Roman Reigns rose to prominence in WWE in 2014. Since then, he has established himself as a genuine superstar. His six-foot-three 264-pound frame, packed with dense muscle, cowers competitors.
In this article, we lift the lid on Roman Reigns’ training, nutrition, and supplement routine to reveal how he built his amazing physique.
Roman Reigns
| Full Name: Leati Joseph “Joe” Anoaʻi | ||
| Weight | Height | Age |
| 120 kg (264.5 lbs) | 6’2” (187.96 cm) | |
| Date of Birth | Birthplace | Zodiac Sign |
| May 25, 1985 | Michigan, United States | Gemini |
The Roman Reigns Story
Leati Joseph “Joe” Anoaʻi, also known by his stage name Roman Reigns, was born on May 25, 1985, in Pensacola, Florida. His heritage is Samoan, Italian, English, and Arbëreshë, and he comes from a family of pro wrestlers, with his father and uncle being ring veterans. Through his Samoan lineage, he is also related to many Island wrestlers, including Dwayne “The Rock” Johnson.
Joe enjoyed a successful football career in high school and was named defensive player of the year in his senior year. He then attended the Georgia Institute of Technology, playing for the Yellow Jackets Football team. In 2006, he was named to the All-Atlantic Coast Conference.
Joe was not selected to play in the NFL in 2006. However, the following year he was signed by the Minnesota Vikings. He was later diagnosed with leukemia and released by the club. In 2008, he was signed by the Edmonton Eskimos in the Canadian Football League (CFL).
He was released in November of 2008 and subsequently retired from professional football.
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In 2010, Anoa’i signed a contract with the WWE. He made his TV debut in August of that year under the stage name Roman Leakee. In 2012, following the WWE’s rebranding of FCW to NXT, he reappeared with the new name of Roman Reigns as a villain.
By 2014, Roman had risen to main event status and headlined the show. He was defeated that year for the WWE Heavyweight title by John Cena. The following year he defeated Triple H to claim the heavyweight title for the first time.
At the time of this article’s publication, Roman Reigns has won the WWE heavyweight title six times.
Roman Reigns Nutrition Program
As you might expect, Roman Reigns’ diet is built around a high protein intake. He needs it to maintain his 264-pound structure, as well as to build more muscle mass. He consumes 1,200 calories through protein each day.
Roman breaks his macros down to the following ratio:
- 40% protein, 40% carbs, and 20% fat
He consumes around 3,500 calories each day, spread out over six meals and three hours apart.
Due to leukemia, Roman has to be selective in the types of proteins that he eats. Crabs, red meat, and shellfish are off-limits for him. Instead, he goes for bodybuilding staples such as chicken, wild-caught fish, red meat, bacon, and sausages.
Roman knows that he needs a decent intake of carbs to fuel his body and release the insulin that drives nutrients into his muscle cells. To get those carbs, he eats a lot of vegetables, including sweet potatoes, broccoli, spinach, asparagus, and cauliflower.
Roman gets his fats from such healthy options as avocadoes, walnuts, almonds, coconut oil, and almond butter.
Diet Plan
Here is a breakdown of an average day’s eating for Roman Reigns:
Breakfast:
- 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:
- Whey isolate protein shake with 35 grams of protein, 6 grams BCAAs, and 4 grams of glutamine. Roman adds a banana, along with coconut oil and almond butter.
Lunch:
- Three-quarters of a pound of chicken
- Green salad with French dressing
Mid-Afternoon Snack:
- Whey isolate protein shake with 35 grams of protein, 6 grams BCAAs, and 4 grams of glutamine. Roman adds a banana, along with coconut oil and almond butter.
Dinner:
- Three-quarters of a pound of grilled steak
- Rice
- Avocado
Roman Reigns Workout Principles
Roman loves nothing more than to lose himself in hard and heavy workout sessions. This allows him to develop the strength and muscle mass he needs to bring his imposing physique to the ring.
At the same time, Roman realizes that he needs to be constantly working on his speed and agility through cardio. Without it, he won’t be able to sustain his momentum in the ring right through to the victory bell.
Roman knows that his legs are the key to success in the ring. If his legs go, he won’t be able to remain on his feet. To develop powerful wheels, he trains his legs three times per week.
Here are half a dozen training principles that underscore the Roman Reigns’ way of working out:
- Reigns’ gym workouts are built around compound exercises like the squat, deadlift, and bench press.
- Rest up to three minutes between sets to allow for full recovery to push max weight on each set.
- A warm-up set of 20 reps followed by a downward pyramid of 12, 10, 8, and 6 reps.
- High-Intensity Interval Training (HIIT) twice per week
- Two long jogging sessions per week, either on the treadmill or running trail.
- Legs are worked three times per week with the upper body being hit twice per week.
Related: 73-yo Ric Flair Looks Incredible During Latest Workout
Roman Reigns Workout Plan
Below is the training program Reigns uses to stay in the same shape throughout the year:
Monday:
- Squat: 5 sets of 20/12/10/8/6
- Leg Press: 4 sets of 12/10/8/6
- Walking Lunge: 4 sets of 12/10/8/6
- Stiff-leg Deadlift: 4 sets of 12/10/8/6
- Seated Leg Curl: 4 sets of 12/10/8/6
Tuesday:
- Deadlift: 5 sets of 20/12/10/8/6
- Bent-Over Barbell Row: 4 sets of 12/10/8/6
- T-Bar Row: 4 sets of 12/10/8/6
- One-Arm Dumbbell Row: 4 sets of 12/10/8/6
- Barbell Curl: 4 sets of 12/10/8/6
- Seated Alternate Dumbbell Curl: 4 sets of 12/10/8/6
- Cambered-Bar Preacher Curl: 4 sets of 12/10/8/6
- Standing Cable Curl: 4 sets of 12/10/8/6
- Military Press: 4 sets of 12/10/8/6
- Seated Dumbbell Press: 4 sets of 12/10/8/6
- Front Dumbbell Press: 4 sets of 12/10/8/6
Wednesday:
- Leg Extension: 5 sets of 20/12/10/8/6
- Front Squat: 5 sets of 20/12/10/8/6
- Hack Squat: 4 sets of 12/10/8/6
- Standing Leg Curl: 4 sets of 12/10/8/6
- Lying Leg Curl: 4 sets of 12/10/8/6
Thursday:
- Decline Dumbbell Press: 5 sets of 20/12/10/8/6
- Lying Cambered-Bar Extension: 4 sets of 12/10/8/6
- Machine Dips: 3 sets of 12
- Seated Cambered-Bar Extension: 4 sets of 12/10/8/6
- Incline Dumbbell Press: 4 sets of 12/10/8/6
- Decline Barbell Press: 4 sets of 12/10/8/6
- Incline Dumbbell Fly: 4 sets of 12
Friday:
- Leg Extension: 5 sets of 20/12/10/8/6
- Front Squat: 5 sets of 20/12/10/8/6
- Hack Squat: 4 sets of 12/10/8/6
- Standing Leg Curl: 4 sets of 12/10/8/6
- Lying Leg Curl: 4 sets of 12/10/8/6
Roman Reigns Supplement Regime
Roman Reigns has a jam-packed schedule. He trains five days a week, and then, on the weekends (and the odd weekday), he pushes his body to insane levels while competing in the WWE ring. To supply the energy to meet those demands, he relies on supplements along with his high-calorie diet.
Roman uses two supplements:
Roman drinks protein shakes twice per day. The first shake is after his workout and contains a 50/50 blend of protein and carbohydrates. The carbs are needed to replenish the glycogen he spent during the training session.
Roman’s second protein shake makes up his mid-afternoon snack. In each of his shakes, he adds the following:
- A banana
- Almond butter
- Coconut oil
Roman takes a pre-workout before every workout. He doesn’t have a favorite brand but makes sure that whatever product he takes contains the following workout-boosting ingredients:
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Conclusion
Roman Reigns stands at the pinnacle of the WWE and has done so for a long time. You now know the hard work that has gone into his success. If you are an experienced trainer, feel free to follow Roman’s program and eating plan. If you can bring the same intensity as him, you’re likely to be rewarded with some serious muscle and strength growth.
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