Joe Rogan’s Workout and Diet Routine: Joe Rogan is a podcast host, comedian, UFC commentator, television host, and actor from the United States. Joe Rogan began his career with the UFC as a Brazilian jiu-jitsu black belt and former kickboxer. He considers the UFC to be his home, where he feels at ease no matter what show he is on or where he is performing.

I’m sure every single one of you thinks Joe Rogan is ripped from head to toe when you see him. So, today, we’ll talk about Joe Rogan’s workout and diet plan to see what you need to do to achieve Joe Rogan’s physique.

Body Measurements: Height and Weight

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

Joe Rogan’s Workout Plan

Joe Rogan is a comedian who is well-known for He is still the best-shaped podcast host ever at the age of 52. His body is a reflection of all of the hard work and training he puts in every day. He is always giving advice to others and attempting to teach the necessary skills in his podcast whenever he has the opportunity.

It’s all about discipline for him when it comes to working out. According to Joe Rogan, you must train your body in such a way that it can withstand the training.

He also stated that instead of ripping your entire body in one day, you should train three body parts in one day. Take it slowly and only practice one body part per day that your body can handle. Joe Rogan’s workout routine entails a variety of activities. Cardio, yoga, MMA training, and weight lifting are some of his favorite workouts.

He works out 5 to 6 days a week and then takes a day off. Joe Rogan also stated that doing things the right way every day is the key to becoming more dependable and better quickly. He also means that instead of working out four times a week and twice a day, you should take your time and work out only one body part every day. This is how a farmer and an animal improve their strength by training every day.


So, when it comes to cardio, Joe Rogan has never been a fan. It was only a few years ago that he adopted the running concept. Everything he did before was just enough to burn all of the calories, but he decided to try running, and he now enjoys it. When he goes for a run, he frequently brings his dog along.

Joe Rogan tries to run at least two to three times per week, covering at least four miles in each field. He can’t go outside during his cardio day if he isn’t at home. Joe Rogan will only do HIIT drills and indoor gym equipment such as a treadmill or other cardio machines at that time.


Joe Rogan has also adopted yoga as part of his fitness regimen. He frequently discusses the benefits of yoga, particularly how hot yoga and yoga help people become more flexible. Joe promotes yoga on a regular basis because the breathing exercises that a person practices in yoga can be extremely beneficial. When he has the opportunity, he tries to do yoga once a week. Joe Rogan’s yoga class lasts about an hour and a half.

Joe Rogan’s MMA Preparation

No matter what happens, MMA training is one of the most important things he has to do almost every day. As previously stated, his bond with the UFC is strong due to his knowledge of Brazilian jiu-jitsu, kickboxing, and other fighting techniques learned during his time with the organization. He always practices his fighting for an hour or two in the evening.

He has no intention of fighting in the UFC. Don’t worry; he just does it because it’s something he enjoys. His MMA training consists primarily of Brazilian jiu-jitsu training, sparring with various people, and practicing kickboxing on a punching bag.

He also does jump ropes, crunches, push-ups, and other agility drills while doing so, which helps you improve your footwork and build fundamental upper body strength.

Joe Rogan: Weight Training

One of the things he does frequently is weight training. In his life, MMA and weight training are essential training routines. You may have noticed Rogan posting a lot of pictures of himself lifting weights. Joe Rogan does weight training at least three times a week.

Joe is also a Pavel Tsatsouline practitioner. In every exercise he does, he limits the repetitions to half of his maximum. In those three days, he prefers to train his upper body, lower body, and abdominals.

He also did a combination of strength and weight training. He used to do some exercises in strength training where he would go full strength. Battle ropes, kettlebell swings, maces, clean and jerk, and sled drag are some of the muscle-building exercises he practices.

Joe Rogan’s workout routine is the focus of this article.

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

Joe Rogan: Diet Plan

Joe Rogan eats a low-carbohydrate diet that is similar to a ketogenic diet. He consumes a large amount of the elk meat that he hunts with his hunting buddies. In addition to vegetables, peppers, fruits, supplements, and other essential nutrients, his diet includes a variety of vegetables, peppers, fruits, supplements, and other foods. Joe Rogan claims that your body requires a lot of water, so he drinks a lot of it every day.

Joe Rogan’s diet consists of the following items:


He usually eats oatmeal with avocado and high-fiber foods for breakfast, but he also enjoys eggs on occasion.


Joe Rogan’s lunch is always elk meat, which is a good source of lean protein. He usually serves the elk meat with jalapeno peppers and green vegetables.


His supplements include everything from vitamin pills to omega-3 pills and a variety of other supplements. Before working out, he also drinks a protein shake.


He usually only eats elk meat for dinner if it isn’t available. He can eat chicken breast with vegetables on the side and kimchi of his choice.


Coffee, Kombucha, coconut water, whiskey, Zevia, and Kill Cliff are among his favorite beverages.

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