Roman Reigns’ Insane Workout Routine for His Super Human Physique

Published 10/17/2020, 2:32 PM EDT

Roman Reigns is a beast if there was a human replication of one. He is currently one of the most dominant Superstars in WWE and is far above the rest in his list of accomplishments.


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This sheer power comes as a result of his great technique and experience. However, the main contributor to his success is the intense workouts he goes through.


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Roman Reigns has built up a lot of muscle over the month. He has focused on his arms, legs and back to define those muscles more. We bet you would like to work on your body tone and get it at least somewhat like “The Big Dog”.

These are some of the workout routines you can follow whenever you hit the gym to get those muscles popping. According to Generation Iron, Reigns himself follows a similar routine to make those Superman Punches rock-hard.


1. Leg / Quad Extensions– 4 sets, 12-16 reps each

 Sit on the Leg extension machine and adjust yourself and the weights according to your capability. Lift the bar up with both your feet, with the bar resting firmly on your feet.

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Championship Leg Day.

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Slowly lift the weight until your legs are parallel to the floor. You may release the weight on both feet slowly until you return to the starting position. 

2. Barbell squats- 4 sets x 8-12 reps

Get in position for a regular squat with your legs spread apart, parallel to your shoulders. Adjust this stance according to the weight you will be lifting. Choose the appropriate weight and begin sweating with the barbell resting on your shoulders.

3. Dumbbell Bulgarian Split Squats- 4 sets x 8-12 reps

Place one foot on a raised surface, and hold the dumbbell weights in your hands. Descend as if you’re doing a one-legged squat. The raised back leg boosts the range of motion. Bend your front knee and descend until your knee touches the floor. Repeat the same with the other foot.

4. Hack Squats- 2 sets x 8-12 reps

Use the sled machine, and position yourself comfortably before beginning. Select an appropriate weight and perform the squat motion. The 45-degree angle helps train the quadriceps, glutes, and hamstrings at the same time. 

5. Hamstring Lying Curl-  6 sets x 12-14 reps

Like the arms have dumbbell curls, your legs have Leg curls. Lie flat on a mat face-down and keep your head up, lifting your chest and supporting it with your arms.

Then, proceed to raise your legs up from the knees backwards until your glutes. Make sure your calves and hamstring get the most work done here. You can start doing it without weights then continue to add weights using the appropriate equipment.

6. Barbell Stiff Leg Deadlift- 4 sets x 10-14 reps

The name pretty much says it all. Hold a barbell and begin with a straight posture. Keep your feet at shoulder-width apart. Bend down from your hips and keep your legs straight. Bend until you feel the stretch in your glutes and hamstrings. Slowly pull yourself back up to the starting position.


1. Close-grip Pulldowns- 4 sets x 8-12 reps

Like a normal pulldown, adjust the weight and adjust your seating. Hold the bar closer to the centre rather than farther. Pull it down, but this time pull it close to your chest so that you really focus on those chest muscles. Release it slowly when the bar reaches your shoulder blade. 

2.Incline Machine Row- 4 sets x 8-12 reps

Lie face-first on the machine or an inclined bench. Grab the bar or dumbbell on the floor and pull them back until it reaches your shoulder. After this, slowly release them. The slower you do this exercise, the better. However, if you cannot complete the set, do it faster.

3.High lever Pulldowns- 4 sets x 12-14 reps

Hold the pulldown bar at a wide grip. When you pull down the bar, the chest will benefit on an overall basis. Pull down the down to your clavicle/ shoulder blade, and release the pull slowly back to its original position.

4.Single Arm Dumbbell Row- 4 sets x 10-14 reps

Hold an appropriate weight, usually heavier than usual, and lift it up to your chest. Keep your chest steady as you do this exercise. Concentrate more on your shoulder and back muscles rather than letting your arm bear the pressure.  At the peak of the moment, squeeze your shoulder and back muscles. Lower the dumbbell slowly to the starting position.

Roman Reigns follows a strict routine designed for him

As a WWE Wrestler, Roman Reigns has to focus on a lot of factors while working out. Body Builder can only focus on bulking up and looking however they want. However, a WWE wrestler has to maintain a certain aesthetic appeal along with bulking up.

Being the face of the company, Reigns has the eyes on him at all times. With these new workouts, he seems to have it all under his control. His personal trainer Neil Hill has prepared a plan for him known as “Y3T”. This plan caters to Reigns’ needs specifically. The routine is as follows:

Week 1: 6-12 repetitions

Week 2: 14-18 reps

Week 3: 14-18 reps


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Week 4: 15+ reps, predominantly isolation lifts


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Week 1 and 2 are strength-based and involve sheer muscle building and strength-based. Week four is dedicated to building an all-round resilience and endurance. 

This routine has certainly made Reigns a much bigger and muscular person. He seems more unstoppable than ever before. Reigns will continue to build up, and maybe you can too. You may not reach the level of Roman Reigns, but you can reach your own workout goals by following this routine daily.



Luke Dias

1547 articles

Luke Dias is a senior WWE and AEW author at EssentiallySports, having published more than 1000 articles on professional wrestling. Having completed courses in Advanced Writing from the University of California and Media and Ethics from the University of Amsterdam, Luke is currently pursuing an undergraduate degree in Journalism from Xavier’s College. His tremendous knowledge of WWE history enables him to make past connections, adding depth to the articles.