Roman Reigns Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 24, 2024
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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.

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?

We found that 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

His Workout Principles

Roman Reigns' workout principles focus on building strength, agility, and endurance, essential for his WWE performances. His regimen includes:

  1. Heavy compound lifting: Reigns incorporates heavy compound exercises like bench presses, deadlifts, and squats to build core strength and muscle mass.
  2. Functional training: He engages in functional training exercises that mimic wrestling movements, enhancing his in-ring agility and performance.
  3. Cardiovascular workouts: Cardio sessions, including running and high-intensity interval training (HIIT), are crucial for maintaining his stamina and cardiovascular health.
  4. Flexibility and mobility exercises: To prevent injuries and maintain flexibility, Reigns includes stretching and mobility work in his routine.
  5. Consistency and intensity: He maintains a consistent workout schedule, often training five days a week, with each session focused on intensity and discipline.
  6. Nutrition and recovery: Reigns follows a high-protein diet for muscle recovery and growth, and emphasizes the importance of rest and recovery to sustain his intense training schedule.
  7. Adaptability: His workouts are adaptable, often modifying routines to suit his travel schedule and physical condition, ensuring continuous progress and performance readiness.

Roman Reigns' Diet Plan

Freshly cooked chicken breast and making protein shake

We found that Roman Reign has a simple approach to his diet, and that is loads of protein and calories. 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, arge 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, according to the Cleaveland Clinic, means a better functioning muscle protein synthesis and faster recovery [1].

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.


How To Get a Physique Like Roman Reigns?

To achieve a physique like Roman Reigns, focus on high-intensity strength training, including compound lifts and bodybuilding exercises, complemented by cardio sessions. Follow a protein-rich diet for muscle growth and recovery, and maintain consistency and discipline in both workout and nutrition.

How Many Days a Week Does Roman Reigns Workout?

Roman Reigns typically works out five days a week, focusing on intense strength training, cardio exercises, and specific routines for agility and endurance, while also dedicating time for recovery and rest to maintain his athletic performance and physique.

How Much Weight Does Roman Reigns Lift?

Roman Reigns reportedly lifts significant weights, including bench pressing around 445 pounds, showcasing his dedication to maintaining a powerful and athletic physique as part of his rigorous WWE training regimen.


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