Discovering the Fitness Regime of Joe Rogan: Workouts, Diet, and the Secrets to His Well-Rounded Physique

Joe Rogan, a comedian, podcast host, and former martial artist, is renowned for his commitment to fitness and overall health. His impressive physique and abundant energy can be attributed to his disciplined exercise routine and nutrition plan. In this article, we’ll take a closer look at Joe Rogan’s fitness journey, including his workout program, diet, social media presence, body measurements, and the fitness coach who helps him stay in top shape.

Strength and Conditioning

Joe Rogan’s workout plan centers around functional strength and conditioning exercises designed to build muscle mass and increase functional strength. Here’s a detailed breakdown of his strength and conditioning routine:

  • Day 1: Upper Body
    • Bench Press: 4 sets of 6-8 reps
    • Bent-Over Rows: 4 sets of 6-8 reps
    • Overhead Press: 3 sets of 8-10 reps
    • Pull-Ups: 3 sets to failure
    • Dips: 3 sets to failure
  • Day 2: Lower Body
    • Back Squats: 4 sets of 6-8 reps
    • Deadlifts: 3 sets of 5-6 reps
    • Walking Lunges: 3 sets of 10-12 reps (each leg)
    • Calf Raises: 3 sets of 12-15 reps
  • Day 3: Rest
  • Day 4: Full Body
    • Kettlebell Swings: 4 sets of 10-15 reps
    • Turkish Get-Ups: 4 sets of 5 reps (each side)
    • Farmer’s Walk: 4 sets of 30-45 seconds
    • Sled Push/Pull: 4 sets of 30-45 seconds

Martial Arts Training

In addition to his strength and conditioning routine, Joe Rogan practices martial arts, including Brazilian jiu-jitsu and Muay Thai, to improve his skills, flexibility, and cardiovascular endurance. He typically dedicates two to three days per week to martial arts training.

Cardio and Recovery

Rogan incorporates various forms of cardio workouts into his routine, such as running, swimming, and cycling, to maintain a lean physique and improve stamina. He also places a strong emphasis on recovery, utilizing yoga, stretching, and sauna sessions to promote relaxation and muscle recovery.

Diet and Nutrition

Joe Rogan follows a structured diet plan that focuses on high-quality, nutrient-dense foods. His diet typically includes lean proteins, healthy fats, and an abundance of vegetables:

  • Protein sources: Wild game meat (e.g., elk, bison), eggs, and fish are Rogan’s preferred sources of protein, providing essential amino acids for muscle growth and repair.
  • Healthy fats: Avocado, nuts, seeds, and olive oil are staples in Rogan’s diet for their essential fatty acids and overall health benefits.
  • Vegetables: Rogan prioritizes consuming a wide variety of vegetables, including leafy greens, cruciferous veggies, and colorful options like bell peppers and tomatoes, for their vitamins, minerals, and antioxidants.

Steroids and Hormone Therapy

There is no verified information or evidence suggesting that Joe Rogan has used steroids to achieve his physique. However, he has been open about using testosterone replacement therapy (TRT) and human growth hormone (HGH) under medical supervision to maintain optimal hormone levels and support his overall health as he ages.

Supplements and Performance Enhancers

In addition to a nutrient-dense diet, Joe Rogan relies on supplements to optimize his performance and overall health. Some supplements he has mentioned using include:

  • Multivitamins
  • Vitamin D
  • Omega-3 fish oil
  • Probiotics
  • Creatine
  • Branched-chain amino acids (BCAAs)


Throughout his fitness journey, Joe Rogan has worked with various coaches and trainers. In the realm of martial arts, he has trained with renowned coaches such as Jean Jacques Machado in Brazilian jiu-jitsu and Mark DellaGrotte in Muay Thai. For strength and conditioning, Rogan has worked with personal trainers and strength coaches who have tailored his workouts to meet his unique goals and needs.

Mindset and Motivation

Joe Rogan’s dedication to fitness goes beyond just physical health; he also emphasizes the importance of mental strength and discipline. Rogan often discusses the benefits of meditation, mindfulness, and self-improvement, both on his podcast and through his social media channels. His relentless pursuit of personal growth and mental resilience has played a crucial role in shaping his fitness journey and maintaining his impressive physique.

Body Measurements

Joe Rogan stands at 5’7″ (170 cm) tall and weighs approximately 190 pounds (86 kg). His well-rounded physique is the result of his diverse and disciplined workout routine, combined with a healthy, balanced diet.