael Garrico
Published by Michael Garrico
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: May 6, 2022

As a personal trainer and bodybuilding coach, I follow the physical progress of many types of athletes. But WWE stars like Roman Reigns typically provide the greatest inspiration for people to achieve the best physique they can.

To figure out how he spends his days, we went through dozens of interviews and YouTube videos to come up with a Roman Reigns workout.

It was a lot of fun researching this, and you'll be surprised how cleverly this routine can work to transform your appearance.

Quick Summary

  • Roman Reigns, aka The Big Dog, has brought a great character to professional wrestling.
  • You'll notice a substantial improvement in his physique from his early football days into his latest SmackDown appearances.
  • The Roman Reigns workout routine is heavily focused on lifting weights and pushing himself to absolute limits.

Here Are His Stats

  • Born: 25 May, 1985
  • Height: 6'3"
  • Weight: 265 lbs

Roman Reigns started a football career but quickly switched to WWE in 2010 and a SmackDown brand which is a part of WWE’s main roster.

He's also ventured into movies with cameo appearances in Fast & Furious Presents, and it basically all comes down to a huge physical build.

How Does Roman Reigns Workout Routine Look Like?

The Roman Reigns workout routine is split over five days.

Monday: Arms

Using gym equipment

You don't get big arms like Roman without piling on the larger weight plates. 

  • Lying cambered bar extensions (3 sets of 8-12 reps)
  • Barbell curls (3 sets of 8-12 reps)
  • Cambered bar preacher curls (3 sets of 8-12 reps)
  • Seated alternate dumbbell curls (3 sets of 8-12 reps)
  • Triceps rope pushdowns (3 sets of 8-12 reps)

Tuesday: Legs

Man doing leg workout

You can tell from photos that Roman Reigns focuses a lot of work on getting big legs. 

  • Leg extensions (3 sets of 8-12 reps)
  • Lying leg curls (3 sets of 8-12 reps)
  • Front squats (3 sets of 8-12 reps)
  • Leg presses (3 sets of 8-12 reps)
  • Seated leg curls (3 sets of 8-12 reps)
  • Standing leg curls (3 sets of 8-12 reps)
  • Hack squats (3 sets of 8-12 reps)

Wednesday: Back And Shoulders

Performing shoulder workout

Maintaining a strong back is critical for wrestlers. 

  • One-arm dumbbell rows (3 sets of 8-12 reps)
  • Barbell rows (3 sets of 8-12 reps)
  • Military presses (3 sets of 8-12 reps)
  • Wide grip pull-ups (3 sets of 8-12 reps)
  • Lat pulldown (3 sets of 8-12 reps)
  • Lateral raises (3 sets of 8-12 reps)

Thursday: Arms And Chest

Muscular man flexing his muscles

Time to bulk up the chest and arms a bit more. 

  • Front dumbbell presses (3 sets of 8-12 reps)
  • Standing cable curls (3 sets of 8-12 reps)
  • Decline barbell presses (3 sets of 8-12 reps)
  • Incline dumbbell flyes (3 sets of 8-12 reps)
  • Incline dumbbell presses (3 sets of 8-12 reps)

Friday: Full Body

Man holding dumbbells above

Today is a mix of exercises to target all body parts and muscle groups. 

  • Seated cambered bar extensions (3 sets of 8-12 reps)
  • Standing leg curls (3 sets of 8-12 reps)
  • Decline Dumbbell presses (3 sets of 8-12 reps)
  • Lying leg curls (3 sets of 8-12 reps)
  • Seated dumbbell presses (3 sets of 8-12 reps)
  • Hack squats (3 sets of 8-12 reps)
  • T-bar rows (3 sets of 8-12 reps)

Saturday/Sunday: Rest And Recovery

Don't sit on the couch all day and feel sorry for yourself. Roman will do some light exercise like walking and jogging, but you can also do some hiking or swimming to stay active.

“I’m from a wrestling family, a wrestling dynasty. And as biased as that maybe, I firmly believe I am from the greatest wrestling family of all time.”  -Roman Reigns.

Roman Reigns' Diet Plan

Freshly cooked chicken breast and making protein shake

Roman Reign has a simple approach to his diet, and that is loads of protein and calories [1]. Here's what a typical day will look like.

  • Breakfast:  6-egg omelet and a large bowl of oatmeal with fresh fruit
  • Snack: Large protein shake and a cup of unsalted nuts
  • Lunch: Four chicken breasts, large portion of cooked vegetables and large portion of sweet potatoes
  • Snack:  Large protein shake
  • Dinner:  20 ounces of chicken, turkey, or beef, a bowl of brown rice and steamed vegetables

What Supplements Does He Take?

A small bowl of whey protein powder

To support a workout routine like this, you'll want to make sure you get the most out of each one. And that means adding a couple of supplements to your day.

Whey Protein Powder

You just can’t get the Roman Reigns look without sufficient protein.

Whey is the best option for bodybuilders to help with muscle recovery as it provides a full range of amino acids. That means a better functioning muscle protein synthesis and faster recovery [2].

Pre-Workout Supplement

Pre-workouts can help to improve your strength and endurance enough to add a few more pounds or reps to each set. It's not a magic powder that will turn you into a WWE star, but it is enough to speed up your natural progress noticeably.

Are You Ready To Work As Hard As Roman Reigns?

These workout routines are not for someone who's going to take a half-hearted approach to it.

If you don't keep yourself dedicated to five days at the gym, you'll just end up constantly sore and with little progress.

And if you want to make sure that your recovery times are effective enough so that you're actually growing bigger and are ready for the next training session, then make sure you invest in a good quality whey protein.

This can make all the difference, and it’s just a healthy and easy way to get a significant protein boost throughout the day.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/
  2. https://health.clevelandclinic.org/is-whey-protein-good-for-you/

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