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Even though the results of their matches might be written, there is nothing “fake” about the way WWE wrestlers look. Their workouts are as hard as any other athlete’s.

Roman Reigns, also known as “The Big Dog,” has biceps as big as a Superstar. The two-time Leukemia survivor and four-time world champion have some of the best guns in the business, but they weren’t always that way.

roman reigns workout

Reigns worked hard to get the body he’s been showing off in the ring for the past few years.

Roman tells Muscle & Fitness, “When I started wrestling, I started doing more bodybuilding workouts where I focused on squeezing, contracting, and controlling my muscles.” “In the ring, we must be careful what we do because you don’t want to kill anyone. You want to have the upper hand. When I played football, I wanted to be the fastest, most robust, most skilled, and most explosive player 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 and everything I’m doing. It’s strange, but I’m still learning how to connect with my body even though I’m 34 years old.

Reigns do very strict bodybuilding moves to get bigger and stronger. Want bi’s like Roman’s? Try this arm workout from Flex Lewis, who has won the 212 Olympia seven times.

Roman Reigns Workout Principles

Roman loves hard workouts. This helps him build his strength and muscle mass for the ring.

Roman realizes he must work on speed and agility through cardio. Without it, he can’t maintain his momentum in the ring until the victory bell.

Roman’s legs are the key to ring success. If his legs fail, he’ll fall. He trains his legs three times a week to build strong wheels.

roman reigns workout

Here are six training principles Roman Reigns uses:

  1. Reigns’ gym workouts are built around compound exercises like the squat, deadlift, and bench press.
  2. Rest up to three minutes between sets to allow for full recovery to push max weight on each set.
  3. A warm-up set of 20 reps followed by a downward pyramid of 12, 10, 8, and 6 reps.
  4. High-Intensity Interval Training (HIIT) twice per week
  5. Two long jogging sessions per week, either on the treadmill or running trail.
  6. Legs are worked three times per week with the upper body being hit twice per week.

Roman Reigns Diet

Reigns follow a macro split of 40 percent carbs, 40 percent protein, and 20 percent fat (you can read more about his workout and diet plan in his Men’s Health interview). “His diet plan is no joke,” says Soueid. “It’s going to consist of 6 clean meals and almost 3,000 calories.”

Roman Reigns Diet


  • Six Eggs, fried
  • Oatmeal with blueberries and milk

Mid-Morning Snack:

  • Four sausages
  • Two rashers of bacon
  • Two pieces of wholewheat toast

Post Workout Meal:

Protein shake with 35g protein, 6g BCAAs, and 4g glutamine. Roman adds coconut oil, almond butter, and banana.


  • Three-quarters of a pound of chicken
  • Green salad with French dressing

Mid-Afternoon Snack:

35 grams of protein, 6 grams BCAAs, and 4 grams glutamine in whey isolate. Banana, coconut oil, and almond butter are added by Roman.


  • Three-quarters of a pound of grilled steak
  • Rice
  • Avocado

roman reigns workout

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