Joe Rogan Workout Routine and Diet Plan

By | April 18, 2020
Joe Rogan Workout Routine and Diet Plan

Joe Rogan Workout Routine and Diet Plan: Joe Rogan is an American podcast host, comedian, UFC commentator, television host, and actor. Joe Rogan started his journey with the UFC when he was a black belt in Brazilian jiu-jitsu and former kickboxer. UFC is like a home to him where he always belongs no matter what show he is doing and where he is performing.

I’m sure when you see Joe Rogan, every one of you must think that this guy is ripped from top to bottom. So today, we will talk about Joe Rogan workout and Joe Rogan’s diet plan to see what exactly you need to do to get a physique like Joe Rogan.

Joe Rogan Workout Routine and Diet Plan

Joe Rogan Workout Routine and Diet Plan

Joe Rogan Body Stats

Height 1.71 M
Weight 75 Kg
Age 52 Years
Chest Approx 43 Inch
Waist Approx 32 Inch
Biceps Approx 15 Inch

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Joe Rogan Workout Routine

Joe Rogan even at the age of 52, he is still the best-shaped podcast host ever. His body is the showcase of all the hard work and training that he does every day. He is always giving tips to everyone, trying to teach the necessary things in his podcast whenever he gets a chance. His workout is all about discipline, and that’s it. Joe Rogan believes that you need to train your body in a way that it can bear the training.

He also said that instead of training three body parts in just one day and ripping your body entirely. Take it slow and practice only one body part each day, which your body can take. The workout routine of Joe Rogan consists of doing a lot of things. He likes to train cardio, yoga, MMA training, and weight lifting.

Joe Rogan Workout

Joe Rogan Workout

He workouts for 5 to 6 days a week and let his body rest for a day. Joe Rogan also said that the key to getting more reliable and better quickly is doing things every day, just the right way. He also means that instead of working out four days a week and two times every day, take your time and workout every day with one body part only. Training this way is how a farmer and an animal get stronger by training every day.

Joe Rogan Exercise Routine Includes –



So when it comes to cardio, it was never a part of Joe Rogan’s life. It’s just a few years ago when he adapted the concept of running. Before, everything that he did was just enough to burn all of the calories, but he thought about trying running, and now he likes it. He often takes his dog with him when he goes for a run.

Joe Rogan tries to run at least 2 to 3 times a week and at least 4 miles in every field. Sometimes when he’s not home and can’t go outside during his cardio day. That time Joe Rogan will just do some kinds of HIIT drills and indoor gym equipment like a treadmill or other cardio machines.



Yoga is also another thing that Joe Rogan has adapted during his fitness journey. He often tells the benefits of yoga how yoga and hot yoga helps a person get flexible. Joe regularly promotes yoga because the breathing exercises that a person practices in yoga can help him so much. He tries to do yoga every week whenever he gets the chance. Joe Rogan yoga session goes for about an hour or two.


Joe Rogan MMA Training

MMA training is one of the essential things that he has to do almost every day, no matter what happens. Like we said earlier that his bond with UFC is strong because of his knowledge of Brazilian jiu-jitsu, kickboxing, and other fighting techniques that he learned during the time. He always takes an hour or two in the evening to train his fighting.

He’s not going to go and fight in the UFC. Don’t worry; he just does that because that’s what he likes to do. His MMA training mostly consists of doing a lot of Brazilian jiu-jitsu training, sparring with different people, and practicing kickboxing on the punching bag. While doing that, he also does some jump ropes, crunches, push-ups, and other agility drills, which helps to get your footwork better and gives you fundamental upper body strength.


Joe Rogan Weight Training

Weight training is one of the things which he often does. MMA training and weight training is an essential training routine in his life. You may have already seen Rogan posting a lot of posts where he is doing some weight training. Joe Rogan trains at least three times a week for his weight training. Joe also does the Pavel Tsatsouline protocol. In which he limits the repetition to half of his limit in every exercise he does. He likes to train upper-body, lower-body, and abdominal in those three days.

Joe Rogan Full Body

Joe Rogan Full Body

Joe Rogan Workout for Upper-body

Sets: 3 to 4

Reps: 5 to 10

Rest time: 60 seconds after every set

  • Bench press
  • Dumbbell press
  • Cable crossovers
  • Lat pulldown
  • Cable rows
  • Dumbbell curls
  • Preacher hammer curls
  • Tricep pushdown
  • Triceps extension
  • Military press
  • Arnold press


Joe Rogan Lower-body Workout

Sets: 3 to 4

Reps: 5 to 10

Rest time: 60 seconds after every set

  • Squats
  • Leg press
  • Leg extension
  • Leg curls
  • Stiff-leg deadlift
  • Walking Lunges
  • Calf raises
  • Hyperextension
  • Hip thrust


Joe Rogan Workout for Abdominal

Sets: 3 to 4

Reps: 10 to 20

Rest time: 60 seconds after every set

  • Crunches
  • Cross crunches
  • Russian twist
  • Incline Crunches
  • Plank
  • Ab roller
  • Deadlift
  • Hyperextension
  • Side hyperextension

He also mixed strength training while doing weight training. In the strength training, he used to do some exercise where he would go full strength. Activities that he trains for building muscle are battle ropes, kettlebell swings, maces, clean and jerk, and sled drag. This is all about Joe Rogan workout routine.

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Joe Rogan Diet Plan

Joe Rogan follows a deficient carbs diet; it’s almost like a ketogenic diet. He eats a lot of the elk meat, which he goes and hunts with his hunting buddies. His food also contains a lot of vegetables, peppers, fruits, supplements, and other essential nutrients. Joe Rogan always says that your body needs water a lot, so he drinks a lot of water every day.

Joe Rogan Diet Plan

Joe Rogan Diet Plan

Joe Rogan Diet Includes-

Joe Rogan Breakfast Meal

Most of the time, he would eat oatmeal with avocado and things that have high fiber, but sometimes he also prefers eating eggs in his breakfast.


Lunch Meal in Joe Rogan Diet

For lunch, Joe Rogan always has elk meat, which is the source of lean protein. With that elk meat, he usually has jalapeno peppers and some green vegetables.


Joe Rogan Supplements

His supplements carry a lot of things from vitamin pills to omega-3 pills and many others. He also drinks protein shake before working out.


Joe Rogan Dinner Meal

In dinner, he will usually have elk meat only if it’s not available. He may eat chicken breast with side vegetables and his favorite kimchi.



He often has coffee, Kombucha, coconut water, whiskey, Zevia, Kill Cliff.

This is all about Joe Rogan diet plan.

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