The WWE superstar Roman Reigns, who conquered blood cancer before his wrestling debut, earns widespread admiration for his charismatic presence, fitness, and physique, along with his captivating performances inside the ring.
He achieved multiple WWE World Champion titles and showcased his acting skills in movies like “Hobbs and Shaw.”
In this article, we’ll discuss Roman Reigns workout routine and diet, and we’ll give you great insights about his fitness and nutrition choices. First, let’s begin with his stats.
Roman Reigns Stats
| Age | 38 years |
| Weight | 120 kg (265 lbs) |
| Height | 6 feet 3 inches |
| Date of Birth | May 25, 1985 |
| Profession | Professional Wrestler, Actor |
Roman Reigns Workout Routine
Romans follow a 5-day workout routine and take two days off for proper rest and recovery.
Here is Roman Reigns gym workout schedule:
- Monday: Biceps and Triceps
- Tuesday: Legs
- Wednesday: Shoulders and Back
- Thursday: Chest and Arms
- Friday: Full Body
Monday: Biceps and Triceps
On Monday, Roman trains his biceps and triceps. He performs a total of 3 sets for each of the 6 exercises, with a rep range between 8 and 12.
| Exercise | Sets | Reps |
|---|---|---|
| Lying Cambered Bar Extensions | 3 | 8-12 reps |
| Barbell Curls | 3 | 8-12 reps |
| Cambered Bar Preacher Curls | 3 | 8-12 reps |
| Seated Alternate Dumbbell Curls | 3 | 8-12 reps |
| Triceps Rope Pushdowns | 3 | 8-12 reps |
Tuesday: Legs
On Tuesday, Roman Reigns trains his legs. In this workout, he performs six exercises targeting all leg muscles.
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curls | 3 | 8-12 reps |
| Front Squats | 3 | 8-12 reps |
| Leg Presses | 3 | 8-12 reps |
| Seated Leg Curls | 3 | 8-12 reps |
| Standing Leg Curls | 3 | 8-12 reps |
| Hack Squats | 3 | 8-12 reps |
Wednesday: Shoulders and Back
On Wednesday, Roman Reigns trains his shoulders and back. He performs a total of 6 exercises, with 3 sets for each exercise.
| Exercise | Sets | Reps |
|---|---|---|
| One-Arm Dumbbell Rows | 3 | 8-12 reps |
| Barbell Rows | 3 | 8-12 reps |
| Military Presses | 3 | 8-12 reps |
| Wide Grip Pull-Ups | 3 | 8-12 reps |
| Lat Pulldown | 3 | 8-12 reps |
| Lateral Raises | 3 | 8-12 reps |
Thursday: Chest and Arms
On Thursday, Roman Reigns performs a chest and arms workout, consisting of 5 exercises in total.
| Exercise | Sets | Reps |
|---|---|---|
| Front Dumbbell Presses | 3 | 8-12 reps |
| Standing Cable Curls | 3 | 8-12 reps |
| Decline Barbell Presses | 3 | 8-12 reps |
| Incline Dumbbell Flyes | 3 | 8-12 reps |
| Incline Dumbbell Presses | 3 | 8-12 reps |
Friday: Full Body Workout
On Friday, Roman Reigns does a full-body workout, comprising a total of 7 exercises that target the overall body.
| Exercise | Sets | Reps |
|---|---|---|
| Seated Cambered Bar Extensions | 3 | 8-12 reps |
| Standing Leg Curls | 3 | 8-12 reps |
| Decline Dumbbell Presses | 3 | 8-12 reps |
| Lying Leg Curls | 3 | 8-12 reps |
| Seated Dumbbell Presses | 3 | 8-12 reps |
| Hack Squats | 3 | 8-12 reps |
| T-bar Rows | 3 | 8-12 reps |
Saturday: Rest or Recovery
On Saturday, Roman Reigns rests or engages in light training such as walking or running. This helps him recover from his intense gym workouts.
Sunday: Rest
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Workout Principle
Like other WWE superstars, Roman Reigns prioritizes maintaining his performance at its peak. He likes to train a lot, as he’s lifted weights since his college and high school days.
He was also a former professional American football player. Roman Reigns gym workout is like any other typical gym workout, performing an average of 6-7 exercises each day. T
he rep range for his exercises usually falls between 8 to 12, which is commonly regarded as optimal for muscle hypertrophy.
Additionally, Roman Reigns recognizes the importance of rest and recovery, allowing himself two days off from training sessions.
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Roman Reigns Diet
Roman’s daily calorie intake remains unspecified, but a significant amount of calories throughout the day to recover and refuel his body after intense training.
He focuses on consuming ample protein calories for muscle recovery.
Additionally, his diet is very balanced; it includes all the necessary nutrients required for muscle growth, recovery, and good digestion as well.
Below is Roman Reigns Diet Plan:
Meal 1: Breakfast
- 6 Eggs
- Oatmeal (fruits, berries)
Meal 2: Snack
- Protein shake
- Nuts
Meal 3: Lunch
- Chicken breasts
- Cooked vegetables
- Sweet potatoes
Meal 4: Snack
- Protein shake with nuts
Meal 5: Dinner
- Chicken, turkey, or beef
- Rice
- Steamed vegetables
Conclusion
In conclusion, Roman Reigns, the celebrated WWE superstar, engages in a rigorous workout routine, targeting various muscle groups. His disciplined approach incorporates rest and recovery days.
With a balanced diet emphasizing protein and essential nutrients, Roman maintains his impressive physique and delivers outstanding performances in the ring.
