Roman Reigns’ Workout Routine: Train Like A WWE Champion!

Have you ever wanted to train like a WWE champion? Do you aspire to have the same level of fitness and strength as Roman Reigns? Well, now you can! With Roman Reigns’ workout routine, you can achieve your fitness goals and become a champion, too.

As a professional wrestler, Roman Reigns’ physique and strength are critical to his success in the ring. He has a rigorous workout regimen that helps him maintain his lean and muscular physique while also keeping him strong and agile. His dedication to fitness has earned him the title of one of the fittest athletes in the WWE.

If you want to emulate Roman Reigns’ success, you need to be disciplined and committed to your fitness journey. His workout routine is not only intense but also well-rounded, targeting all major muscle groups while also improving cardiovascular endurance. In this article, we will inspect Roman Reigns’ workout routine, so you can train like a WWE champion and achieve your fitness goals.

The Roman Reigns Story

Leati Joseph “Joe” Anoaʻi, aka Roman Reigns, was born on May 25, 1985, in Pensacola, Florida. He comes from a family of wrestlers and has Samoan, Italian, English, and Arbëreshë heritage.

Before joining the WWE, Roman had a successful high school football career and played for Georgia Tech. In 2006, he attempted to play in the NFL but was not selected.

He later signed with Minnesota Vikings but was released due to leukemia. He played for Edmonton Eskimos in the CFL but retired in 2008.

roman reigns workout routine

In 2010, Roman signed up with WWE’s Championship Wrestling, and two years later, he debuted as a villain under the name Roman Reigns. He quickly became a fan favorite and had an impressive performance at WrestleMania 31, winning his first WWE World Heavyweight Championship.

Roman Reigns continued to perform remarkably in the WWE and has won the heavyweight title six times to date.

Current Stats

To put things into perspective, Roman Reigns is an American wrestler, standing at 191 cm tall (6’3”) and weighing 120 kg (265 pounds). He is 35 years old, born on May 25th, 1985. Reigns is the recipient of several awards, including Superstar of the Year in 2014.

“I don’t even necessarily look at it as working out, or that it’s a separate thing,” he said. “It’s built-in—it’s as much a part of my day as being a father, being a performer, being a WWE superstar.”

roman reigns workout routine

WWE Roman Reigns Workout Routine

Reigns believes that fitness is an integral part of his identity, and he views it as being just as essential as being a father, a performer, or a WWE superstar. Reigns follows an intense training regimen that includes a combination of weight training and cardio conditioning exercises.

Reigns is widely recognized for his incredible strength, stamina which allow him to perform at the highest level in the ring. Ahead of his SummerSlam 2022 match against Brock Lesnar, Reigns shared his workout routine that has helped him to stay in peak physical condition.

He shares that he has followed the Y3T protocol with champion bodybuilders in the past and also included HIIT cardio conditioning when he couldn’t go to the gym in the early days of the Covid-19 pandemic. He works out six days a week, and he hits the gym regularly to maintain his incredible physique.


  • Seated Leg Curls: 3 sets, 12 reps
  • Squat: 5 sets of 12 reps
  • Leg Press: 4 sets of 10reps
  • Walking Lunge: 4 sets of 12 reps
  • Stiff-leg Deadlift: 4 sets of 12 reps


On Tuesday, Reigns hits eight different exercises. These exercises include:

  • Seated Alternate Dumbbell Curls: 2 sets of 12 reps
  • Cambered-bar Preacher Curls: 2 sets of 12 reps
  • Deadlift: 5 sets of 12 reps
  • One-Arm Dumbbell Row: 4 sets of 12 reps
  • Bent-Over Barbell Row: 4 sets of 12 reps
  • T-Bar Row: 4 sets of 12 reps
  • Seated Dumbbell Presses: 4 sets of 10-12 reps
  • Front Dumbbell Presses: 4 sets of 10-12 reps


  • Lying Leg Curls: 3 sets of 12 reps
  • Leg Extension: 5 sets of 12 reps
  • Front Squat: 5 sets of 12-10 reps
  • Hack Squat: 4 sets of 12 reps
  • Standing Leg Curl: 4 sets of 12 reps


On Thursday, Reigns hits seven different exercises for a total of four sets. These exercises include:

  • Lying Cambered-bar Extensions: 4 sets of 12 reps
  • Seated Cambered-bar Extensions: 4 sets of 12 reps
  • Lying Cambered-bar Extensions: 4 sets of 12 reps
  • Seated Cambered-bar Extensions: 4 sets of 12 reps
  • Incline Dumbbell Flyes: 4 sets of 12 reps
  • Machine Dips: 3 sets of 12
  • Incline Dumbbell Fly: 4 sets of 12


  • Leg Extension: 5 sets of 12 reps
  • Front Squat: 5 sets of 10-12 reps
  • Hack Squat: 4 sets of 10 reps
  • Standing Leg Curl: 4 sets of 10 reps
  • Lying Leg Curl: 4 sets of 12 reps

Saturday And Sunday:

Reigns rests on Saturday and Sundays.

Roman Reigns’ Diet

Roman Reigns eats a lot of protein and calories to help him maintain his incredible physique. He typically avoids eating too much before he hits the gym. Instead, he prefers to exercise on a light stomach.

Roman Reigns’ nutrition program plays a critical role in building his muscle mass and strength. He follows a high-protein diet with a macro ratio of 40% carbohydrates, 40% protein, and 20% fat. His diet includes bodybuilding staples like chicken, fish, red meat, and sausages. He eats veggies like sweet potatoes, broccoli, spinach, asparagus, and cauliflower. He gets healthy fats from avocadoes, walnuts, almonds, coconut oil, and almond butter.

  • Breakfast: Reigns usually eats oatmeal, eggs, and egg whites for breakfast.
  • Snack: For his snack, Reigns eats fruits or protein bars.
  • Lunch: Reigns usually eats a combination of steak, sweet potatoes, or rice with cooked vegetables for lunch.
  • Snack: Reigns typically eats Greek yogurt or protein bars for his mid-afternoon snack.
  • Dinner: For dinner, Reigns typically eats rice and chicken.

roman reigns workout routine

Roman Reigns Supplement Regime

To fuel his gains, Roman Reigns uses the following supplements:

  • Whey protein powder
  • BCAA (Branch Chain Amino Acids)
  • Glutamine
  • Creatine

Roman supplements his diet and workout routine with supplements like pre-workout, protein powder, fat burners, and amino acids. He drinks protein shakes twice a day, once after a workout, containing a 50/50 blend of protein and carbs.

Summing Up

Roman Reigns’ workout routine, diet plan, and supplement intake are essential components of his impressive physique. His workout routine is focused and intense, targeting different muscle groups, and his diet is protein and calorie-rich to support his muscle mass and strength. Supplements such as whey protein and pre-workout are also essential in aiding muscle recovery and energy levels during workouts. Incorporating his tips and regimen into a well-balanced fitness program can help you achieve similar progress as Roman Reigns.

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Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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