How to Train Like WWE Superstar Roman Reigns

Think you can handle a world champion wrestler’s workout routine?

Born Leati Joseph “Joe” Anoa’i, Roman Reigns is currently the hottest, most sought-after American wrestler. The WWE superstar was born to wrestle, thanks to his Anoa’i family genes; a family line of wrestlers originating from American Samoa. His cousins include the likes of Yokozuna, Rikishi, the late Umaga, and most prominently of all, his cousin: Dwayne “The Rock” Johnson.

Although WWE’s attempt of making him the next “face of the company” after John Cena has been met with negative reception from the fans, they can’t abide that Reigns has cemented his name as one of wrestling’s great with an amount of title under his belt. It includes four-time world champion in WWE, the WWE Championship three times, and the Universal Championship once, a one-time United States Champion, a one-time Intercontinental Champion, and the list goes on.

Standing at 6 ft 3 inches (190 cm) and weighing at 265 lbs (120 kg), Reigns body is not just the product of a protein and calorie heavy diet plan, but it comes with maintaining a series of quiet gruesome and discipline workout sessions and mindset—which he already toned down since recovering from his second fight to leukaemia in 2018.

Here’s a list of Roman Reigns’ Monday to Friday workout routine, as well as some tips and insights from the pro-wrestler superstar:


  • 2 sets of leg Squat 12 reps
  • 4 sets of Leg Presses 12 reps
  • 2 sets of Walking lunge 100 yards
  • Stiff-leg Dead-lifts 12 reps 3 sets
  • 3 sets of Seated Leg Curls 12 reps


  • 4 sets of Deadlifts 8-12 reps
  • 3 sets of Barbell Rows 10-12 reps
  • 10 sets of T-bar Rows 10-12 reps
  • 3 sets of One-arm Dumbbell Rows 10-12 reps
  • 4 sets of Barbell Curls 12 reps
  • 2 sets of Seated Alternate Dumbbell Curls 12 reps
  • Cambered-bar Preacher Curls 12 reps 2 sets
  • 2 sets of Standing Cable Curls 12 reps
  • 4 sets of Military Presses10-12 reps
  • Seated Dumbbell Presses 10-12 reps 4 sets
  • 4 sets of Front Dumbbell Presses 10-12 reps


  • 4 sets of Leg Extensions 30 reps
  • 4 sets of Front Squats 12-15 reps
  • 3 sets of Hack Squats 12 reps
  • 3 sets of Standing Leg Curls 12 reps
  • 3 sets of Lying Leg Curls 12 reps


  • 3 sets of Decline Dumbbell Presses 12 reps
  • 4 sets of Lying Cambered-bar Extensions 12 reps
  • Machine Dips 12 reps 4 sets
  • 4 sets of Seated Cambered-bar Extensions 12 reps
  • Incline Dumbbell Presses 12 reps 4 sets
  • 3 sets of Decline Barbell Presses 12 reps
  • Incline Dumbbell Flyes 12 reps 4 sets


  • 4 sets of Leg Extensions 30 reps
  • Front Squats 12-15 reps 4 sets
  • 3 sets of Lying Leg Curls 12 reps
  • Hack Squats 12 reps 3 sets
  • Standing Leg Curls 12 reps 3 sets each


  • Cardio in the morning and rest-day

Reigns’ Tips:

  1. When you’re traveling a lot, hit the gym a lot longer so the body doesn’t loose to many blood flows
  2. If you’re a family man, stay active with your kids by joining them in outdoor activities
  3. Cheating day is okay under the note that it makes you “feel good”…but don’t forget to make up for it at the gym
  4. Work out on a lighter stomach for better movement and athletic feel
  5. When you’re a large athlete, embrace lots of cardio to enhance your agility
  6. Sticking to one thing “doesn’t sound right” for Reigns, so its best to mix up your workouts
  7. Time management, especially in terms of eating and recovery, is key