Joe Rogan’s Workout Routine & Diet Program – GarageGymPro

In recent years, Joe Rogan has become a household name. Whether you know him from the UFC or his world-famous podcast, you no doubt know his name.

He’s renowned for keeping in excellent shape and regularly talks about his current workout routine on his podcast.

However, if you want to be in Joe Rogan’s shape, you must follow his workout routine. Below you’ll discover a Joe Rogan-style workout you can perform.

While there’s no one workout that Joe Rogan follows, here’s an example of one workout he’s been known to perform over the years.

Joe Rogan Working Out at Home With Two Kettlebells

Day 1 Weightlifting Routine (Monday)

  • 30 min Cardio (in the morning, weights in the afternoon)
  • Superset:
  • Dumbbell Pullover: 4 sets of 10 reps, no rest
  • Pull-Up: 4 sets of 10 reps, 60-second rest
  • Seated Row (supinated grip): 4 sets of 15, 10, 8, 6 reps, 30-second rest
  • T-Bar Row: 3 sets of 12, 10, 8 reps, 30-second rest
  • Behind Neck Pull-down: 3 sets of 12, 10, 8 reps, 30-second rest
  • Superset:
  • Deadlift: 3 sets to failure, no rest
  • Cable Pulldown: 3 sets to failure, 60-second rest

Day 2 Weightlifting Routine (Tuesday)

  • 30 min Cardio (in the morning, weights in the afternoon)
  • Superset:
  • Leg Extension: 4 sets of 10 reps, no rest
  • Leg Curl: 4 sets of 10 reps, 60-second rest
  • Walking Lunge: 3 sets of 10 reps, 30-second rest
  • Squat: 4 sets of 15, 12, 10, 8 reps, 30-second rest
  • Superset:
  • Pistol Squat: 3 sets of 10 reps, no rest
  • Bodyweight Squat: 3 sets of 10 reps, 60-second rest
  • Superset:
  • Leg Extension: 3 sets to failure, no rest
  • Leg Curl: 3 sets to failure, 60-second rest

Day 3 Weightlifting Routine (Wednesday)

  • 30 min Cardio (in the morning, weights in the afternoon)
  • Ab workout
  • Hanging leg raises: 4 sets of 10-15
  • Wood Chops: 4 sets of 10-15 per side
  • Plank: 4 sets of 60-second holds
  • Followed by stretching or hot yoga.

Day 4 Weightlifting Routine (Thursday)

  • 30 min Cardio (in the morning, weights in the afternoon)
  • Lat Pull-down: 3 sets of 15, 12, 10 reps, 30-second rest
  • Deadlift: 3 sets of 15, 12, 10 reps, 30-second rest
  • Seated Row: 3 sets of 15, 12, 10 reps, 30-second rest
  • Muscle-up: 3 sets to failure, 60-second rest
  • Cable Fly: 3 sets of 15, 12, 10 reps, 30-second rest
  • Incline Dumbbell Press: 3 sets of 12, 10, 8 reps, 30-second rest
  • Flat Bench Press: 3 sets of 12, 10, 8 reps, 30-second rest
  • Superset:
  • Decline Smith Machine Bench Press (reverse grip): 3 sets to failure, no rest
  • Push-Up: 3 sets to failure, 60-second rest
  • Pec-Deck Fly: 3 sets to failure (drop set)

Day 5 Weightlifting Routine (Friday)

  • 30 min Cardio (in the morning, weights in the afternoon)
  • Machine lateral raises: 3 sets 15,12,10 reps
  • Cable front raises superset with rear delt flys: 3 sets 12, 10, 8 reps
  • Superset:
  • Cable front raises
  • Rear delt flys: 3 sets 12, 10, 8 reps
  • Superset:
  • Upright row
  • Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith machine shrugs: 3 sets 12, 10, 8 reps
  • Superset:
  • Preacher curls
  • Skull crushers: 3 sets 12, 10, 8 reps
  • Superset:
  • Supermans
  • Dips: 3 sets 12, 10, 8 reps

Even though this is an example of a Joe Rogan workout routine, he regularly adjusts his fitness regimen.

He uses different types of gym equipment in his routine, like his 35 lb kettlebell workout he often talks about.

At a minimum, Joe Rogan believes you should lift weights three times a week while combining cardio, yoga, Jiu Jitsu, functional movements such as battle rope workouts, and sauna sessions, giving your body a wide range of stimuli.

Cardio

When it comes to the Joe Rogan workout routine, he believes cardio should be part of every effective workout routine.

He performs roughly 30 minutes of fasted cardio every morning, helping him burn excess calories.

Cardio has a lot of benefits:

  • Improving heart health
  • Regulating blood sugar
  • Aiding sleep
  • Regulating weight
  • Strengthening your immune system
  • Boosting your mood
  • Lowering blood pressure,
  • Reducing chronic pain

Yoga

In recent years, Joe Rogan has enjoyed adding a combination of hot yoga and traditional yoga to his workout plan, including breathing exercises.

Some benefits of yoga include:

  • Can decrease stress levels
  • Helps relieve anxiety
  • Improves heart health
  • Increases sleep quality
  • Better flexibility and balance
  • Improved strength

MMA Training

Joe Rogan is well known for adding martial arts to his workout routines. He’s an experienced MMA fighter who enjoys MMA training.

In particular, he loves Muay Thai, Brazilian Jiu Jitsu, and kickboxing.

He adds a lot of bag work to his workout routines, which is a great cardio workout. Add Brazilian Jiu Jitsu grappling, and you’ve got a killer workout.

If you don't have a heavy bag at home, check out our guide to the best punching bag alternatives.

Kickboxing / Muay Thai

He regularly adds kickboxing and Muay Thai drills into his weekly routine when he is free from other workouts.

These include functional exercises such as battle ropes, bag work, footwork drills, and more.

Also Check Out - How To Build A Home Boxing Gym

Joe Rogan Kicking a Punching Bag During MMA Training

Who Is Joe Rogan? (Behind The Joe Rogan Experience)

At a young age, Joe Rogan gravitated towards MMA training. He began Karate at 14 and started Taekwondo a few years later.

At 19 years old, he won the US Open Championship Taekwondo competition.

Aside from his early martial arts experience, Joe Rogan was making the waves at local comedy clubs working as a stand-up comedian.

It wasn’t long before he was given the opportunity to present the popular TV show Fear Factor.

Building on the show’s success, he was approached to take on the role of the UFC commentator.

While he worked as the UFC commentator, he built up the popular Joe Rogan Experience Podcast, which has over 11 million listeners every episode.

And has a huge career working as a stand-up comedian. It seems whatever Joe Rogan touches turns to gold.  


Current Body Stats

Stat

Measurement

Height

5”7’

Weight

178 lbs

Age

55

Biceps

14.5 inches

Waist

39 inches

Chest

44 inches

Joe Rogan With Kickboxing Gloves On

Joe Rogan’s Workout Principles

As I mentioned, Joe Rogan's workout plan regularly changes to keep stimulating his body in new ways.

He's constantly improving his fitness levels while performing assistance work for his kickboxing and Jiu Jitsu training.

Joe Rogan often uses the Pavel Tsatsouline Protocol, in which he only ever performs about half his max during every workout.

Pavel has been accredited with introducing the use of kettlebells to the West [1] and believes they can help with injury prevention.

This means Joe Rogan lifts heavy enough to stimulate his muscle fibers but not heavy enough where his body goes to complete failure.

With this principle in mind, I’d suggest you work out close to failure, but leave 1-2 reps in the tank to prevent pushing your body to its limit and risking injuries.

He also tries to perform as many functional and bodyweight workouts as possible.  


Joe Rogan’s Diet Program

Regular Nutrition Plan (Breakfast, Lunch, Dinner, Snacks)

Joe Rogan takes his diet seriously. Rogan fuels all his workouts by eating a wide variety of foods, mainly from non-processed food sources.

He regularly eats game meat, mostly wild elk meat, but also hunts other animals, such as bears, which he makes sausages from.

Rogan leaves room on his plate for veggies and believes they should make up a big part of your plate.

I’m not going to give you the Joe Rogan meal plan, as his diet varies throughout the year, but he generally follows a set of principles.

Here are some key principles from the Joe Rogan nutrition plan:

  • Eat a lot of meat (mostly game)
  • Keep your food spicy such as spicy pickled cabbage
  • Drink a lot of water
  • Eat plenty of veggies
  • Snack on “healthy” snacks***
*** Rogan limits his snacking, but snacks on fruits, eggs, and oatmeal.

Carnivore Diet

As you no doubt know, Joe Rogan loves game meat, particularly wild Elk meat. So, it’s no wonder he decided to try the carnivore diet in 2020.

The carnivore diet consists of only eating meat, eggs, and cheese while avoiding anything that doesn’t come from an animal, such as vegetables, fruits, or carbs.

Now, this diet is rather extreme and isn’t for the faint-hearted.

Along with eating only animal-based products, Joe did take vitamin supplements and fish oil to ensure he wasn’t missing any vital nutrients.

However, he stated,

“When you have no carbohydrates, one of the things that’s most amazing is there is no crashing.” – Joe Rogan.

Intermittent Fasting

Intermittent fasting (IF) is currently part of Joe Rogan’s diet plan.

It’s extremely popular at the moment as it helps you lower your calorie intake by reducing your eating windows throughout the day.

Joe follows the 16:8 plan, which means that he will fast for 16 hours, and allow himself to only eat within an 8 hour window.

This usually means skipping breakfast and starting your eating window at lunch time.

Low-Carb Diet

The low-carb diet is the most simple Joe Rogan diet plan to follow. He generally tries to eat a low-carb diet and avoids highly processed sugars (when possible).

Although he does love to eat chocolate cake, which is something he spoke about during his interview with MMA star Gina Carano on his podcast.

This Joe Rogan diet plan requires you to cut out all processed sugars or carbohydrates such as pasta, bread, tortillas, chips, sodas, alcohol, candy, corn syrup, etc.

However, you don’t eliminate veggies from your diet; they’ll make up a large part of your plate.

While Rogan limits his carb intake, it might not be the perfect diet for you.

What Supplements Does Joe Rogan Take Regularly?

To ensure he gets all of the nutrients his body needs, Joe Rogan takes various workout supplements.

According to Joe, he takes:

  • Multivitamins
  • Pre-workouts
  • Vitamin B12
  • Vitamin D3
  • Alpha Brain (Onnit)
  • DHA Fish Oil
  • CBD
  • Creatine
  • Whey Protein
  • Glucosamine Chondroitin

Personally, I would recommend you take Whey Protein, Creatine [2], Multivitamins, D3, and a good pre-workout.

These supplements are proven effective in aiding your training regimes and help keep your body in excellent condition.

When it comes to supplements, Joe Rogan’s go-to brand is Onnit, which he is a co-founder of.

While he does speak a lot of sense when it comes to diet and nutrition, you should always keep in mind that he has a financial incentive to push these supplements.

Always remember that supplements are there to “supplement” your diet. You should always try to eat a varied diet and try not to rely on supplements too much unless you need to.

Read Also - Pros & Cons Of Pre-Workout


Joe Rogan's Workout Routine & Diet FAQs

How many hours does Joe Rogan work out each day?

Joe Rogan schedules his workouts into small and manageable sections. He usually performs 30 minutes of cardio training each morning, followed by an afternoon of weights, yoga, or martial arts.

How much does Joe Rogan run?

Joe Rogan runs around 2-3 times per week. However, this can sometimes change, especially if he's hunting wild game. He has been known to say, "I have to run twice this week," as he regards his cardio as an essential part of his training program.

Does Joe Rogan own Onnit?

Joe Rogan holds a large stake in Onnit, and takes many of their supplements, such as Alpha Brain, each day. He also loves using their gorilla-shaped kettlebells for his training and often swaps any dumbbell work for kettlebells.

Does Joe Rogan eat rice?

While he tries to limit his carbohydrate intake, he does eat rice from time to time, but very few carbs overall. Still, if you want to eat like Joe Rogan, consider eating mostly wild game meat and plenty of veggies… which Joe Rogan classes as "healthy food."


Conclusion

If you’re a fan of Joe Rogan and want to have the athletic body he does, then you need to train and eat like him.

The article above details his workout plan and gives an insight into his current diet.

Both his workouts and diet protocols are varied, but if you choose one that works for you and stick to it, you should get the results you’re looking for.

However, his workout plans aren’t for the faint-hearted, they’re pretty tough, and you might need a few sauna sessions after each workout to recover.

Try out the Joe Rogan workout plan above and see what results you get.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719359/
2. https://link.springer.com/article/10.1023/A:1022465203458

Last Updated on January 17, 2023