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Roman Reigns Workout Routine and Diet Plan

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

Age38 years
Weight120 kg (265 lbs)
Height6 feet 3 inches
Date of BirthMay 25, 1985
ProfessionProfessional 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.

Lying Cambered Bar Extensions38-12 reps
Barbell Curls38-12 reps
Cambered Bar Preacher Curls38-12 reps
Seated Alternate Dumbbell Curls38-12 reps
Triceps Rope Pushdowns38-12 reps

Tuesday: Legs

On Tuesday, Roman Reigns trains his legs. In this workout, he performs six exercises targeting all leg muscles.

Lying Leg Curls38-12 reps
Front Squats38-12 reps
Leg Presses38-12 reps
Seated Leg Curls38-12 reps
Standing Leg Curls38-12 reps
Hack Squats38-12 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.

One-Arm Dumbbell Rows38-12 reps
Barbell Rows38-12 reps
Military Presses38-12 reps
Wide Grip Pull-Ups38-12 reps
Lat Pulldown38-12 reps
Lateral Raises38-12 reps

Thursday: Chest and Arms

On Thursday, Roman Reigns performs a chest and arms workout, consisting of 5 exercises in total.

Front Dumbbell Presses38-12 reps
Standing Cable Curls38-12 reps
Decline Barbell Presses38-12 reps
Incline Dumbbell Flyes38-12 reps
Incline Dumbbell Presses38-12 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.

Seated Cambered Bar Extensions38-12 reps
Standing Leg Curls38-12 reps
Decline Dumbbell Presses38-12 reps
Lying Leg Curls38-12 reps
Seated Dumbbell Presses38-12 reps
Hack Squats38-12 reps
T-bar Rows38-12 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


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.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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