Roman Reigns, a dominant force in WWE, is known for his impressive physique and unwavering stamina. His success is a result of his dedication, consistency, and smart training. Today, we delve into the intense training regimen of Roman Reigns, uncovering the secrets behind his chiseled physique and relentless power.
The Foundation: Workout Principles
Reigns' commitment to his body is evident in his rigorous training schedule. He understands the demands of his profession, especially the challenges of travel. Knowing that he will be spending many hours on a plane, he will work out for a longer time after the flight.
Roman Reigns' Workout Routine: A Testament to Dedication
Reigns' workout routine is a testament to his dedication and discipline. He trains five to six days a week with high intensity, following a structured program that targets specific muscle groups each day. This approach ensures comprehensive muscle development and allows for adequate recovery time.
Structured Training
Roman Reigns works out 6 days a week. He likes to hit the gym on many days each week to stay in his best shape possible. When it comes to his diet plan he likes to consume a lot of minerals and vitamins.
Weekly Breakdown
Reigns’ workout week is systematically divided, ensuring every muscle group gets the attention it needs. Here's a detailed look at his weekly workout routine:
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- Monday: Legs
- Tuesday: Back and Shoulders
- Wednesday: Legs
- Thursday: Arms and Chest
- Friday: Full Body
- Saturday: Cardio (Running)
- Sunday: Rest
Specific Exercises
Here's a more detailed look at some of the exercises Reigns incorporates into his routine:
Monday: Leg Day
- Leg Squat (2 sets, 12 reps)
- Leg Presses (4 sets, 12 reps)
- Walking lunge (2 sets, 100 yards)
- Dead-lifts (3 sets, 12 reps)
- Seated Leg Curls (3 sets, 12 reps)
Tuesday: Back and Shoulders
- Deadlifts (4 sets, 8-12 reps)
- Barbell Rows (3 sets, 10-12 reps)
- T-bar Rows (10 sets, 10-12 reps)
- One-arm Dumbbell Rows (3 sets, 10-12 reps)
- Barbell Curls (4 sets, 12 reps)
- Seated Alternate Dumbbell Curls (2 sets, 12 reps)
- Cambered-bar Preacher Curls (2 sets, 12 reps)
- Standing Cable Curls (2 sets, 12 reps)
- Military Presses (4 sets, 10-12 reps)
- Seated Dumbbell Presses (4 sets, 10-12 reps)
- Front Dumbbell Presses (4 sets, 10-12 reps)
Wednesday: Leg Day
- Leg Extensions (4 sets, 30 reps)
- Front Squats (4 sets, 12-15 reps)
- Hack Squats (3 sets, 12 reps)
- Standing Leg Curls (3 sets, 12 reps)
- Lying Leg Curls (3 sets, 12 reps)
Thursday: Arms and Chest
- Decline Dumbbell Presses (3 sets, 12 reps)
- Lying Cambered-bar Extensions (4 sets, 12 reps)
- Machine Dips (4 sets, 12 reps)
- Seated Cambered-bar Extensions (4 sets, 12 reps)
- Incline Dumbbell Presses (4 sets, 12 reps)
- Decline Barbell Presses (3 sets, 12 reps)
- Incline Dumbbell Flyes (4 sets, 12 reps)
Friday: Full Body
- Leg Extensions (4 sets, 30 reps)
- Front Squats (4 sets, 12-15 reps)
- Lying Leg Curls (3 sets, 12 reps)
- Hack Squats (3 sets, 12 reps)
- Standing Leg Curls (3 sets, 12 reps)
Saturday: Cardio
- Running
Day 1: Arms
- Barbell curls 3 10-12
- Seated alternating dumbbell curls 3 10-12
- Lying cambered bar extensions 3 10-12
- Cambered bar preacher curls 3 10-12
- Triceps rope pushdowns 3 10-12
Day 2: Legs
- Front squats 3 10-12
- Seated leg curls 3 10-12
- Hack squats 3 10-12
- Lying leg curls 3 10-12
- Leg presses 3 10-12
- Standing leg curls 3 10-12
Day 3: Back And Shoulders
- Barbell rows 3 8-12
- Wide grip pull-ups 3 8-12
- Lateral raises 3 8-12
- One-arm dumbbell rows 3 8-12
- Military presses 3 8-12
- Lat pulldown 3 8-12
Day 4: Arms And Chest
- Standing cable curls 4 10-12
- Incline dumbbell flyes 4 10-12
- Front dumbbell presses 4 10-12
- Incline dumbbell presses 4 10-12
- Decline barbell presses 4 10-12
Day 5: Full Body
- Standing leg curls 4 10-12
- Lying leg curls 4 10-12
- Hack squats 4 10-12
- Seated cambered bar extensions 4 10-12
- Decline Dumbbell presses 4 10-12
- Seated dumbbell presses 4 10-12
- T-bar rows 4 10-12
Focus on Specific Muscle Groups
- Arm Day: Aims to build the impressive arm strength needed for his powerful moves in the ring through exercises that target the biceps and triceps from various angles, promoting balanced arm development.
- Leg Day: Builds the lower body strength crucial for his explosive in-ring movements through a combination of exercises that targets both the quadriceps and hamstrings, ensuring balanced leg development.
- Back and Shoulder Training: Builds a wide, muscular back and well-defined shoulders, creating the imposing upper body silhouette that has become Reigns’ trademark.
The Y3T System
What sets Roman Reigns’ workout routine apart is his use of the Y3T (Yoda 3 Training) system. This advanced training method cycles through different phases to maximize muscle building, strength, and performance. This cyclical approach keeps the muscles constantly challenged, preventing plateaus and promoting continuous growth.
Cardio Exercises
Cardio exercises, such as running and skipping, are essential components of his workout.
Preparing for WrestleMania
WrestleMania, the most anticipated WWE event, calls for a significant ramp-up in training intensity. Given the physically demanding nature of WrestleMania matches, Reigns emphasizes improving his cardiovascular endurance.
Roman Reigns' Diet: Fueling the Machine
Reigns’ diet plays a pivotal role in his overall fitness journey. His diet plan, designed to cater to his specific needs, primarily consists of high-protein food, complex carbohydrates, healthy fats, and minimal processed food. The diet of Roman Reigns is carefully structured to ensure that he receives balanced nutrition throughout the day. He likes to load his body with a lot of protein and calories. He doesn’t eat much before he hits the gym, he likes to exercise on a light stomach. Reigns’ is a big fan of eating cooked vegetables along with rice and chicken.
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Macronutrient Balance
Reigns follows a macro split of 40 percent carbs, 40 percent protein, 20 percent fat.
Sample Diet Plan
Here is Roman Reigns’ diet:
Breakfast
- Eggs
- Oatmeal
Snack
- Protein shake
Lunch
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- Chicken
- Vegetables
Snack
- Protein shake
Dinner
- Rice
- Chicken
Here’s another look at a sample diet plan:
- Breakfast: A large bowl of oatmeal with fresh fruit and a six-egg omelet
- Snacks: A cup of unsalted nuts and a large protein shake
- Lunch: A large portion of sweet potatoes with cooked vegetables and four chicken breasts
- Snacks: A large protein shake
- Dinner: A bowl of brown rice and steamed vegetables, 20 ounces of chicken, beef, or turkey
Dietary Adjustments Due to Leukemia
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.
Importance of Hydration
With long and physically demanding matches, hydration plays an important role.
Supplements
In addition to a balanced diet, Reigns may also rely on dietary supplements to meet his nutritional needs.
Roman Reigns uses the following supplements to help fuel his gains:
- Minerals
- Multivitamins
- Protein shake
Recovery: An Integral Component
While the intense workouts and strict diet are crucial, recovery plays an equally important role in Roman Reigns’ fitness regimen. These recovery techniques help prevent burnout and reduce the risk of injuries, allowing Reigns to maintain his high level of performance week after week.
Post-Workout Recovery
Post-workout recovery is crucial for Reigns to maintain his performance.
Mental Preparation
Roman Reigns’ workout routine isn’t just about physical strength; it also incorporates mental preparation. Before high-stakes events like WrestleMania, Reigns uses visualization exercises to remain focused and calm. Visualization techniques can significantly enhance an athlete’s performance.
Adapting the Routine
While Roman Reigns’ workout routine is designed for a professional athlete, many aspects of it can be adapted for personal fitness goals. Remember, the key is consistency and gradual progression. Start with a routine that matches your current fitness level and gradually increase the intensity as you build strength and endurance.