Roman Reigns, a name synonymous with power and dominance in the WWE, has captivated audiences worldwide with his incredible athleticism and imposing physique. The "Tribal Chief," as he's known, isn't just a force to be reckoned with inside the ring; his dedication to fitness and nutrition is equally impressive. While some may call him a "part-timer," Reigns asserts that he's a "full-time cash cow," constantly working to maintain his peak condition. This article delves into the comprehensive diet and workout regimen that fuels Roman Reigns' success, exploring the principles, routines, and strategies that have sculpted him into a top-tier athlete.
Roman Reigns: A WWE Icon
Leati Joseph Anoaʻi, better known as Roman Reigns, has solidified his place as a wrestling icon. As one of the longest-reigning WWE Universal Champions, Reigns' accomplishments speak volumes about his commitment to the sport. Before his wrestling career, Reigns was a football player, showcasing his athletic prowess from a young age. He was a member of the Georgia Tech Yellow Jackets football team along with Calvin Johnson. One of his career highlights included earning first-team All-Atlantic Coast Conference (ACC) honors in 2006 after recording 40 tackles, two recovered fumbles and 4.5 sacks. His transition to WWE in 2014 marked a turning point, and his physique has even landed him cameo appearances in movies like 'Countdown' and 'Fast & Furious Presents: Hobbs & Shaw'.
Current Stats:
- Height: 191 cm - 6’3″
- Weight: 120 kg - 265 pounds
- Age: 35 years old
- Birthday: May 25th, 1985
- Accolades: Superstar of the Year, Winner, 2014
The Foundation: Workout Principles
Roman Reigns approaches his training with a clear understanding of his body's needs. He emphasizes the importance of consistent gym sessions to maintain his peak shape. He finds it hard to travel and sits many hours on a plane so when he knows he will travel he will work out for a longer time after the flight. Reigns also prioritizes consuming a diet rich in minerals and vitamins to support his intense training schedule.
Roman Reigns' Workout Routine: A Detailed Breakdown
Reigns' workout routine is a testament to his dedication and discipline. He typically works out 6 days a week, focusing on different muscle groups each day to ensure comprehensive development and adequate recovery.
Here's a detailed look at his weekly workout split:
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Monday: Legs
Monday is dedicated to building lower body strength and power.
- 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, Biceps, and Shoulders
Tuesday's routine targets the back, biceps, and shoulders, focusing on both strength and muscle growth.
- 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: Legs
Wednesday provides a second leg day, focusing on different exercises to target various muscle groups.
- 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: Chest and Triceps
Thursday's workout emphasizes chest and triceps development.
- 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: Legs
Friday provides a third leg day, keeping the legs strong and sculpted.
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- 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
Saturday is dedicated to cardiovascular exercise. Reigns typically incorporates running into his routine on this day.
Sunday: Rest
Sunday is reserved for rest and recovery, allowing the body to repair and rebuild.
Upper Body Power
Reigns' upper body workout is a combination of compound and isolation movements. By using both cable movements and free weights, Reign’s raids his upper body with a combination of compound movements, where multiple muscle groups are recruited, along with isolation movements that really tax one focused area. The WWE Superstar builds his chest with exercises such as the cable chest fly and incline bench reverse flies. Reigns’ biceps are blasted by a combination of seated dumbbell concentration curls and standing cable curls to tear down those muscle fibers and stimulate them to build back stronger.
A Glimpse into a Specific Workout
To further demonstrate his proof of concept, Reigns visited the Las Vegas Raiders’ Intermountain Healthcare Performance Center in Henderson, Nevada, where he was seen getting his sweat on and was awarded with an honorary jersey for his monumental efforts. This workout is assembled from various clips on social media, aggregated for your iron pumping pleasure. To complete, perform 2 to 3 sets of each exercise with 10 to 12 Reps and select a weight that brings you towards 80-100% failure with every set. There is a reason than many football players go on to become professional wrestlers and that’s because of the power required to move an opponent’s bodyweight under intense conditions.
The Importance of Leg Day
Leg day in Roman Reigns’ routine is not for the faint of heart. It’s a grueling session that builds the lower body strength crucial for his explosive in-ring movements. This combination of exercises targets both the quadriceps and hamstrings, ensuring balanced leg development.
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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.
Roman Reigns' Diet: Fueling the Machine
Roman Reigns understands that a rigorous workout routine requires a carefully planned diet to support muscle growth and recovery. He focuses on consuming a high-protein, nutrient-dense diet consisting of proteins, complex carbohydrates, and healthy fats.
Roman Reigns 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.
Here's a sample of Roman Reigns' diet plan:
Breakfast
- Eggs
- Oatmeal
Snack
- Protein shake
Lunch
- Chicken
- Vegetables
Snack
- Protein shake
Dinner
- Rice
- Chicken
A Real-Life Diet Example
Fitness YouTuber Aseel Soueid took on the challenge of eating like Roman Reigns for a day, adhering to a macro split of 40 percent carbs, 40 percent protein, and 20 percent fat. The diet consisted of six clean meals totaling almost 3,000 calories.
- Meal 1: Oatmeal and 2 whole eggs with 6 egg whites.
- Meal 2 (Pre-Workout): Skinless chicken breast, brown rice, and mixed vegetables.
- Meal 3 (Post-Workout): Protein shake and 2 cans of tuna sandwiches with mustard.
- Meal 4: Protein shake.
- Meal 5: Chicken breast, brown rice and vegetables, and some pasta.
- Meal 6: Protein shake.
This resulted in a total intake of 2,955 calories, comprising 287 grams of carbs, 288 grams of protein, and 70 grams of fat.
Adapting to Health Challenges
Reigns' battle with leukemia has significantly impacted his dietary choices. He has had to make adjustments to his diet to accommodate the medication he's on. 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.
These changes include:
- Prioritizing easily digestible proteins like chicken and fish over red meat and shellfish.
- Increasing water intake.
- Reducing alcohol consumption.
- Focusing on portion control to avoid overworking his body.
Meal Planning and Preparation
When at home, 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.
Strategic Supplementation
Roman Reigns uses supplements to complement his diet and support his training goals.
Reigns uses the following supplements to help fuel his gains:
- Minerals
- Multivitamins
- Protein shake
The Mental Game: Visualization and Focus
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.
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.
Adapting the Routine for Personal Fitness Goals
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.