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!  

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.

Related Article - Should You Workout Biceps And Triceps On The Same Day?

Roman Reigns Strength Workout

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

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

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

Roman Reigns Gym Workout

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.

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

Roman Reigns Body Stats

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 Before And After

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

  • Eggs
  • Oatmeal

Snack

  • Protein shake

Lunch

  • Chicken
  • Cooked vegetables

Snack

  • Protein shake

Dinner

  • Rice
  • Chicken

What To Go For

  • Lean Proteins
  • Eggs
  • Healthy Fats
  • Fruits and Vegetables
  • Protein Shakes

What To Avoid

  • Fast Foods
  • Sugary Drinks
  • Unhealthy Snacks
  • Artificial Additives

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.

  • Minerals/Multivitamins
    While multivitamins should never replace proper nutrition, they can help bridge nutritional gaps.[3]
  • Whey Protein
    Extra protein not only helps you synthesize muscle but is also a low-calorie source of protein that can help support healthy bones, muscles, and hair, and even ensure your organs function at their best.[4

Common Questions About Roman Reigns

Why does WWE push 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.

How many hours do wrestlers work out per day?

Of course, it depends on each wrestler, but many of the most popular wrestlers work out up to 4 hours each day, every day!

How much sleep do pro wrestlers get?

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: 

  1. https://www.sciencedaily.com/releases/2016/07/160712094259.htm?utm_source=dlvr.it&utm_medium=twitter
  2. https://www.acefitness.org/resources/pros/expert-articles/5811/5-benefits-of-compound-exercises/
  3. https://www.hsph.harvard.edu/nutritionsource/multivitamin/#:~:text=The%20main%20purpose%20of%20a,key%20to%20an%20optimal%20diet.
  4. https://www.webmd.com/diet/health-benefits-whey-protein
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Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.