Last Updated On January 1, 2026
Roman Reigns is easily one of the most popular WWE wrestlers today, with a superhuman body that can make any opponent quiver with fear. He didn’t just come out of the womb looking like that, so how does he do it?
We’re here to give you all the tips and tricks, from the Reigns workout routines to his diet and supplement regime. If you want to look like The Powerhouse, don’t go anywhere!
- Workout Summary - Quick Guide
- Roman Reigns’ Workout Routine (For Big gains)
- Who Exactly Is Roman Reigns? (History and Background)
- Current Body Stats
- Roman Reigns’ Exercise and Training Principles
- Roman Reigns’ Diet Plan Explained
- Roman Reigns Supplement Regime
- Common Questions About Roman Reigns
- Summary - Start Working Out!
Workout Summary - Quick Guide
Main Workout Goal | build strength, power and endurance |
Program Duration | 10 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | T-Bar, Dumbbells, Barbells |
Recommended Supplements | Multivitamins Whey Protein |
Roman Reigns’ Workout Routine (For Big gains)
Roman Reigns’ workout routine is extremely important, with him essentially being the face of the WWE.
His personal trainer, Neil Hill, has meticulously curated a workout routine for him known as “Y3T”, where weeks 1 and 2 are all focused on building muscle and strength. Week 3 and 4, however, are more centered around overall resilience and endurance.
There will also be many variants of an exercise incorporated over the weeks. For example, one week, he may do regular rows, and another, he may do close-grip or wide-grip rows.
If you notice, there also aren't any dedicated workouts for the abs or core. He does do some light stomach work, but as most of these lifts already engage the core, it's not really necessary to do specific routines targeting the abdominal muscles.
One big factor that goes into the physique he has today is the fact that he has three dedicated leg days per week. That's practically unheard of, no matter who you are.
Aside from that, he has one dedicated day for the back and biceps and another for chest, triceps, and compound shoulder exercises.
For fat-burning and resilience, he'll also perform a few rounds of high-intensity interval training (HIIT) a week. On Saturday, he will go run and perhaps fit in some supersets.
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Monday
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg Squat | 2 | 12 | 20-30 secs |
Leg Presses | 4 | 12 | 20-30 Secs |
Walking | 2 | 100 yards | 40-50 secs |
Dead-lifts | 3 | 12 | 20-30 Secs |
Seated Leg Curls | 3 | 12 | 20-30 Secs |
Related Article - Best Leg Extension & Curl Machines
Tuesday
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlifts | 4 | 8-12 | 20-30 Secs |
Barbell Rows | 3 | 10-12 | 20-30 Secs |
T-bar Rows | 10 | 10-12 | 20-30 Secs |
One-arm Dumbbell Rows | 3 | 10-12 | 20-30 Secs |
Barbell Curls | 4 | 12 | 20-30 Secs |
Seated Alternate Dumbbell Curls | 2 | 12 | 20-30 Secs |
Cambered-bar Preacher Curls | 2 | 12 | 20-30 Secs |
Standing Cable Curls | 2 | 12 | 20-30 Secs |
Military Presses | 4 | 10-12 | 20-30 Secs |
Seated Dumbbell Presses | 4 | 10-12 | 20-30 Secs |
Front Dumbbell Presses | 4 | 10-12 | 20-30 Secs |
Related Article - Best T-Bar Row Alternatives
Wednesday
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg Extensions | 4 | 30 | 20-30 Secs |
Front Squats | 4 | 12-15 | 20-30 Secs |
Hack Squats | 3 | 12 | 20-30 Secs |
Standing Leg Curls | 3 | 12 | 20-30 Secs |
Lying Leg Curls | 3 | 12 | 20-30 Secs |
Thursday
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Decline Dumbbell Presses | 3 | 12 | 20-30 Secs |
Lying Cambered-bar Extensions | 4 | 12 | 20-30 Secs |
Machine Dips | 4 | 12 | 20-30 Secs |
Seated Cambered-bar Extensions | 4 | 12 | 20-30 Secs |
Incline Dumbbell Presses | 4 | 12 | 20-30 Secs |
Decline Barbell Presses | 3 | 12 | 20-30 Secs |
Incline Dumbbell Flyes | 4 | 12 | 20-30 Secs |
Related Article - Dumbbell Vs Barbell Bench Press
Friday
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg Extensions | 4 | 30 | 20-30 Secs |
Front Squats | 4 | 12-15 | 20-30 Secs |
Lying Leg Curls | 3 | 12 | 20-30 Secs |
Hack Squats | 3 | 12 | 20-30 Secs |
Standing Leg Curls | 3 | 12 | 20-30 Secs |
Saturday: Running
Sunday: Rest
Who Exactly Is Roman Reigns? (History and Background)
Leati Joseph "Joe" Anoa'i, also known as Roman Reigns, was born in 1985 in Pensacola, Florida. Coming from a family of pro wrestlers, he has Samoan heritage and is also related to famous wrestler and actor Dwayne "The Rock" Johnson.
Before professional wrestling, he actually had quite the run in football, starting by being named Defensive Player of The Year in his senior year of high school. He then went on to play for the Georgia Institute of Technology, named to the All-Atlantic Coast Conference in 2006.
In 2007, he was signed by the Minnesota Vikings but was diagnosed with leukemia and released shortly after. The following year, he was signed to the Edmonton Eskimos in the Canadian Football League (CFL), where he was also released that year and decided to retire.
Related Article - Joe Rogan's Exercise Routine And Diet
In 2010, he signed a contract with the WWE as "Roman Leake." In 2012, he rebranded to Roman Reigns and was a villain. Just two years later, he'd been so successful he headlined the show.
Current Body Stats
Reigns, often known as "Big Dog," maintains his exercise and diet in such a way that his body stats don't change much. This is also important as we have to remember he's essentially playing a character and must stay in tip-top shape to look like the WWE Roman Reigns.
Stat | Measurement |
|---|---|
Height | 6’2” |
Weight | 264.5 lbs |
Age | 37 years old |
Biceps | 20 inches |
Waist | 36 inches |
Chest | 52 inches |
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Roman Reigns’ Exercise and Training Principles
In order to both achieve and maintain his amazing physique, Reigns must lift heavy and hard. When gaining large amounts of muscle, it's crucial that you're lifting at least 50% of your one-rep max.[1]
As a WWE superstar, Roman Reigns must maintain a very aesthetic look as he is, after all, on TV with his shirt off. This means that his workouts are very calculated, rather than just doing random lifts. Both muscle size and strength are important.
As you may have already noticed, the Roman Reigns workout/gym routine is structured around essential compound lifts like squats, deadlifts, and the bench press.
Compound lifts offer many benefits, from improving intermuscular coordination and flexibility to improving movement efficiency and burning calories.[2]
The Tribal Chief is the kind of person who doesn't like to sit still, so if he's on a long plane ride or road trip, he likes to spend even more time in the gym.
Reigns genuinely cares about his health and fitness instead of just his appearance. This aids him in his wrestling abilities but also keeps his muscles and bones nice and healthy.
Related Article - Best Compound Exercises For Arms
Roman Reigns’ Diet Plan Explained
With Roman Reigns weighing 245 pounds, it's no secret he requires a lot of protein and calories to keep that muscle packed on.
While he doesn't like eating much before the gym, he tries to space out 6 meals over every 3 hours. You'll notice that most of the food he consumes is very healthy, namely natural sources of protein, vitamins, and minerals, with lots of vegetables.
If you take a look, you'll see that his diet is rather mundane and consists largely of chicken and rice and protein shakes. Protein shakes are an easy way to consume enough protein without the added calories.
However, he does live his life and will have some cheat meals every now and then. Then, the next day, he will spend extra time putting in exercise to compensate and ensure it doesn't negatively affect his body.
Breakfast
Snack
Lunch
Snack
Dinner
What To Go For
What To Avoid
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Roman Reigns Supplement Regime
In addition to food, Roman requires supplements to help support his extremely active lifestyle. Without them, he could see deficiencies that could have negative effects on his body and inhibit his workout potential.
You won’t see him loading up on a plethora of different supplements like many other athletes do, but he is a straightforward kind of guy.
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Common Questions About Roman Reigns
You’ve likely seen the enormous success John Cena has had, right? The WWE feels that Roman Reigns could easily become the next Cena, creating an empire off of merch and the Hollywood blockbuster film industry. He has all the makings of becoming a superstar, and the WWE knows that, which is why they push him.
Of course, it depends on each wrestler, but many of the most popular wrestlers work out up to 4 hours each day, every day!
They don't get a ton of sleep. In fact, most pro wrestlers get around a mere 3 to 5 hours of sleep per night. This will depend on their traveling schedule and mode of transport, but often they are sleeping en route to their next performance. However, with the proper nutrition and training schedules these guys have, that's usually all they need!
Summary - Start Working Out!
Whether he’s throwing weights around at the gym or taking down opponents on Wrestlemania, Roman Reigns is definitely a force to be reckoned with.
If you’d like to get in his kind of shape, make sure to follow his tips and routines that will help you put on some serious muscle and get ready to take on anything that comes your way!
References:
- https://www.sciencedaily.com/releases/2016/07/160712094259.htm?utm_source=dlvr.it&utm_medium=twitter
- https://www.acefitness.org/resources/pros/expert-articles/5811/5-benefits-of-compound-exercises/
- https://www.hsph.harvard.edu/nutritionsource/multivitamin/#:~:text=The%20main%20purpose%20of%20a,key%20to%20an%20optimal%20diet.
- https://www.webmd.com/diet/health-benefits-whey-protein
