Roman Reigns Workout Routine and Diet Plan

The importance of working out is primary for Reigns. The most essential thing is to keep him animated by working out in a way that will keep him up and moving. To remain compatible with his workout schedule, he uses a lot of methods and advice. If you want to see great results, you can try consolidating some part of what he does into your routine. Reigns give a lot of importance to workouts. The most critical thing is to keep him motivated by managing in a way that will keep him engaged in the routine. In a plan to stay consistent with his workout agenda, he follows a lot of various techniques. If you want to see great outcomes, you can try incorporating these tips into your routine too that might have a positive impact.

Roman Reigns

Leati Joseph (Joe) Anoa’i is professionally known as Roman Reigns. Florida inhabitant Alstott grew up and played football in high school, winning the newspaper’s Defensive Player of the Year award. When Anoa’i attended the Georgia Institute of Technology, he was selected by the Vikings into the NFL in 2007. Despite this, he was discharged due to illness. As with the Jaguars, he also confirmed with them but was released before the season commenced. In 1965, Anoa’i entered the Edmonton Eskimos of the Canadian Football League, where he finished up playing for one term. After a short career in MMA, he began the WWE in 2010. Besides having won the WWE Championship and Universal Championship three times, he has also gained several other names including a Tag Team Championship with Seth Rollins. Among the Top 500 wrestlers in Pro Wrestling Illustrated, he was ranked as #1 in 2016. Anoa’i is married and has five children. Millions of people support him on social media every day. Approximately 265 pounds in weight, Anoa’i reaches 6 feet 3 inches tall.

Consequently, we have collected every bit of data about Roman Reigns’ fitness routine, including both his training routine and the diet program that he follows. The WWE Champion is very dedicated to his health plans and makes sure to pay attention to them as stringently as possible. Stay tuned to find out his complete fitness schedule.

Roman Reigns Body Statistics

  • Birth Year: 1985
  • Birth Date: May 25
  • Height: 191 cm or 6ft- 3inch
  • Weight:  280 lb and 130 kg and 287 pounds
  • Chest: 52 inches
  • Waist: 36 inches
  • Biceps: 20 inches

Roman Reigns Awards and Achievements

2006: Most Hated Wrestler of the Year
4 times WWE World Championship

WWE Slammy Awards:
2013: Breakout Star of the Year with Dean Ambrose and Seth Rollins as The Shield
2013: Trending Now (Hashtag) of the Year -#BelieveInTheShield with Dean Ambrose and Seth Rollins as The Shield
2013: “What a Maneuver” of the Year
2014: Faction of the Year with Dean Ambrose and Seth Rollins as The Shield
2014: Superstar of the Year
2015: Extreme Moment of the Year – Post-TLC rampage

Roman Reigns Workout Routine

His original name is Leati Joseph Anoa’i, and he is famously known as Roman Reigns in the wrestling world. As one of the most powerful, most competent, and most dangerous wrestlers, he shouldn’t be underrated. 6 feet 3 inches tall and 260 pounds, he shouldn’t be taken casually. With such a physique, he can break down any opponent just by glancing at them.

Roman Reigns

Working out and taking charge of his fitness are two of Roman’s preferred hobbies. If he doesn’t work out at the gym every day, his day is lacking. He takes a huge break after an hour of killing it at the gym, “Oh, thank god I did this. I feel so much better“. As a consequence of his wrestling competitions, he travels a lot but finds it quite problematic to relax on an airplane for hours on end. He says that his body loses a lot of blood upon exercise, so he takes a huge break for indeed a long time after working out. Through the week he works out six days a week, and on Sundays, he relaxes.

Here is a complete 6-day workout strategy he observes:

Day 1:

  • 2 sets of leg Squats: (12 reps in each set)
  • 4 sets of Leg Presses: (12 reps in each set)
  • 2 sets of Walking lunges: (100 yards, each set)
  • 3 sets of Stiff-leg Dead-lifts: (12 reps in each set)
  • 3 sets of Seated Leg Curls: (12 reps in each set)

Day 2:

  • 4 sets of Deadlifts: (8-12 reps in each set)
  • 3 sets of Barbell Rows: (10-12 reps in each set)
  • 10 sets of T-bar Rows: (10-12 reps in each set)
  • 3 sets of One-arm Dumbbell Rows: (10-12 reps in each set)
  • 4 sets of Barbell Curls: (12 reps in each set)
  • 2 sets of Seated Alternate Dumbbell Curls: (12 reps in each set)
  • 2 sets of Cambered-bar Preacher Curls: (12 reps in each set)
  • 2 sets of Standing Cable Curls: (12 reps in each set)
  • 4 sets of Military Presses: (10-12 reps in each set)
  • 4 sets of Seated Dumbbell Presses: (10-12 reps in each set)
  • 4 sets of Front Dumbbell Presses: (10-12 reps in each set)

Day 3:

  • 4 sets of Leg Extensions: (30 reps in each set)
  • 4 sets of Front Squats: (12-15 reps in each set)
  • 3 sets of Hack Squats: (12 reps in each set)
  • 3 sets of Standing Leg Curls: (12 reps in each set)
  • 3 sets of Lying Leg Curls: (12 reps in each set)

Day 4:

  • 3 sets of Decline Dumbbell Presses: (12 reps in each set)
  • 4 sets of Lying Cambered-bar Extensions: (12 reps in each set)
  • 4 sets of Machine Dips: (12 reps in each set)
  • 4 sets of Seated Cambered-bar Extensions: (12 reps in each set)
  • 4 sets of Incline Dumbbell Presses: (12 reps in each set)
  • 3 sets of Decline Barbell Presses: (12 reps in each set)
  • 3 sets of Incline Dumbbell Flyes: (12 reps in each set)

Day 5:

  • 4 sets of Leg Extensions (30 reps in each set)
  • 4 sets of Front Squats (12-15 reps in each set)
  • 3 sets of Hack Squats (12 reps in each set)
  • 3 sets of Standing Leg Curls (12 reps in each set)
  • 3 sets of Lying Leg Curls (12 reps in each set)

Day 6:

Reigns keep his last day of activity relatively light after an exhausting five days of strenuous exercise. Ordinarily, he begins the day running and then training cardio drills. Afterward, he makes a combination of activities for his abs, biceps, and triceps.

Roman Reigns

The Yoda 3 Training

Week 1: 6-12 reps
Weeks 2 & 3: 14-18 reps
Week 4: 15+ reps; mostly isolation lifts

Leg Workout
Leg/quad extension: 4 sets
Barbell squats: 4 sets
Dumbbell Bulgarian split squats: 4 sets
Hack squats: 2 sets
Hamstring lying curls: 6 sets
Barbell stiff-leg deadlift: 4 sets

Back Workout
Close-grip pulldowns: 4 sets
Incline machine row: 4 sets
High lever pulldowns: 4 sets
Single-arm dumbbell row: 4 sets

“When I got into wrestling I began doing more bodybuilding workouts, focusing on squeezing, contracting, and controlling my muscles,” Roman tells Muscle & Fitness. “In the ring, we have to control our movements — you don’t want to kill anybody out there. You want to be in control. When I was playing football, I wanted to be the most explosive guy, the best, strongest, and most capable athlete on the field.”

“So now when I train, it’s less about moving the bar and hitting numbers and more about feeling the movement of the bar, feeling everything that I’m doing. It’s weird but at 34 years old, I’m still learning how to connect with my body.”

Roman Reigns

To maximize his strength and size, Reigns practices strict bodybuilding movements. There’s nothing more than can be told about the routine that he follows so religiously. Exercise is something that he does pretty consistently, and he makes sure to maximize his routine and schedule. However, he also obeys some principles in his routine and schedule. Below we will review the tricks and tips he employs.

Roman Reigns Workout Tips and Tricks

The value of working out is important to Reigns. The most remarkable thing is to keep him stimulated by working out in a process that will keep him in the system. To remain steady with his workout agenda, he employs the following tips. If you want to see great results, you can try adding them to your daily routine as he does it.

Do Or Do Not

Y3T (Yoda 3 Training) system was conceived by Anoa’i’s trainer Neil ‘Yoda’ Hill, a previous professional bodybuilder.

Payback Time

Anoa’i says that after he indulges in a cheat meal such as burgers and fries, he goes to the gym early the next morning for half an hour to burn it off.

Roman Reigns

Take It Easy

The way Anoa’i disciplines and prioritizes his preferences has been re-evaluated as an effect of dealing with leukemia. Exercise still plays a huge role in his life, but he does not always work out laboriously. In the situation that his body requires him to slow down, he does so.

Double Daily Dose

A standard Anoa’i workout schedule comprises a morning session supported by an afternoon session, six days a week. Every other Sunday, he takes a rest day.

Workout Light

While getting ready for exercise, Anoa’i does not typically consume much. As a consequence, he got to measure his meals so that his stomach is empty to facilitate better movement.


Using the Yoda 3 Training arrangement, you can enhance your strength without harming your joints. Mixed with heavyweights, isolation exercises, and high-intensity exercise, this workout schedule results in a lot of muscle volume.

Roman Reigns

That ends our discussion about his workout routine. Additionally, Roman Reigns adds a healthy diet into his routine to maintain his workouts. In the best of his plans, he eats healthy foods and is quite consistent with it too. Besides, he also takes cheat meals. In the subsequent segment, we will discover all about his eating routine.

Roman Reigns Diet Plan

The leukemia results have made Anoa’i even more severe about his diet, which is no different than that of any acknowledged athlete. While he sometimes follows meal plans, he, however, goes to restaurants and orders whatever he needs (even if it’s not on the menu.) He consumes ordinary things like eggs and chicken, but less beef and seafood since the leukemia prescription was negatively affecting his health. It’s not that he’s upset about carbs, but he’s concerned that some people might eat them too regularly. As a consequence of his leukemia, he also had to increase his water consumption and put a limit on his alcohol consumption. For Anoa’i to keep up his weight in check, he must measure portion sizes and not drain out his body.

For his tremendous body to remain strong and energetic, Roman Reigns keeps himself packed with proteins and calories. Roman Reigns observes a set meal schedule. The most important thing about him is that he doesn’t eat much before his conditioning. A light stomach helps him work out efficiently, and he does it consistently. It is challenging for him to move around and be adaptable with a heavy stomach.

Roman Reigns

A majority of Roman’s cuisine is healthy, providing him with protein, carbs, vitamins, and minerals. As a non-vegetarian, he devours meat, chicken, and steak as a part of his meals, which are also excellent sources of protein. In addition, he does not withhold from eating vegetables. When he eats dinner, he feeds on cooked vegetables along with rice and chicken.

However, he does not assume that one should absolutely give up their preferred junk foods. The fellow likes to go out once in a while and please his taste buds, but the following day he goes to the gym to burn off the calories he ate. While he’s quite aware that cheat days are essential to us, he’s also remarkably confined to sustaining his fitness at all prices as well.


Whenever Roman Reigns eats, it is a healthful meal. In order to support his workout regimen and fitness form, he eats meat, poultry, and steak, as well as wholesome meals with a portion of protein.

In this style, he has a balanced diet that gives all the nutrients he requires along with the precise amount of calories. In addition to chicken, rice, and vegetables, he has a meal of chicken, rice, and veggies every day. Let’s take a more effective look at Roman Reigns’ diet.

The supper he eats combines prepared vegetables, rice, and chicken. Those foods provide him with proteins, carbohydrates, vitamins, and minerals.


  • 200 gm of oatmeal
  • Two whole eggs and 6 egg whites.


  • 100 gm of Brown rice
  • 2 chicken Breast
  • Steamed vegetables


  • 4 Brown bread with tuna fish


  • 100 gm of wheat pasta
  • 150 gm of Brown rice
  • 2 chicken breast
  • 1 Bowl vegetable salad

Roman Reigns

What to Eat

Roman Reigns is quite particular about what he would add to his diet plan. It includes:

  • Eggs
  • Bacon
  • Sausage
  • Chicken
  • Fish
  • Salad
  • Veggies
  • Rice
  • Protein shakes
  • Water

What to Avoid

There are some things that Roman Reigns avoids having in his diet.

  • Refined Sugar
  • Junk Food
  • Fried Foods
  • Processed Foods
  • Chemicals Additives
  • Artificial Ingredients
  • Alcohol
  • Red Meat (in moderation)
  • Shellfish (in moderation)

It is comparatively simple, but Roman Reigns’ meal plan incorporates almost ten meals a day. Contemplating that he eats such a huge volume of food, it is considerably clear that he needs to practice hard in order to absorb it properly. He sometimes takes supplements to his diet so that he could fill in the minerals and nutrients necessary for his goals. His workouts are super tough too, so the supplements prove to be helpful.

Roman Reigns Diet Tips

Whenever Roman Reigns sits down for his meals, he makes sure the meal is cooked with a strategy in mind. In addition to fueling him up for the workout rounds the following day, he is also very selective about the foods he consumes. Below are the diet tips he combines into his fitness routine so that he can get the most amazing results.

Power Up in the AM

In extension to being big and powerful, Anoa’i eats a lot. A regular breakfast for him comprises 6-10 eggs with bacon or sausage. Then he’ll have a protein shake immediately after his first workout. About an hour after that, he will swallow another protein-rich meal.

A K.I.S.S. Plan

According to Anoa’i, he is not expressly inventive when it comes to food. There are only a few flavorings or sauces, and it consists of basic protein, carbs, and veggies.

Roman Reigns

Timing Matters

Anoa’i says that while Samoans are perceived to have a big craving, it can be complicated to eat enough while running out in the morning and then proceeding to a game at night. When it comes to performing, he must accurately manage his time so that he does not become too stressed.

Eat Like a Caveman

Anoa’i approves eating the foods by imagining that if it grew in the ground or walked on the earth, then there’s reasonably nothing wrong with it.

No Yetis

When he visits, Anoa’i doesn’t like lifting heavy coolers. It would be more beneficial if he just ate at a restaurant preferably. He does use meal delivery assistance through his friends at a company called Nutrition Solutions for when he’s at his residence.

Upgrade Your Order

The wrestler asserts that many of his fellow contestants stay in more inferior hotels so they can save on hotel expenses, but he favors staying in a more precise hotel that will have a good restaurant. Various meals may be ordered in advance, and they are passed on time, saving him time and energy.

Special Diet

Anoa’i has had to be extra vigilant about what he eats due to the unfavorable side effects of the leukemia treatment on the liver and digestive system. The medication has restricted him from eating sufficient red meat or crab legs.

The diet that he attends is heavily regulated with the problems of his leukemia. Roman Reigns habitually stays apart from shellfish and red meat due to the prescription’s damaging influences on his liver and stomach.

As for crab legs, he does not consume them either. Dinners are usually a combination of chicken and lighter fish for him. When it comes to Roman Reigns, he’s more focused on practicing control than anything extra.

In addition to discussing some other affairs, the Big Dog addressed some other subjects as well. His water intake had to be significantly improved, for instance. Due to the influence of heavy medication, the determination of this was mostly to support his body’s hydration levels. Additionally, he has carved down on his alcohol consumption ever since he was diagnosed.

Roman Reigns

When he was diagnosed with leukemia for the first time, he was 22 years of age. During that time, his body had experienced some notable changes. The young man instantly got his weight under restraint, he practiced regularly, and he jumped back from his injury.

Unfortunately, a decade later, making a similar comeback is far more complicated. The shift in diet, the heavy necessity of medication, and the change in lifestyle were all tremendous modifications for him.

Junk Food Dreams

Although Anoa’i relishes junk food sometimes, he abstains from unnecessary consumption. According to him, cheat if it makes you satisfied, but don’t hang yourself if you later lament doing it.

Roman Reigns likes to keep it simple

A tourist who intends to contribute a few additional bucks to a hotel will ordinarily do so when on the road. Such motels typically present combat-ready meals in accordance with individual requirements. Having the breakfast order dangling on the door is one of the things he really enjoys about these hotels.

When it comes to breakfast, Roman Reigns consumes a protein-packed platter. In conclusion, he normally requires a serving of around six to ten eggs with bacon or sausage.

After an hour’s worth of training, he is going to have a protein shake. Once he completes his workout, he lets his hunger rest for an additional hour before having another protein-rich meal.

In spite of the truth that meal plans are effective, the tribal chief believes that they are not always advisable because they restrict options available on the road. A meal plan is usually the most competent option for him when he is at the home.

It is not unusual for him to get pre-cooked meals from a food company, which enables him not to have to prepare meals at home. It is completely a matter of unwrapping, heating, and eating.

Roman Reigns

His foods and meals do not emphasize a lot of sauces and seasoning. Protein, carbohydrates, and fats are the three essential macronutrients he sticks to. In addition to greens, he combines fiber for assimilation and consumption. It is specifically the identical plate that he practices on the road to replicate.

All of these tips and tricks have been used by Roman Reigns to his meal plans. In addition to supporting his diet consistently, he also takes some supplements when required. How he picks his supplements also depends on his aims. In the next section, we would learn more about his fitness regimen via a fitness interview.

Roman Reigns Diet Interview

In sum, GQ gives us a lot more messages concerning his nutrition.  Thus he will talk more about his diet plan and how he manages it when he is on the roads versus when he is practicing hard at his house.

Say you’re on the road. You’ve got to travel, train at the gym, make it to the arena on time for that night’s show, then travel to the next town for the next one. Break it down for me—in a perfect scenario, when and what are you eating?

You can always help yourself if you book a better hotel. Some guys will try to save some money on the road and book a cheaper hotel. I’ll spend a little more so that I have a good restaurant. If you have a very specific order, the restaurants will usually make it. You can even get two or three meals in advance, and you’re good to go. You can put that tag on the door and have your breakfast order coming at the time you want it at.

I’ll get six to 10 eggs in the morning, and maybe a little bit of bacon or sausage. Then I train and get a protein shake, which will usually make me feel full. About an hour or so later, I’ll try to get another meal in, and that one will be pretty protein-heavy. Sometimes I’ll have one more protein shake. Late at night on the road, you can’t be picky. Your options are limited, so you just have to make that work. That is where the meal plans are nice to have.

Roman Reigns

Have you ever considered switching to a meal plan, just to take the thinking out of it?

When I’m at home, actually, meal planning is something I always do. We have good friends at this company, Nutrition Solutions, and they take good care of us. They’re located in Tampa, so it really works out conveniently for my meals when I’m home. It allows me to knock out my meals at home without worrying about going out and eating. It doesn’t take me away from the kids, so I get to spend as much time with my family is possible. I just unwrap it, put it in the microwave, and eat it. My diet is pretty bare bones. I don’t do a lot of different sauces or seasonings. If you saw it, it’s protein, carbs, and greens for digestion. It’s pretty simple, and I try to emulate that on the road.

You’ve been very public about your battle with leukemia. How did your diagnosis impact your diet?

Right from the get-go, I had to take it a lot easier on my digestive system, because the medication I’m on can be pretty harsh on your liver and stomach. I had to really take care of myself and make sure I wasn’t overloading on protein like guys who are trying to gain muscle typically do. And I had to be picky with the proteins I did take in. Red meat takes a lot longer to digest, and it’s a lot more work on your liver. Also shellfish—my uric acid levels can rise really quickly, so I can’t go crazy on shellfish anymore. I can’t have those big crab leg dinners. The “king meals” is what we call them. I’ve had to really focus on more chicken and lighter fish.

There were a lot of other things I had to address. I had to increase my water intake. I really had to cut down on alcohol. Like anything else, it’s portion control, and being conscious, so we know that I’m not overworking my body.

You were previously diagnosed with leukemia in 2007. Were there any major changes when it came to how you handled your diet between then and your diagnosis this past year?

Back then, I was still playing football, and I was only 22 years old, so my body was resilient. Thank God I managed to take care of myself, but at 22 years old, you can get in a car wreck, run out of it, and go swimming across the channel. So I was still able to maintain my weight and train like an athlete and continue to pack on some weight. But now I’m 34. I’m a different human. I just can’t manage everything like I used to. I don’t have the same resiliency that I did when I was 22. My body didn’t bounce back, and the recovery is not the same. It’s a whole different process now, and I’m working a different job, in a different place, with a different type of athletics.

A recent conversation with Men’s Journal maintains this marvelous flow of information. Moreover, instead of replicating information we just acquired, we are learning more excellent information to use on top of what we just received.

Roman Reigns

MJ was engrossed in what Roman Reigns had to maintain about his diet:

Know the Right Time to Eat
You always hear you’ve got to eat to grow, but when you essentially have a two-a-day every day, it can affect your appetite. I come from a bloodline [Samoan] where you may have heard stories about the appetite we carry. It can be tough when you’re working out at noon and wrestling at nine at night to try and cram in a few meals. But that’s where time management and being prepared comes in to be able to get those meals ready for when the time is right. I like to work out on a lighter stomach. I don’t like to be real bloated. I like to be digested to be able to move and feel that athletic feel.

Fight Your Sweet Tooth
Most of the time, you want things you can’t have. The things you ban yourself from, for some reason, your mind or body starts to crave those things. I think any type of gym rat or calorie counter, for whatever reason, the almighty sweet tooth is such a huge mountain to climb. You trap yourself away from something for so long, you can’t help but crave it.

Take Advantage of Eating In
The biggest difference is in the kitchen — if you’re eating out a lot, if you’re getting home-cooked meals. You’re only as good as what you’re putting in. I would have been a bit smarter [in college] to dieting and how to gain cleaner weight and more muscle mass as opposed to a beer belly and things like that. I get to college and they tell me I’m scrawny and I can eat pizza and ice cream after every meal and just get heavy. I wish I had a better outlook as far as health.

Cheat if it Makes You Happy…
Do what you gotta do on a cheat day. There’s gotta be some boundaries far as quantity, but if you want a cheeseburger and French fries, eat a cheeseburger and French fries. But if you’re gonna beat yourself up about it, then don’t do it. Your brain is the strongest muscle we have, so if you’re gonna hurt yourself mentally counting calories, I would try to minimize that as much as possible.

Roman Reigns Nutrition and Supplements

The objective of this section is to review supplements that Roman Reigns takes on a daily basis. His picks and choices can be distinctly seen, as it helps him remain at the top of his game. Check it out:


On a daily basis, Anoa’i drinks one protein shake every day, and sometimes more. Besides building muscle and burning fat, protein also controls starvation.


As a consequence of his chemotherapy treatment, Anoa’i has to take extra care of his health and primarily his liver. High antioxidant levels in green tea make it a desirable choice for limiting the expanse of cancer cells.

Roman Reigns


The Chinese herb astragalus strengthens the immune system, contains anti-inflammatory and antibacterial characteristics, and can reduce chemotherapy-related side effects.


Olive leaf extract has also been established to counter cancer and promote immunity, while milk thistle is stuffed with antioxidants that preserve the liver. If you are taking any of these supplements, you should discuss them with your doctor first to make sure that they won’t meddle with other medications that you may be taking.

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