Joe Rogan Workout And Diet Routine (Secrets Out)

Joe Rogans has captivated millions of hearts with his on-timing comedic appearance on several TV shows. He has become a prominent figure in the American entertainment industry for a long time now.

Although Rogan is well-known for his stand-up comedies, many people are unfamiliar with his other side; he’s a commentator podcast host of his podcast show “The Joe Rogan Experience,” in which he talks about politics, current news, and a variety of stuff with exclusive guests on his show.

It’s no surprise that throughout the peak of his career, Joe gained a separate fanbase for his body physique and was repeatedly praised for the way he maintained his body.

People who watched him were genuinely interested in knowing about his workout and diet routine that he would follow. 

Despite being a great and famous TV personality, Joe Rogan embraces the fact that he’s also an MMA (Mixed Martial Artist) and has to find enough time from his busy schedule for MMA to help him remain in his best body shape.

Moreover, for his overall fitness, he would also focus on doing cardio workouts and weight lifting to strengthen his body maintenance.

A person is boxing
Joe Rogan is a trained MMA fighter.

If you’re someone who’s looking for some motivation from inspirational people like the celebs to kickstart your fitness journey with a positive mindset, then you’re in a safe place.

In this article, I’ll be walking you through the workout and diet routine that Joe Rogans follows to keep him in shape. So, without any further ado, let’s begin with today’s article!

Joe Rogan’s Biographical Details

Full name Joseph James Rogan
BornAugust 11, 1967
Age55 years
Height1.76 m (5’8”)
Weight194 lbs
Joe Rogan’s Biographical Details

Joe Rogan Workout Routine

Before we delve into Rogan’s workout routine, let’s explore the variety of exercises he performs in his routine that help him to stay fit. He adheres to following these exercises in his workout routine:

Mixed Martial Arts (MMA)

You’ll be surprised to know that Rogan has a pretty solid background in Brazilian jiu-jitsu, kickboxing, wrestling, etc., so he sticks to performing MMA to this date to train to increase his agility and strength and monitor body coordination.

In his MMA training, Rogan performs these exercises so he’s free from other workouts:

  • Brazilian Jiu-Jitsu 
  • Kickboxing


Rogan would follow weightlifting exercises to maintain his body physique. He does weightlifting three days a week, hitting heavier weights to stimulate muscle growth and build muscle mass until he fails.

  • Conventional deadlifts
  • Barbell Bench Press
  • Overhead Press
  • Battle Ropes
  • Squats

His weightlifting routine is incomplete without performing a set of functional exercises:

  • Kettlebell Swings
  • Pull-ups
  • Chin-ups
  • Box Jumps

Cardio Workouts

Rogan manages to take some time out for cardiovascular training as it helps improve blood supply to the body, especially the muscles where growth is intended.

For cardiovascular training, he would love to take part in running, cycling, swimming, playing a sport, etc. The activities that he finds out the time to perform are:

  • Running tracks
  • Swimming 
  • Cycling
A person is meditating
Performing yoga and meditation together is a great way to control your body and mind.

Stretching and Yoga

Performing yoga and stretching is a method for him to rest his body and recover from intense training. He enjoys taking care of his body by performing these exercises, so he would manage to allot at least two sessions in one week for them.

He tries performing various yoga poses and performs static stretching towards the end of his workout. Here are the examples of the static stretching exercises he would perform:

  • Biceps stretch
  • Overhead triceps stretch
  • The Cobra Pose
  • Butterfly stretch

It’s important to note that this routine is specifically tailored to serve Rogan’s body needs; thus, if you intend to follow his routine and it’s your first time following a strict routine inspired by a celebrity, you should consult a fitness expert or nutritionist who can better guide you about the modifications you can make to make the workout a diet specifically catered to your body needs.

Joe Rogan’s Diet Routine

Joe Rogan understands the need to have a good diet routine that can go well with your workout plan, enhancing the outcome of your intense workout. Food helps us to replenish our body as a means of recovery from tough workout sessions, thus it needs to be given special importance.

Though he’s flexible with his diet, here’s a basic outline of his diet that he likes to keep up with:

Ketogenic diet

Fitness freaks know very well the hype around the “Ketogenic diet.” The whole idea behind a ketogenic diet is that you replace your carb intake with fats to help burn them for energy. Typically, this diet is composed of moderate protein, high fats, and low carbohydrates. 

Rogan is a firm believer in a ketogenic diet as it turns out to work perfectly fine for him, although he has admitted that most of the time, he would go on a lazy keto diet.

Intermittent fasting

Many celebrities and their fitness trainers swear by this dieting method, as it focuses on increasing your BMR and helping you lose excess weight quickly.

Joe Rogans is yet another famous personality who has tried out this method and has positively remarked about the efficiency of this dietary method.

Whole Foods

Joe Rogan is concerned about the food that helps him gain muscle bulk, so he ensures to monitor the food he adds to his body.

Therefore, he eats greater portions of whole foods, which include lean protein sources (chicken, fish, turkey, lean beef) and more green vegetables.

On the other hand, he opts to abstain from consuming processed or canned foods, which are harmful to one’s health.


Rogan ensures that a separate amount of supplements is added to his diet to cater to his body’s additional needs. For instance, he would consume several vitamin, mineral, and protein supplements.

He has been advocating the use of creatinine and Vitamin D as additional supplements in his diet.

Discover the key to sustainable health and vitality with Joe Rogan.

Meal-wise devised diet plan.

Here’s an outline of Joe Rogan’s meal-wise devised plan that you could follow:

Meal 1:


  • Scrambled eggs with spinach (or any other green veggies)

Meal 2:


  • A grilled chicken salad mixed with fresh veggies (cherry tomatoes, kale, avocado, etc.) and an olive oil dressing
A close-up picture of sliced cucumbers and cherry tomatoes tossed in water
Fruits and vegetables are an important component of a balanced diet

Meal 3:

Evening Snack

  • Nuts
  • Fruits

Meal 4:


  • Grilled chicken or steak
  • Jalapenos or Bell peppers
  • Roasted Asparagus
  • Sweet potatoes


  • Joe Rogan has amassed millions of fans worldwide, spending much of his career as a stand-up comic.
  • He now has opened more doors of success by starting his very own podcast channel and also being a commentator.
  • More of what has caught the eye of people about him is the body shape and fitness he has maintained. It’s no wonder that he has been an MMA trainer for a long time now. 
  • Joe Rogan’s diversified workout routine and dedication toward fitness have served as a great example for people who are just starting their workout journey and want some inspiration.
  • Moreover, his dietary plan is a well-devised plan that includes the importance of obtaining major nutrients from the food he consumes.
  • He remains faithful to his diet plan by eating whole foods and taking his supplements, which are meant to help him gain muscle bulk. 

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