Roman Reigns Shares Intense Full Body Workout With Fans

If you’ve been wondering whether WWE Superstar Roman Reigns has been keeping busy during quarantine, the answer is yes.

A lot of people have had their plans thrown off by the global COVID-19 pandemic, but Roman Reigns isn’t one of them. The WWE star and father of two recently shared a series of videos to his Instagram that give fans an insider look at the regular workout routine he does to stay in shape for WWE. His personal trainer and coach, Neil ‘Yoda’ Hill, has been helping him stay in shape in advance of his new WWE show The R-Truth Game.

Roman Reigns’ leg workout

  • Leg / quad extensions: 4 sets x 12-16 reps
  • Barbell squats: 4 sets x 8-12 reps
  • Dumbbell Bulgarian split squats: 4 sets x 8-12 reps
  • Hack squats: 2 sets x 8-12 reps
  • Hamstring lying curl: 6 sets x 12-14 reps
  • Barbell stiff-leg deadlift: 4 sets x 10-14 reps

Roman Reigns’ back workout


  • Close-grip pulldowns: 4 sets x 8-12 reps
  • Incline machine row: 4 sets x 8-12 reps
  • High lever pulldowns: 4 sets x 12-14 reps
  • Single arm dumbbell row: 4 sets x 10-14 reps

What’s nice about these videos Reigns has shared with fans is that they really take you into the nitty gritty of his workouts and cover a wide variety of muscle groups. Athletes, especially those paid to promote and sell fitness plans, will frequently split up their workouts and package them as an intense “back workout” or the most epic “arm day” ever. However, as we all know, the key to being a great bodybuilder is to really push yourself in the gym on all fronts — and Roman Reigns knows how to do it.

Reigns workout plan, called “Y3T,” was invented by his trainer to serve his unique workout needs. “On paper, it’s a three-week cycle”, Hill said.”In theory, week one is 6-12 repetitions, focusing primarily on compound movements.”

Ultimately, Y3T ends up breaking down into the following month-long workout segments:


  • Week 1: 6-12 repetitions
  • Week 2: 14-18 reps
  • Week 3: 14-18 reps
  • Week 4: 15+ reps, predominantly isolation lifts

Hill explained that the reason for the escalation into isolation lifts was to increase the progressive resistance and maximize Reigns’ gains. While weeks one and two are strength-based, week four is based all around building up endurance and mass.

Wrestlers have a tough and grueling workout regimen, mostly because they have to consider aesthetics on top of pure physical ability to take someone down and hold them there. It’s a harsh intermediate between powerlifters and bodybuilders — bodybuilders don’t actually have to lift anything onstage, while powerlifters have to lift but can look however they want. Wrestlers are in the tough position of being expected to lock down both aesthetics and physical fitness, which can be a challenge. There’s a lot of pressure on Roman Reigns, but clearly he’s up to the challenge. His trainer said Roman is a “very diverse” athlete capable of being successful in many ways — can’t wait to see it in action on the The R-Truth Game!

*All images and media courtesy of Instagram.


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