Last Updated On June 27, 2023
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.
Rogans Quick Workout Summary
Main Workout Goal | Maintaining Overall Fitness and Strength |
Program Duration | 9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-120 minutes |
Equipment Required | Dumbbells, Barbells, T-Bar, Kettlebells |
Recommended Supplements | Whey Protein Powder Pre-Workouts Multivitamins Creatine Vitamin B12 Vitamin D3 |
Joe Rogan Workout Routine Explained
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.
Day 1 Weightlifting Routine (Monday)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cardio (in the morning) | 1 | 30 min | |
(weights in the afternoon) | 1 | 30 min | |
Dumbbell Pullover | 4 | 10 | 60-Second |
Pull-Up | 4 | 10 | 60-second |
Seated Row (supinated grip) | 4 | 15, 10, 8, 6 | 30-second |
T-Bar Row | 3 | 12, 10, 8 | 30-Second |
Behind Neck Pull-down | 3 | 12, 10, 8 | 30-Second |
Deadlift | 3 | to failure | No Rest |
Cable Pulldown | 3 | To Failure | 60-Second |
Day 2 Weightlifting Routine (Tuesday)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cardio (in the morning) | 1 | 30 min | |
(weights in the afternoon) | 1 | 30 min | |
Leg Extension | 4 | 10 | no rest |
Leg Curl | 4 | 10 | 60-second |
Walking Lunge | 3 | 10 | 30-second |
Squat | 4 | 15, 12, 10, 8 | 30-Second |
Pistol Squat | 3 | 10 | no rest |
Bodyweight Squat | 3 | 10 | 60-Second |
Leg Extension | 3 | To Failure | No Rest |
Leg Curl | 3 | To Failure | 60-Second |
Day 3 Weightlifting Routine (Wednesday)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cardio (In The Morning) | 1 | 30 Min | |
(Weights In The Afternoon) | 1 | 30 Min | |
Hanging leg raises | 4 | 10-15 | 30-second |
Wood Chops | 4 | 10-15 per side | 30-Second |
Plank | 4 | 60-second holds | 30-Second |
stretching or hot yoga | 1 | 30 min |
Day 4 Weightlifting Routine (Thursday)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cardio (in the morning) | 1 | 30 min | |
(weights in the afternoon) | 1 | 30 min | |
Lat Pull-down | 3 | 15, 12, 10 | 30-second |
Deadlift | 3 | 15, 12, 10 | 30-second |
Seated Row | 3 | 15, 12, 10 | 30-second |
Muscle-up | 3 | to failure | 60-second |
Cable Fly | 3 | 15, 12, 10 | 30-second |
Incline Dumbbell Press | 3 | 12, 10, 8 | 30-second |
Flat Bench Press | 3 | 12, 10, 8 | 30-second |
Decline Smith Machine Bench Press (reverse grip) | 3 | To Failure | No Rest |
Push-Up | 3 | to failure | 60-Second Rest |
Pec-Deck Fly | 3 | To Failure (Drop Set) | 60-Second Rest |
Day 5 Weightlifting Routine (Friday)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cardio (in the morning) | 1 | 30 min | |
(weights in the afternoon) | 1 | 30 min | |
Machine lateral raises | 3 | 15,12,10 | 30-Second Rest |
Cable front raises superset with rear delt flys | 3 | 12, 10, 8 | 60-Second Rest |
Cable front raises | 3 | 12, 10, 8 | 60-Second Rest |
Rear delt flys | 3 | 12, 10, 8 | 30-Second Rest |
Upright row | 3 | 12, 10, 8 | 60-Second Rest |
Dumbbell raises | 3 | 12, 10, 8 | 60-Second Rest |
Smith machine shrugs | 3 | 12, 10, 8 | 30-Second Rest |
Preacher curls | 3 | 12, 10, 8 | 30-Second Rest |
Skull crushers | 3 | 12, 10, 8 | 60-Second Rest |
Supermans | 3 | 12, 10, 8 | 30-Second Rest |
Dips | 3 | 12, 10, 8 | 30-Second Rest |
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, different types of 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:
Related Article: Best Cardio Equipment For Home Gyms
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:
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.
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.
Related Article - Roman Reigns Workout Routine And Diet Plan
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’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.
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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:
*** 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 To Go For
What To Avoid
Check Out - Dragon Ball Z's Diet Plan And Training Routine
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:
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.
Related Article: Pros & Cons Of Pre-Workout
Joe Rogan's Workout Routine & Diet FAQs
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.
While he tries to limit his carbohydrate intake, he does eat rice from time to time, but very few carbs overall. Carbs aren’t inherently bad, and you should use them to fuel your body so you can perform the Joe Rogan workout mentioned above.
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."
Joe Rogan schedules his workouts into small and manageable sections, totalling around 2-3 hours per day. He usually performs 30 minutes of cardio training each morning, followed by an afternoon of weights, yoga, or martial arts.
Joe Rogan holds a large stake in Onnit, and Rogan 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.
He believes using kettlebells and other functional equipment has helped him develop as a mixed martial artist.
Related Article - Chris Heria's Meal Plan And Workout Routine
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
