Joe Rogan Workout Routine and Diet Plan | Unleash Your Inner Ape

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Written By Jonathan Deventer

Joe Rogan Workout Routine and Diet Plan

UFC commentator, podcasting powerhouse, and self-proclaimed fitness enthusiast, Joe Rogan has sculpted an enviable physique that defies his age. His dedication to health and well-being transcends mere aesthetics, forming the bedrock of his energetic persona and relentless work ethic. But what exactly fuels this human talking machine? This article delves into the intricate details of Joe Rogan workout routine and diet plan as well as his supplementation strategy, a roadmap to unleashing your inner ape (responsibly, of course).

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Who is Joe Rogan?

Joe Rogan

Joe Rogan is a multifaceted personality who has carved a niche in the entertainment industry. He’s best known for:

  • UFC Commentator: Rogan’s distinctive voice and fight knowledge have made him synonymous with the Ultimate Fighting Championship (UFC) for over two decades.
  • Podcast Host: The Joe Rogan Experience (JRE) podcast is a cultural phenomenon, attracting millions of listeners with its wide-ranging conversations and long-form format.
  • Comedian: Rogan’s stand-up career laid the foundation for his comedic voice, evident in his podcast and public persona.

Background and Early Career

Born in Newark, New Jersey in 1967, Rogan’s early life took him to various locations before settling in California. He pursued a career in comedy throughout the 1990s, appearing on shows like NewsRadio and hosting Fear Factor. His passion for martial arts, particularly Brazilian Jiu-Jitsu, also began to flourish during this time.

The UFC and Podcast Phenomenon

Rogan joined the UFC commentary team in 1997, bringing his infectious enthusiasm and fight knowledge to a burgeoning sport. His voice became synonymous with the rise of MMA (Mixed Martial Arts) and helped propel the UFC into the mainstream.

In 2009, Rogan launched The Joe Rogan Experience podcast. With its unfiltered conversations on a vast array of topics, JRE quickly gained a loyal following. Rogan’s willingness to engage with diverse guests and delve into unconventional ideas has cemented the podcast’s place as a cultural phenomenon.

Joe Rogan’s Stats

Age55 (as of March 25, 2024)
Height5 ft 8 in (173 cm)
WeightUnknown (estimated to be in the 180-190 lb range)
Body TypeMesomorph (muscular build)

Fitness and Health: A Pillar of Rogan’s Life

Joe Rogan’s dedication to fitness and health is woven into the fabric of his personality. His commitment to a rigorous workout routine and a thoughtful diet plan fuels his energy and well-being. Whether discussing training methodologies on his podcast or showcasing his physique on social media, Rogan inspires many to prioritize their health

Joe Rogan Workout Routine

joe rogan workout

Rogan’s love affair with weight training is well-documented. He champions its ability to build not just muscle mass, but also functional strength and resilience – qualities that translate seamlessly into his active lifestyle. His approach revolves around compound exercises, those that work multiple muscle groups simultaneously. Here’s a breakdown of his typical weightlifting routine:

  • Frequency: 3-4 sessions per week
  • Focus: Functional movements like squats, deadlifts, presses, rows, and pull-ups
  • Equipment: Free weights (dumbbells, kettlebells) and barbells with a squat rack
  • Intensity: Rogan utilizes various rep ranges, from heavy weights for low reps (strength building) to lighter weights for higher reps (muscular development)

The Allure of Hot Yoga

Rogan’s fitness journey isn’t confined to the weight room. He’s a devout practitioner of hot yoga, specifically Bikram yoga, which involves a series of 26 postures performed in a heated room. The benefits he extols include:

  • Improved flexibility and mobility
  • Enhanced cardiovascular health
  • Stress reduction and mental clarity
  • Boosted detoxification

Rogan often incorporates 90-minute hot yoga sessions into his daily routine, highlighting its role in injury prevention and overall well-being.

Cardio for Gearing Up Endurance

While weight training and yoga form the core of his routine, Rogan doesn’t neglect cardio. He prioritizes outdoor running, often tackling the trails of Runyon Canyon with his dog, sometimes incorporating a weight vest for an extra challenge. This not only improves his cardiovascular health but also provides a dose of nature and fresh air.

7-Day Joe Rogan’s Workout Routine (Sample)

Day 1: Lower Body & Core

  • Squats: 3 sets of 5-8 reps (heavyweight)
  • Deadlifts: 3 sets of 3-5 reps (very heavyweight)
  • Lunges: 3 sets of 10-12 reps per leg
  • Romanian Deadlifts: 3 sets of 10-12 reps
  • Leg Press: 3 sets of 12-15 reps
  • Hanging Leg Raises: 3 sets of as many reps as possible (AMRAP)
  • Plank: 3 sets of 30-60 second holds

Day 2: Rest or Yoga

Day 3: Upper Body Push

  • Bench Press: 3 sets of 8-10 reps
  • Overhead Press: 3 sets of 8-10 reps
  • Incline Dumbbell Press: 3 sets of 10-12 reps
  • Dips: 3 sets of AMRAP
  • Push-ups: 3 sets of AMRAP (modify on knees if needed)
  • Tricep Extensions: 3 sets of 12-15 reps

Day 4: Cardio & Core

Day 5: Upper Body Pull

  • Pull-ups: 3 sets of AMRAP (assisted pull-ups if needed)
  • Barbell Rows: 3 sets of 8-10 reps
  • Seated Cable Rows: 3 sets of 10-12 reps
  • Bicep Curls: 3 sets of 12-15 reps
  • Hammer Curls: 3 sets of 12-15 reps
  • Face Pulls: 3 sets of 15-20 reps

Day 6: Rest or Yoga

Day 7: Active Recovery or Kettlebell Flow

This day can be used for light activities like hiking, yoga, or a kettlebell flow workout incorporating various swings, snatches, cleans, and presses.


  • Gradually increase weight as you get stronger, aiming for a slight challenge in the last few reps of each set.
  • Increase the number of sets or reps as you adapt to the workout.
  • Consider incorporating drop sets or supersets for an extra challenge (consult a trainer for proper form).

Joe Rogan’s Diet Plan

Joe Rogan Diet Plan

Rogan’s dietary approach is as multifaceted as his workout routine. Here are the key pillars:

  • Intermittent Fasting (IF): A cornerstone of his plan, IF involves a 16-hour fasting window, typically starting after dinner and extending until breakfast the next day. This approach allows his body to fully utilize nutrients from meals before consuming them again.
  • Ketogenic Diet (Sometimes): Rogan often dabbles in the ketogenic diet, which prioritizes fats and minimizes carbohydrates. This puts his body in a state of ketosis, where it burns fat for fuel instead of glucose. However, he acknowledges that it’s not always sustainable for him.
  • Macronutrient Balance: When not on keto, Rogan focuses on a balanced intake of macronutrients – protein, carbohydrates, and fats – ensuring his body receives all the necessary building blocks for optimal health.
  • Clean Eating: Rogan prioritizes whole, unprocessed foods like meat, fish, vegetables, fruits, and nuts. This ensures a steady supply of essential vitamins, minerals, and antioxidants.

Joe Rogan 7-Day Meal Plan (Eating Window):

Day 1:

  • Breakfast (10:00 AM): Eggs (2-3 whole) scrambled with vegetables (spinach, mushrooms, peppers) and avocado
  • Lunch (2:00 PM): Grilled chicken breast with roasted sweet potato and steamed broccoli
  • Dinner (7:00 PM): Wild salmon with steamed asparagus and brown rice

Day 2:

  • Lunch (2:00 PM): Leftover grilled chicken with a side salad (mixed greens, olive oil, vinegar)
  • Dinner (7:00 PM): Grass-fed beef stir-fry with vegetables (broccoli, carrots, onions) and quinoa

Day 3:

  • Breakfast (10:00 AM): Protein smoothie with berries, spinach, protein powder, and unsweetened almond milk
  • Dinner (7:00 PM): Baked cod with roasted Brussels sprouts and sweet potato

Day 4:

  • Lunch (2:00 PM): Turkey burger on a whole-wheat bun with avocado and sweet potato fries
  • Dinner (7:00 PM): Chicken fajitas with grilled chicken, peppers, onions, and whole-wheat tortillas (optional)

Day 5:

  • Breakfast (10:00 AM): Oatmeal with berries and nuts (almonds, walnuts)
  • Dinner (7:00 PM): Flank steak with grilled zucchini and cauliflower rice

Day 6:

  • Lunch (2:00 PM): Tuna salad with mixed greens and avocado on a whole-wheat wrap
  • Dinner (7:00 PM): Salmon with roasted vegetables (your choice)

Day 7:

  • Brunch (noon): Eggs cooked to your liking with whole-wheat toast and avocado
  • Dinner (Optional – Smaller, earlier meal if desired): Light salad with grilled chicken or fish

Snacks (During Eating Window):

  • Fruits (apple, banana, berries)
  • Vegetables with hummus or guacamole
  • Nuts and seeds (almonds, walnuts, cashews)
  • Hard-boiled eggs
  • Greek yogurt with berries (unsweetened)

Fasting Window:

  • Water, black coffee, and unsweetened tea are okay during the fasting window.


  • This plan offers suggestions. Feel free to adjust based on your preferences and dietary needs.
  • Consider incorporating healthy fats from sources like olive oil, avocados, and nuts.
  • You can adjust portion sizes based on your activity level and hunger cues.
  • Remember, consistency is key. Aim to stick with a healthy eating pattern most of the time, allowing for occasional treats.

Remember: This is just a sample diet plan and may not be suitable for everyone. Consult a doctor or registered dietitian before making significant changes to your diet.

Joe Rogan Supplements

Best Steroid Cycle For You

Joe Rogan is a known advocate for strategic supplementation to bolster his health and peak performance. However, it’s vital to consult a doctor before starting any supplements, as individual needs and potential interactions can vary. Here’s a deeper dive into the supplements Rogan incorporates:

Foundational Support:

  • Multivitamin: A daily multivitamin aims to fill any potential nutritional gaps and ensure a steady supply of essential vitamins and minerals.
  • Probiotics: These gut-friendly bacteria support digestive health and may contribute to overall well-being.

Energy and Immunity:

  • Vitamin B12: This vital vitamin supports energy production, nervous system function, and red blood cell formation.
  • Vitamin D: Often nicknamed the “sunshine vitamin,” Vitamin D plays a crucial role in bone health, immune function, and cell growth.

Heart, Brain, and Joint Health:

  • Fish Oil (Omega-3/6s): Rich in omega-3 fatty acids, fish oil offers benefits for heart health, and brain function, and may help reduce inflammation.
  • Glucosamine and Chondroitin: These compounds are the building blocks of cartilage and may support joint health, especially for active individuals like Rogan.

Performance Enhancement:

  • Creatine: A well-studied supplement, creatine can enhance muscle strength, power, and recovery during exercise.

Antioxidant Boost:

  • Spirulina and Chlorella: These algae sources are packed with antioxidants, which can help combat free radical damage in the body.

Brain Function (Consult Doctor Before Use):

  • Alpha Brain: Rogan’s brand of nootropic supplement claims to improve cognitive function. However, it’s essential to consult a doctor before use, as the effectiveness and safety of such supplements can vary.

Important Considerations:

  • Remember, supplements are not a magic bullet for health. They should complement a balanced diet and healthy lifestyle.
  • Always consult with a doctor before starting any supplements, especially if you have any underlying health conditions or are taking medications.
  • Quality and dosage are crucial. Look for reputable brands and adhere to recommended dosages to maximize safety and effectiveness.

By understanding the rationale behind Joe Rogan’s supplement choices, you can make informed decisions about incorporating them into your routine, always after consulting with a healthcare professional.

Remember: It’s Not a One-Size-Fits-All Approach

While Joe Rogan’s workout routine and diet plan offer valuable insights, it’s crucial to remember that everyone’s body is unique. What works for him might not be optimal for you. Here are some key takeaways to personalize your approach:

  • Find activities you enjoy: Consistency is key, so choose exercises you find fun and engaging. You’re more likely to stick with a routine you don’t dread.
  • Listen to your body: Don’t push yourself beyond your limits. Rest and recovery are essential for progress.
  • Start gradually: Don’t jump into Rogan’s intense routine overnight. Begin with manageable goals and gradually increase difficulty as you get stronger.
  • Seek professional guidance: If you’re new to exercise or have any health concerns, consult a certified personal trainer or registered dietitian for personalized advice.
  • Focus on progress, not perfection: Fitness is a journey, not a destination. Celebrate your progress, big or small, and embrace the occasional setback.

Beyond the Physical: Cultivating a Holistic Lifestyle

Joe Rogan’s commitment to health extends beyond the gym and the kitchen. He prioritizes practices that promote mental well-being and overall vitality. Here are some additional aspects of his lifestyle worth considering:

  • Quality Sleep: Aim for 7-8 hours of quality sleep each night for optimal physical and cognitive function.
  • Stress Management: Techniques like meditation, breathwork, or spending time in nature can help manage stress and improve overall well-being.
  • Hydration: Staying adequately hydrated is crucial for optimal performance and overall health. Aim to drink plenty of water throughout the day.

The Rogan Effect: A Call to Action

Joe Rogan’s dedication to fitness and health is an inspiration to many. He demonstrates that with commitment and a holistic approach, one can achieve a strong, healthy, and vibrant life. However, it’s important to avoid idolization. Focus on adopting practices that resonate with you and create a sustainable routine that fits your individual needs and lifestyle. Remember, the most effective workout and diet plan is the one you can stick with in the long run. So, take inspiration from Joe Rogan’s journey, personalize it for your own body and goals, and embark on your path to unleashing your inner ape (responsibly, of course!).


Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new exercise program, diet plan, or supplementation regimen.

Most Asked Questions

Question: What is Joe Rogan’s workout routine?

Answer: Joe Rogan’s workout routine consists of weight training, hot yoga, and cardio. He typically works out 3-4 times per week, focusing on functional movements like squats, deadlifts, presses, rows, and pull-ups.

Question: How often does Joe Rogan work out?

Answer: Joe Rogan works out regularly, typically 3-4 times per week.

Question: What exercises does Joe Rogan do?

Answer: Joe Rogan does a variety of exercises, including squats, deadlifts, lunges, Romanian deadlifts, leg presses, pull-ups, bench presses, overhead presses, dips, push-ups, tricep extensions, pull-ups, barbell rows, seated cable rows, bicep curls, hammer curls, and face pulls.

Question: Does Joe Rogan do hot yoga?

Answer: Yes, Joe Rogan practices hot yoga, specifically Bikram yoga, which involves a series of 26 postures performed in a heated room.

Question: What is Joe Rogan’s diet plan?

Answer: Joe Rogan follows a diet plan that includes intermittent fasting, a ketogenic diet (sometimes), a balanced intake of macronutrients, and clean eating with whole, unprocessed foods like meat, fish, vegetables, fruits, and nuts.

Question: Does Joe Rogan follow intermittent fasting?

Answer: Yes, Joe Rogan follows intermittent fasting, which involves a 16-hour fasting window starting after dinner and extending until breakfast the next day.

Question: What supplements does Joe Rogan take?

Answer: Joe Rogan takes a variety of supplements, including a multivitamin, probiotics, vitamin B12, vitamin D, fish oil (omega-3/6s), glucosamine, chondroitin, creatine, spirulina, chlorella, and Alpha Brain (a nootropic supplement).

Question: How does Joe Rogan stay in shape?

Answer: Joe Rogan stays in shape by following a consistent workout routine, maintaining a healthy diet, practicing intermittent fasting, and incorporating strategic supplementation.

Question: What is Joe Rogan’s secret to fitness?

Answer: Joe Rogan’s secret to fitness lies in his dedication to a holistic approach that includes regular exercise, a balanced diet, intermittent fasting, and strategic supplementation.

Question: Can I get Joe Rogan’s body with his workout routine and diet plan?

Answer: Achieving Joe Rogan’s physique requires dedication to a consistent workout routine, a healthy diet, and lifestyle habits that support overall health and fitness.

Question: What does Joe Rogan eat in a day?

Answer: Joe Rogan’s daily diet includes meals like eggs scrambled with vegetables and avocado, grilled chicken with roasted sweet potato and steamed broccoli, wild salmon with asparagus and brown rice, protein smoothies, grass-fed beef stir-fry with vegetables and quinoa, oatmeal with berries and nuts, and various salads and wraps.

Question: How does Joe Rogan maintain his physique?

Answer: Joe Rogan maintains his physique by following a balanced diet, staying consistent with his workout routine, and prioritizing overall health and well-being.

Question: Is Joe Rogan’s workout routine suitable for beginners?

Answer: Joe Rogan’s workout routine can be challenging for beginners due to its focus on compound exercises and intensity. Beginners should start gradually and consult with a fitness professional.

Question: How long does Joe Rogan work out for?

Answer: Joe Rogan’s workout sessions typically last around 90 minutes, but the duration can vary based on the specific exercises and intensity.

Question: What are the benefits of Joe Rogan’s workout routine and diet plan?

Answer: The benefits of Joe Rogan’s workout routine and diet plan include improved strength, endurance, flexibility, cardiovascular health, mental clarity, stress reduction, and overall well-being.

Question: What are some tips for following Joe Rogan’s fitness regimen?

Answer: Some tips for following Joe Rogan’s fitness regimen include starting gradually, listening to your body, seeking professional guidance, and focusing on progress rather than perfection.

Question: Does Joe Rogan use any specific workout equipment?

Answer: Joe Rogan uses free weights (dumbbells, kettlebells) and barbells with a squat rack for weight training, as well as incorporating bodyweight exercises like pull-ups and push-ups.

Question: How does Joe Rogan balance weight training, yoga, and cardio?

Answer: Joe Rogan balances weight training, yoga, and cardio by incorporating them into his weekly routine and adjusting the intensity based on his goals and how his body feels.

Question: Can women follow Joe Rogan’s workout routine and diet plan?

Answer: While Joe Rogan’s workout routine and diet plan are tailored to his goals and body, women can modify them to suit their needs and fitness levels.

Question: Are there any risks associated with following Joe Rogan’s fitness regimen?

Answer: Following Joe Rogan’s fitness regimen involves some risks, particularly if not done correctly or if pushing beyond one’s limits. It’s important to start gradually, listen to your body, and seek professional guidance.


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