Last updated on October 15th, 2021 at 02:10 pm

We’re back for some more WWE.

We’ve been seeing a lot of the ladies, but it’s about time to bring in some more men.

In the last couple of weeks we’ve seen Sasha Banks, Paige, and Trish Stratus; but prior to that we’ve had Dwayne Johnson, John Cena, Dave Bautista and more!

Now we’re really hitting the ring for the men though. Not strictly wrestlers who go on to become movie stars.

Roman Reigns, whose real name is Leati Joseph “Joe” Anoaʻi has been living with luekemia since he was 22 years old, and last year he had to relinquish his title due to remission, BUT, he is by far one of the most electrifying wrestlers and athletes we’ve seen in the ring in a long time and I’m stoked to be able to feature him on SHJ.

Roman Reigns Stats:

Height: 6’3

Weight: (approximate) 265 lbs.

Age: 34 years old

The male wrestlers who have hit the site tend to be some pretty big dudes.

And Roman Reigns is no exception.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Roman Reigns Diet and Nutrition

Roman Reigns workout and diet plan are pretty sought after.

And, because of that, there’s a ton of information for us to utilize!

We’ll start with some of his nutrition information that he shared with GQ:

GQ: In 2015, you told me that staying on top of your nutrition game, not finding the time to work out, was the most difficult part about being on the road with WWE. Is that still true today?

Roman Reigns: It can be. As a whole, our locker room has gotten a lot smarter. We’ve really moved to meal plans now. You see a lot of guys carrying those Yeti coolers. I don’t enjoy lugging around a big cooler pack all the time, so that’s not something I do often. I still go about getting my meals from restaurants in whatever town I’m in.

I know Chipotle used to be a popular go-to for the WWE roster. Is that one of your frequent spots for a meal?

A lot of guys will still hit up Chipotle, because it’s so convenient. I don’t want to knock the company or anything, but I don’t know if the quality is quite what it was. You can definitely taste it. It’s a lot higher in sodium, I would say, over the past five years. But it’s still a lot better than a cheeseburger and french fries. It’s better than most options but probably not the best thing for you, you know? But when you’re working out twice a day, sometimes you can get away with a little bit of it here and there.

Can I just quickly mention that Chipotle is by fat my favorite meal?

If you’ve seen any of my vlogs or follow me on Instagram you’ll know I eat it basically every single day…

But, it seems like the guys moved over to meal plans and Yeti coolers; other than Roman who just opts for healthy choices from local restaurants.

GQ also gives us a TON more information about his nutrition.  If you guys aren’t interested in reading the entire thing just go on and skip ahead; but this is too good not to share:

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.

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.

This awesome flood of information continues in an interview with Men’s Journal.

And, rather than share repetitive information, it’s actually MORE great information to use on top of what we just learned.

Here’s what Roman Reigns has to say about his diet to MJ:

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.

So he’s all about cheat meals and intuitive eating if that’s what works for you.

Sounds a lot like our Pillars of Success inside The Academy and just specifically here at SHJ….

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Roman Reigns Workout Routine Research

So we already know a bit about Roman Reigns workout routine from his diet and nutrition section.

Thankfully, there’s much more where that comes from.

Although, we do know he’s training two-a-days from when he told us about his Chipotle eats.

He also tells Men’s Journal this about his training (after mentioning Cheat Meals):

I go to the gym the next day. I’m up on the elliptical or treadmill or jumping rope for a half hour. It’s life. That’s part of it. You’re gonna indulge, you’re gonna work hard, and you’re gonna create a lot of different situations and emotions for yourself, but the important thing is to wake up the next day and do something about it. If you did something good, try and emulate that and create a streak. If you did something bad, try to right it. As long as I wake up, I can handle anything else.

And that quote is specifically from the interview that covers his diet and outlook on nutrition, which is why he’s responding to how he feels about cheat meals.

In a second article Men’s Journal shares the rest of the information regarding Roman Reigns training and workout.

Reigns starts by sharing three awesome tips:

1. Go Straight to the Gym
It’s really just mental fortitude. Once you get in [the gym] and start moving around and sweating, it’s like, “Oh, thank god I did this. I feel so much better.” Just getting from the airport straight to the gym is gonna be your best bet to knock off that rust and wake yourself up and get that blood flowing. You sit in a car or a plane cramped up, you lose a lot of blood flow and get that swelling in your legs. There are all kinds of dangers in sitting still too long.

2. Embrace Lots of Cardio
Mass has not ever really been a problem. It’s a little bit easier for me to do that than to burn fat and stay lean just due to my genetics. I love doing a lot of cardio. It’s not so much for the way I look. It’s for how I perform. If I get in the ring with a 215-pounder, I wanna be able to keep up with him agility-wise. I take that back to my football days of being a large athlete that could move.

3. Always Mix Up Your Workouts
I like to look at myself as an individual. I like CrossFit. I agree with a lot of their coaching tips and the foundation of functional movements and hard work. They embody all that stuff. But I also think there’s a bit of a cult following within the CrossFit community, a bit of a fraternity, which obviously creates a bias and a little bit of a tunnel vision. There is no one right way. The Tae-Bo guy has a good body on him. I believe in evolution as far as lifting and training and building muscle. I was doing functional movement before CrossFit was ever a thing. I was playing football, doing platform lifts, all kinds of wacky kettle-bell stuff before kettle bells were kettle bells. I CrossFit with Seth [Rollins] and have done that type of lifting as well. I’ve walked on an incline treadmill for an hour and a half. I’ve done wide-receive drills with Megatron [Calvin Johnson]. But it’s on the individual to know what’s right and change things up. Your body’s a machine and adapt to whatever you’re doing. Stick to one thing doesn’t sound right to me.

CrossFit is becoming more and more prominent among the wrestlers we’ve seen on the site.

Sasha Banks mentioned it, and even added that a lot of the wrestlers will go jump in for a WOD together, John Cena mentioned it, and now Reigns mentions it specifically adding joining in with Seth Rollins as well.

On top if this cross-training, there are also enough images and videos of Roman Reign’s workout out there on the internet (of him in a weight room doing more typical heavy lifting) to piece together a full-blown workout routine (which we’ll do).

Reigns continues with his tips with Men’s Journal by saying:

4. And CrossTrain with the Family
I’m a father. I wanna play with my daughter. If she wants to throw a baseball or softball, I wanna do it with her. If she wants to go on a hike, I wanna do it with her. If she wants me to go on a beach in a canoe, I’ll do it. I want to be active. I want to live for a long time. I’m a married man, so on the other end, I wanna look good if I have to take my clothes off. If I have to work hard to keep her happy and give her something decent to look at, then that’s what I’ll do. Fighting for your health and working every day toward a long life, whether you’re a family man or not, it’s important.

5. Don’t Forget the Static Work
I come from the south. My body was taught to sweat immediately, because it’s so humid down there. And that’s all sweat is  – your body’s cooling itself. It’s an achievement in my book. I hate sweating when I don’t wanna sweat, but when you sweat, it’s the best feeling in the world. But there are all different types of workouts. I’ve seen stretching workouts and isolated stuff, more core work and those static movements. You can do beneficial things without sweating. And if you’re really serious, sometimes a workout is the recover day.

6. Stretching Too
Typically, I would go after a workout, but my routine’s a bit different. That’s just my first workout. I’m gonna wrestle later on, so that’ll be my second workout. So I would stretch before my match, but I would stretch after my workout. I would probably do low-intensity cardio for more of a warm-up, and then depending on how my body’s feeling, focus in and do a stretch routine here and there. But once you get that blood moving, it’s good to start moving some weight.

Now Reigns also mentions things like hiking, canoeing and just being active for your health.

And then he follows up with the importance of stretching, although he has his own tactics for it considering he is training multiple times a day, as well as jumping in the ring as well.

Finally, Reigns finishes off with Men’s Journal with his last tip:

7. Recovery Is Key
It’s tough, but there are few different things you can do. We have all types of compression underwear and tights you can wear to help with swelling to get your legs back under you. We’re in a business where we’re always trying to build something up, but you have to have that recovery time. If you do it properly with time management, because we have so much down time, it’s usually needed. The hardest part is being cramped up.

And we can’t agree more.

Recovery is absolutely essential.  Not only does your sleep control much of your testosterone production, but it’ll also be in control over allowing your muscles to recover.

Without allowing for ample sleep and enough recovery time between workouts you can be training while making no progression!

But okay let’s take all this information and begin building Roman Reigns workout routine.

Are you ready?

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Roman Reigns Workout Routine

Training Volume:

5-6 days per week

Explanation:

We’re going to be taking Roman’s advice and switching up the workout a lot, but also doing what we KNOW HE DOES!  He trains in the gym nearly everyday and also adds in a good amount of cardio as well.  From there he’ll switch it up and his a CrossFit gym with Seth Rollins, or maybe get in some extra activity, but that will go on top of the normal 5 training days we’ll have per week already scheduled.

(Remember, he also spends time in the ring and getting in tons of other outside training, and even mentions two-a-days; so high volume is definitely what we’ll be seeing here.)

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Roman Reigns Workout: Sample Workout Routine Schedule

Monday: Cardio, Bench Press and Chest

Tuesday: Cardio, Deadlifts and Back

Wednesday: Cardio, Biceps and Triceps

Thursday: Cardio, Overhead Press and Shoulders

Friday: Cardio, Squats and Legs

Saturday: WOD or Extra Activity

Sunday: Off Day (Or WOD/Extra Activity)

Roman Reigns Workout: Cardio, Bench Press and Chest

Warm Up:

30-60 minutes of varied cardio

Reigns specifically mentions: Elliptical, Treadmill and Jumping Rope

Workout:

Bench Press

5×12,10,8,5,3

Incline Bench Press

3×12,10,8

Incline Dumbbell Chest Flyes

3×12,10,8

Cable Flyes

3×12,10,8

Dumbbell Pullovers

3×12,10,8

Weighted Dips

3×10

Roman Reigns Workout: Cardio, Deadlift and Back

Warm Up:

30-60 minutes of varied cardio

Reigns specifically mentions: Elliptical, Treadmill and Jumping Rope

Workout:

Deadlifts

5×12,10,8,5,3

Wide Grip Cable Lat Pulldowns

3×12,10,8

Barbell Bent Over Rows

3×12,10,8

Bent Over DB Lat Raises

3×12,10,8

Hammer Strength Single Arm Rows

3×12,10,8

Cable Rows (Close Grip)

3×10

Roman Reigns Workout: Cardio, Biceps and Triceps

Warm Up:

30-60 minutes of varied cardio

Reigns specifically mentions: Elliptical, Treadmill and Jumping Rope

Workout:

Preacher Curls

3×12,10,8

Reverse Grip Cable Pushdowns

3×12,10,8

Seated Single DB Overhead Extension

3×12,10,8

Alternating Hammer Curls w/ DBs

3×12,10,8

Concentration Curls

3×12,10,8

Close Grip Bench

3×12,10,8

Roman Reigns Workout: Cardio, Overhead Press and Shoulders

Warm Up:

30-60 minutes of varied cardio

Reigns specifically mentions: Elliptical, Treadmill and Jumping Rope

Workout:

Overhead Press

5×12,10,8,5,3

Hex Bar Shrugs

3×12,10,8

Dumbbell Shrugs

3×12,10,8

DB Alternating Front Raises w/ Hand Twist

3×12,10,8

Upright Rows w/ DBs

3×12,10,8

Shoulder Flyes

3×10

Roman Reigns Workout: Cardio, Back Squat and Legs

Warm Up:

30-60 minutes of varied cardio

Reigns specifically mentions: Elliptical, Treadmill and Jumping Rope

Workout:

Back Squat

5×12,10,8,5,3

Barbell Lunges

3×12,10,8

Straight Leg Deadlifts

3×12,10,8

Leg Press

3×12,10,8

Seated Calf Raises

3×12,10,8

Bulgarian Split Squats

3×12,10,8

Roman Reigns Workout: CrossFit WODs or Extra Activity

Being that we’re talking about Roman Reigns, AKA another WWE star, we’ll be utilizing WODs we saw from Sasha Banks workouts, but we have also featured other WODs on celeb workouts like Kevin Harts and more.

Also feel free to add in extra activity such as hiking, baseball/softball, canoeing, or other outdoor awesome activities.

Or, you know, hop in a ring and start wrestling!

Here are some WODs to add into your Roman Reigns weekly workout:

WOD From Hell:

15 barbell cleans (155 pounds/100 pounds)

30 toes-to-bars

30 box jumps (24”/20”)

15 muscle-ups (females: 10 muscle-ups)

30 push presses (40-pound dumbbells/25-pound dumbbells)

30 double-unders

15 thrusters (135 pounds/95 pounds)

30 pull-ups

30 burpees

300 feet overhead walking lunges (45-pound plate/25-pound plate)

WOD From Hell 2:

Three Rounds of:

7 deadlifts (345 pounds)

7 ring muscle-ups

Three Rounds of:

21 toes-to-bars

21 wall balls

100-foot farmer’s carry (100-pound dumbbells)

28 burpee box jumps

100-foot farmer’s carry

3 muscle-ups

WOD From Hell 3: 

Pendleton 2 Event at 2012 CrossFit Games:

Swim: 700 meters

Bike: 8 kilometers

Run: 11 kilometers

WOD From Hell 4:

20 hang squat snatches

50 double-unders

30 kettlebell thrusters

50 double-unders

40 toes-to-bars

Burpee broad jumps (across convention center floor,

roughly 20 yards)

40 barbell step-ups

50 double-unders

30 alternating single-arm kettlebell snatches

50 double-unders

20 bar muscle-ups

WOD From Hell 5:

“Miagi”

For Time:

50 deadlifts (135/95 pounds)

50 double-kettlebell swings (55/35 pounds)

50 push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters”

50 box jumps (24”)

50 wall climbs

50 knees-to-elbows

50 double-unders

WOD From Hell 6: 

Finals of the 2010 CrossFit Games:

Three Rounds of:

30 push-ups

21 overhead squats (65/95 pounds)

Wall rope climb between each element

(seven-minute cap)

Three Rounds of:

30 toes-to-bars

21 ground-to-overhead (95/65 pounds)

(seven-minute cap)

Three Rounds of:

5 burpee wall jumps

20-foot rope climbs (3 men/2 women)

(12-minute cap)

WOD From Hell 7:

“Sage”

AMRAP in 20 Minutes:

20 thrusters (135/95 pounds)

20 pull-ups

20 burpees

WOD From Hell 8:

10 overhead squats

10 box jumps

10 fat-bar thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

Repeat in reverse, beginning with toes-to-bars

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