Written by Kyle Ustach | BScEcon
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Table of Contents
- Joe Rogan’s Workout Plan
- Joe Rogan’s Fitness Principles
- Joe Rogan Diet Plan & Supplement
- How You Can Train Like Joe Rogan
- FAQs
Joe Rogan’s Workout Plan
From the time Joe Rogan first burst onto our televisions, he’s had a well-built, muscular physique. He is extremely disciplined when it comes to his workout routine. Rogan shared on his podcast that he schedules his weekly routine every Sunday. “I say ‘I have to do yoga two times this week’ and ‘I have to lift weights three times this week’ and ‘I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things, so I have to get those things in.”
Below is a sample three-day split that Joe Rogan has performed in the past. Workout A, B, and C represent the three different routines.
1. Workout A:
-
Dumbbell pullover superset with pull-ups: 4 sets x 10 reps
- 60 seconds rest between supersets
-
Reverse grip seated rows: 4 sets x 15, 10, 8, 6
- Increase weight, 30-second rest
-
T-bar Row: 3 sets x 12, 10, 8
- Increase weight, 30-second rest
-
**Behind Neck Pulldown: 3 sets x 12, 10, 8
- Increase weight, 30-second rest
-
Kettlebell squats superset with cable pulldowns: 3 sets to failure
- 60 seconds rest between supersets
**It is perfectly fine to perform this exercise as a regular lat pulldown in front of your body. Going behind the neck places added stress on the rotator cuff, neck, shoulders, and joints.
2. Workout B:-
Leg extension superset with Leg curls: 4 sets x 10 reps
- 60 seconds rest between supersets
-
Walking Dumbbell lunges: 3 sets x 10 reps
- 30 seconds rest
-
Squat: 4 sets x 15, 12, 10, 8
- Increase weight, 30-second rest
-
Pistol squat superset with bodyweight squat: 3 sets x 10 reps
- 60 seconds rest between supersets
-
Leg extension superset with Leg curls: 3 sets to failure
- 60 seconds rest between supersets
*30 seconds rest between each exercise unless noted or supersets.
- Lat Pulldowns: 3 sets x 15, 12, 10
- Deadlift: 3 sets x 15, 12, 10
- Seated Row: 3 sets x 15, 12, 10
- Muscle-up: 3 sets to failure, 60-second rest
- Cable Flies: 3 sets x 15, 12, 10
- Incline Dumbbell Press: 3 sets x 12, 10, 8
- Flat Bench Press: 3 sets x 12, 10, 8
-
Reverse grip decline Smith Machine bench press superset with push-ups
- 3 sets to failure, 60 seconds rest between supersets
- Pec Dec flies: 3 drop-sets to failure
Joe Rogan’s Fitness Principles
Weightlifting Routine:
A major aspect of the Joe Rogan workout routine is training for functional strength. Rogan often talks about how performing daily activities can build muscle over time, such as a farmer might with his regular chores. He believes the body responds best when it is constantly worked and placed under stress. If you consistently push your body and expose it to physical stress, it responds better and gives you more energy.
Rogan usually does weight training three times a week, but he’s active everyday. To help build functional muscle, Rogan uses various routines with non-traditional types of equipment including:
- Kettlebells
- Maces
- Dumbbells
- Battle Ropes
One of the principles of Joe Rogan’s workout routine is following the Pavel Tsatsouline protocol. Pavel Tsatsouline is a Russian that is credited with bringing the kettlebell to the western hemisphere. The Pavel Tsatsouline protocol calls for two to seven kettlebell workouts a week, ideally performed with varied intensity levels. Under this workout plan, Rogan only does about half his max rather than push too hard. Similarly, he prefers a volume approach with resistance training, focusing more on high repetitions and bodyweight exercises.
MMA Training:
As we have mentioned throughout, Rogan is a huge fan of mixed martial arts (MMA) and has practiced several forms throughout his life. Joe took up karate and taekwondo at age 14, winning the Massachusetts full-contact state championship four years in a row. He also won the US Open Championship in taekwondo at age 19 then became an instructor.
As an experienced MMA fighter, Joe still practices Brazilian jiu-jitsu (BJJ) on a regular basis, which he began practicing in 1996. He is a black belt in both Gi Brazilian jiu-jitsu and no-Gi Brazilian jiu-jitsu. A Gi is the uniform that allows you to grab your opponent, showing his diverse skill set. The black belt symbolizes an expert-level skill and is one of the highest achievements in MMA. In addition to BJJ and kickboxing, Rogan also loves Muay Thai, another combat sport known as Thai boxing. These activities burn a significant amount of calories and help build muscle.
Rogan’s Favorite Activities:
- Brazilian jiu-jitsu
- Muay Thai
- Kickboxing
Cardio:
As if Joe Rogan’s weightlifting routine and MMA training wasn’t enough, he also practices traditional forms of cardio. In line with his principles, Joe prefers to train outdoors and exercise more " naturally " rather than on a treadmill or some gym machine.
His favorite cardio activity is running through the Runyon Canyon with his dog while wearing a weight vest. Sometimes, he will also run drills in the gym or find another way to get his blood pumping.
Yoga:
If you have ever thought you're “too manly” for yoga, Joe Rogan can convince you otherwise. Rogan is a huge believer in regular yoga and hot yoga, practicing both regularly. In an Instagram post, Rogan stated, “90 minutes of hot yoga does more than workout my body, it purges my mind of stupid thoughts…When I do it on a regular basis my body is much more limber and I feel much less tension in my back.”
Rogan also explained how yoga helps prepare his body for other types of training, among other health benefits. “It also feels like it ‘ties together’ all the other shit I do. All the different kinds of working out, whether it's kettlebells or martial arts or hill running - they all have their own benefits, but yoga feels like it ties all those benefits together and strengthens all the loose ends.”¹
Recovery
Joe Rogan treats his recovery process as carefully as his actual workouts. He has been known for his willingness to try extreme methods to heal his body. Some of his recovery techniques include:
- Sauna sessions
- Cold plunge
- Sensory deprivation tank
- Cryotherapy
- Stem cell rejuvenation
- CBD products
Rogan’s dedication to preserving and healing his body has done wonders, as he’s in far better condition than most men his age. To learn more about cold plunge, check out our article, The Complete Guide To Cold Therapy.
Joe Rogan Diet Plan & Supplements
Diet
Just as he systematically approaches his weightlifting routine and recovery, Joe Rogan’s diet is carefully sculpted to his body’s needs. Rogan likes to keep his diet to simple food, primarily following a carnivore diet. Rogan believes that if it wasn’t food 100 years ago, it’s not real food. He avoids any processed junk foods, refined sugars, and grains. He focuses on lean protein sources, mostly wild game such as wild elk meat and green vegetables with few carbs. Elk meat is Rogan’s favorite natural protein source and type of meat, preferably from his own hunting. He also loves spicy food for its flavor and its health benefits, especially for the heart. He essentially follows a ketogenic diet regularly, stating that carbs create brain fog and lower energy levels. He will occasionally treat himself to a cheat meal, such as his favorite dish of linguine with clams, that will take his body out of ketosis. However, he is so disciplined and in tune with his body that he can return to ketosis in just a few hours.
Sample Joe Rogan Diet Plan
Breakfast:
- Free-range Eggs
- Green vegetables or fruit
Lunch:
- Grilled chicken
- Quinoa
- Kale
Snack:
-
Oatmeal with fruit
Dinner:
- Wild Elk meat
- Potatoes
- Jalapenos
While most of us aren't bow hunting our own elk, eating a keto diet can be easy with Keto Meal Delivery Services.
Intermittent Fasting
Another key part of Joe Rogan’s diet plan is intermittent fasting (IF). He has a 16-hour fasting window, starting with dinner for his last meal of the day until breakfast the next day. He believes fasting is great because it allows his body to fully absorb all the essential nutrients from one meal before moving to his next meal. Rogan details his diet on episode #1155 of his podcast with Henry Rollins. He’ll occasionally have coffee or another zero-carb drink in the morning if he's doing fasted cardio or fasted yoga. The one exception to his ketogenic diet and fasting strategy is when he performs his weightlifting routine.
To learn more about intermittent fasting, check out our article 6 Best Intermittent Fasting Methods and Schedules.
TRT
One of the reasons that Joe Rogan is so popular is due to his brutal honesty and transparency, especially regarding his drug use (recreational and performance-enhancing). Rogan believes that if you take something like steroids, you should be open about it so people can educate themselves. Joe has been very open about his use and the benefits of testosterone replacement therapy (TRT), and other performance-enhancing drugs, including human growth hormone (HGH) and insulin. All of the performance enhancers are prescribed legally and done under a doctor’s care so he can be closely monitored. For more information regarding Joe Rogan and steroid use, check out our article Is Joe Rogan On Steroids?
If you're interested in starting TRT, you should check out the Best Online TRT Clinics.
Supplements
Joe Rogan is the co-owner of the supplement manufacturer Onnit and often advocates for his products. The most popular supplement from Onnit is Alpha Brain, a caffeine-free nootropic. Alpha Brain is designed to improve memory, promote focus, aid with mental processing, and helps you feel “in the zone.” Other supplements that Rogan has openly discussed using include:
- Alpha Brain
- Omega-3 and Omega-6 Fish Oil
- Vitamin D3
- Creatine
- Glucosamine Chondroitin
- Onnit Shroom Tech Sport (pre-workout)
You can read our Review of Alpha Brain and our picks for the Best Nootropics if you're considering trying out these mind-boosting supplements.
How You Can Train Like Joe Rogan
Follow A Simple Diet
One of the easiest ways to replicate Joe Rogan’s lifestyle is by following a similar diet. The Joe Rogan diet program is fairly simple - stick to healthy food that isn’t processed or artificial. Avoid foods packed with sugar and saturated fat. Stick to natural protein sources, such as wild game meat, fruits, and vegetables. Rogan also likes to keep his body in constant ketosis, so you should try to keep your carbs as low as possible. He also practices intermittent fasting, eating only within an eight-hour window daily.
To learn more about the keto diet, check out our article The Complete Keto Bodybuilding Guide and Meal Plan.
Train Hard, But Don’t Overdo It
Rogan follows an extremely intense routine, from his training methods and strict diet to advanced recovery techniques. He believes the body should constantly be under stress with some exercise. While this method is great for Joe, it might not be realistic for the rest of us. For starters, Joe is receiving testosterone under a doctor’s care with TRT, so his body can recover much quicker than the average person. Secondly, his wealth allows for the time and access to train the way he does. With family life, work, and other obligations, some people only have a few hours a week to exercise. The important thing is to make the most of your workouts with what you have and be efficient with your workout routine.
For a more detailed look of how you can maximize your training, you can read our article on the Optimization of Muscle and Workout Recovery.
Take Advantage of Supplements and Recovery Aids
Not everyone has access to sauna sessions, a sensory deprivation tank, or cryotherapy because not everyone is a millionaire like Joe Rogan. We can, however, implement some of his methods and make recovery a top priority. Protein powders and vitamin supplements are cheap, effective ways to improve your recovery and help build muscle.
TRT is an amazing way to rejuvenate your life if you are of proper age and under a doctor's care. TRT can help improve your mood, increase energy levels, improve recovery, and help build muscle. Joe Rogan frequently talks about the positive impact of TRT in his life and encourages men to try it.
While some of his methods of recovery can be costly, we've put together a list of the Best Ice Bath Tubs that won't break the bank.
FAQs
What does Joe Rogan eat?
Joe likes to eat natural foods, such as beef, elk, and eggs, with lots of fruits and vegetables. He is very low-carb and tries to avoid sugar. He likes to “live off the land.”
What type of cardio does Joe Rogan perform?
Joe Rogan prefers to do his cardio exercises outdoors, including running. He typically does two to three sessions a week of cardio, ideally running through the Runyon Canyon with his dog with a weight vest for added resistance.
Is Joe Rogan on steroids?
Yes, Joe Rogan is technically on steroids because he uses TRT, which is legal testosterone. Joe does everything legally under a doctor’s care.
Outro
Joe Rogan is a controversial figure in American pop culture, often coming under fire for his political takes. Even if you aren’t a fan of the UFC commentator, you have to respect his work ethic and dedication to his workout routine. Rogan has a very simple approach to everything in his life, trying to emulate the lifestyle of our ancestors. While he isn’t quite as “primal” as the Liver King, Joe Rogan likes to live off the land. He believes nothing is better than hunting your meat and growing vegetables.
He trains hard every day because he believes keeping the body under constant stress is the key to staying fit. While his diet and workout routine are simple, his recovery methods and supplement use are extensive. Joe uses TRT and several supplements, such as creatine and nootropics, to help heal his body. He also uses other methods to heal his body, including cold water therapy and more extensive measures like cryotherapy.
Considering not everyone is a millionaire, its unrealistic to copy his exact routine. If you train hard, follow a clean diet, and improve your recovery, (and maybe some TRT) you can be on your way to looking like Joe Rogan.
References
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www.instagram.com/p/BqYOmQ7FQMq/?utm_source=ig_embed&ig_rid=d306c8cc-4d46-48cd-ae3a-743357103360
Kyle Ustach
Author