Rhea Ripley Workout Routine and Diet Plan | Unveiling the Fitness Nightmare’s Secret

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Written By Lisa Rey

Rhea Ripley Workout Routine

Rhea Ripley, the name itself evokes power and resilience. This Australian grappler has stormed the world of professional wrestling, captivating audiences with her in-ring prowess and imposing physique. But how does she forge such an incredible physique? The answer lies in her Rhea Ripley Workout Routine and Diet Plan, This article delves into the secrets behind The Nightmare’s strength, offering insights for anyone seeking to build a similar level of conditioning.

Also Read: Josie Hamming Workout Routine, Diet Plan, and Supplementation | Unveiling the Fitness Secrets

Building a Nightmare: The Training Philosophy

Rhea Ripley’s training philosophy revolves around a core principle: pushing boundaries. She famously trains six days a week, with sessions lasting a grueling two to three hours. These workouts are a masterclass in combining strength, endurance, and unwavering determination.

The Grind Begins: Warm-Up and Cardio

No champion skips the warm-up. Ripley prioritizes preparing her body for the intense work ahead. This might involve exercises like seated bicep curls, tricep pushdowns, and overhead cable tricep extensions. Following this, she incorporates cardio to get her heart pumping and increase her overall fitness level.

The Heart of the Nightmare: Weightlifting Workouts

Rhea Ripley Workout

The bulk of Ripley’s training lies in her weightlifting sessions. These sessions are structured around a pyramid scheme, a technique designed to progressively increase the challenge. Here’s how it works:

  • Ascending Weight and Descending Reps: The workout starts with lighter weights and higher repetitions, gradually increasing the weight while decreasing the reps as the sets progress. This approach allows for proper muscle activation, followed by targeted overload to promote growth.
  • Compound Lifts for the Foundation: Ripley’s workouts heavily feature compound lifts, exercises that engage multiple muscle groups at once. Examples include squats, deadlifts, bench presses, and overhead presses. These lifts build a strong foundation of strength throughout the entire body.
  • Isolation Exercises for Detailing: After building a solid foundation, Ripley incorporates isolation exercises to target specific muscle groups. This might involve exercises like bicep curls, tricep extensions, and lunges, allowing her to sculpt and define her physique.

A Glimpse into The Nightmare’s Training Arsenal

While the specifics of Rhea Ripley’s routine might evolve, some exercises consistently appear in her training:

  • EZ Curl Bar Skull Crushers: This exercise targets the triceps, essential for powerful strikes and throws.
  • Hammer Curls: Hammer curls work the biceps differently compared to traditional bicep curls, adding thickness and definition to the arms.
  • Bodyweight Tricep Dips: This bodyweight exercise is a fantastic way to build tricep strength without needing any equipment.
  • Reverse Cable Triceps Pulldown and Reverse Cable Bicep Curls: Cable machines allow for constant tension throughout the exercise, maximizing muscle engagement.

A Sample Workout Split:

While Rhea Ripley’s exact workout split might vary, here’s a sample split inspired by her training philosophy:

  • Day 1: Legs and Core (Squats, Deadlifts, Lunges, Ab Workouts)
  • Day 2: Chest and Triceps (Bench Press, Incline Press, Push-Ups, Tricep Extensions)
  • Day 3: Cardio (Running, Swimming, HIIT)
  • Day 4: Back and Biceps (Pull-Ups, Rows, Bicep Curls)
  • Day 5: Shoulders and Core (Overhead Press, Lateral Raises, Ab Workouts)
  • Day 6: Active Recovery (Yoga, Light Cardio)

Remember, this is just a sample. It’s crucial to consult with a certified trainer to design a program tailored to your individual needs and fitness level.

Fueling the Nightmare: Diet Plan for Performance

A champion’s physique isn’t built just in the gym; it’s fueled by a proper diet. Rhea Ripley prioritizes a balanced diet rich in whole foods to support her demanding training schedule. Here are some key aspects of her approach:

Rhea Ripley Diet Plan
  • Macronutrients Matter: Her diet focuses on a balanced intake of macronutrients – carbohydrates, protein, and healthy fats – to provide the necessary energy and building blocks for muscle growth and repair.
  • Protein is King: Protein plays a crucial role in muscle building and recovery. Ripley likely consumes a high amount of protein, possibly sourced from lean meats, fish, eggs, and legumes.
  • Complex Carbs for Sustained Energy: Complex carbohydrates, such as whole grains, vegetables, and fruits, provide sustained energy throughout her workouts and daily activities.
  • Healthy Fats for Overall Health: Healthy fats, found in sources like avocados, nuts, and seeds, are Healthy fats, found in sources like avocados, nuts, and seeds, are essential for hormone regulation, cell function, and satiety (feeling full).
  • Hydration is Key: Water is crucial for optimal performance and recovery. Ripley likely stays well-hydrated throughout the day, consuming plenty of water in addition to fluids from fruits and vegetables.
  • Portion Control is Essential: Even healthy foods need to be consumed in moderation. Rhea likely practices portion control to ensure she’s taking in the right amount of calories for her training needs.

Sample Meal Plan:

While the specifics of Rhea Ripley’s diet plan are likely not publicly available, here’s a sample meal plan inspired by her approach:


  • Scrambled eggs with spinach and whole-wheat toast
  • Greek yogurt with berries and granola


  • Grilled chicken breast with brown rice and roasted vegetables
  • Salmon with quinoa and steamed broccoli


  • Lentil soup with a whole-wheat roll
  • Turkey burger on a whole-wheat bun with sweet potato fries


  • Fruits and vegetables (apple, banana, carrots, celery)
  • Nuts and seeds (almonds, walnuts, pumpkin seeds)
  • Cottage cheese

Remember, this is just a sample. It’s vital to consult a registered dietitian to create a personalized meal plan that considers your individual needs, preferences, and allergies.

Beyond the Gym and Kitchen: Recovery and Mindset

Building a physique like Rhea Ripley’s requires dedication that extends beyond the gym and the kitchen. Here are some additional factors that contributed to her success:

  • Prioritizing Recovery: Rest and recovery are vital for muscle growth and preventing injuries. Ripley likely incorporates sufficient rest days and proper sleep into her routine to allow her body to repair and rebuild.
  • Staying Mentally Tough: The mental fortitude required for professional wrestling is just as important as physical strength. Cultivating a positive and determined mindset is crucial for pushing through challenging workouts and maintaining consistency.
  • Finding Your Support System: Having a support system of trainers, coaches, and peers can be invaluable in staying motivated and achieving your fitness goals.

The Nightmare’s Legacy: Inspiration for All

Rhea Ripley’s commitment to her training and diet is an inspiration to anyone seeking to improve their fitness and build a strong, healthy physique. While her training regimen is demanding, it highlights the importance of a structured approach, incorporating both strength training and cardio for well-rounded results. Her diet plan emphasizes the power of whole foods and macronutrients for fueling performance and recovery. Remember, consistency is key. By incorporating these principles and tailoring them to your individual needs, you too can take a step closer to achieving your own fitness goals.

Additional Considerations:

  • It’s important to note that professional athletes like Rhea Ripley have access to professional trainers, dieticians, and other resources that may not be readily available to everyone. However, the core principles of her training and diet plan can still be applied to create a program that works for you.
  • Always consult with a healthcare professional before starting any new exercise program or making significant changes to your diet.

Embrace the challenge, unleash your inner Nightmare, and build the physique you’ve always dreamed of!

Beyond the Basics: Advanced Techniques for Aspiring Nightmares

While the core principles of Rhea Ripley’s training and diet are a fantastic foundation, there’s always room for further exploration for those seeking to push their limits. Here are some advanced techniques inspired by The Nightmare’s approach:

Periodization: This training methodology involves strategically manipulating variables like volume, intensity, and exercise selection throughout your training cycle. This helps to prevent plateaus, avoid overtraining, and target specific goals within different phases.

Supersets and Drop Sets: Supersets involve performing two exercises back-to-back with minimal rest, while drop sets involve reducing the weight during a single set to achieve muscle failure. These techniques can intensify workouts and maximize muscle engagement.

Progressive Overload: This principle emphasizes gradually increasing the difficulty of your workouts over time. This can be achieved by increasing weight, reps, sets, or rest periods.

Tracking Progress: Monitoring your progress is crucial for gauging effectiveness and staying motivated. This can involve tracking weights lifted, reps completed, body measurements, or even performance in specific exercises.

Mind-Muscle Connection: Focusing on the targeted muscle group during each exercise can enhance the effectiveness of your training. This involves feeling the muscle working throughout the movement.

Post-Workout Nutrition: Consuming a protein shake or meal within 30 minutes of finishing a workout can aid in muscle recovery and growth.

Supplements (Use with Caution): While not a substitute for a healthy diet, some athletes utilize supplements like creatine or protein powder to further support their training goals. However, it’s crucial to consult with a healthcare professional before taking any supplements.

Remember, these are advanced techniques and should be incorporated gradually under the guidance of a qualified trainer or coach.

Building Your Nightmare Team: Finding the Right Support System

Just like Rhea Ripley likely has a team of trainers, coaches, and nutritionists supporting her, building your support system can be a game-changer. Here’s how to find your Nightmare Team:

  • Certified Trainer: A certified personal trainer can help you design a safe and effective workout program tailored to your specific goals and fitness level.
  • Registered Dietitian: A registered dietitian can create a personalized meal plan that provides the nutrients you need to fuel your workouts and achieve your desired results.
  • Accountability Partner: Finding a friend or training buddy who shares your fitness goals can provide motivation and keep you on track.

Remember, your support system doesn’t have to be limited to professionals. Surround yourself with positive and supportive friends and family who believe in you and your journey.

In Conclusion: The Nightmare Within Us All

Rhea Ripley’s dedication to her training and diet serves as a powerful inspiration. While achieving her exact physique requires a significant time investment and unwavering commitment, the core principles of her approach can be adapted to benefit anyone seeking to build strength, improve conditioning, and cultivate a healthier lifestyle. Remember, consistency is key. Take it one step, one workout, and one healthy meal at a time. Embrace the challenge, unleash your inner Nightmare, and build the best version of yourself – both physically and mentally.


Frequently Asked Questions on Rhea Ripley’s Workout Routine and Diet Plan:

1. What is Rhea Ripley’s workout routine?

Rhea Ripley’s workout routine revolves around six days of training per week, with sessions lasting 2-3 hours. It emphasizes:

  • Strength training: Compound lifts like squats, deadlifts, and presses form the foundation, followed by isolation exercises for targeted muscle development.
  • Progressive overload: Gradually increasing weight, reps, or sets over time to keep challenging her muscles.
  • Cardio: Regular cardio sessions get her heart pumping and improve overall fitness.

While the exact details may not be publicly available, articles can offer sample splits focusing on different muscle groups each day.

2. Does Rhea Ripley have a workout plan I can follow?

There isn’t a one-size-fits-all plan, but sample workouts inspired by her approach can be found online. Remember, it’s crucial to consult a certified trainer to design a program considering your fitness level and goals.

3. What exercises does Rhea Ripley do to build muscle?

Exercises like EZ curl bar skull crushers, hammer curls, bodyweight tricep dips, and various press variations are likely staples in her routine. These target major muscle groups for strength and definition.

4. What does Rhea Ripley eat to stay in shape?

The core principles involve:

  • Balanced diet: Whole foods like lean proteins, complex carbohydrates, and healthy fats provide essential nutrients.
  • Macronutrients: Focus on a balanced intake of protein for muscle building, carbs for energy, and healthy fats for overall health.
  • Portion control: Consuming the right amount of calories is key to achieving fitness goals.

5. What is Rhea Ripley’s diet plan?

While specifics are likely private, sample meal plans based on her approach can be found online. Consulting a registered dietitian is recommended for a personalized plan considering your needs and preferences.

6. How can I train like Rhea Ripley?

The core principles can be adapted! Focus on progressive overload, compound lifts, and a well-rounded program with strength training and cardio. However, Rhea’s intensity might not be suitable for beginners. Start with a program designed for your current fitness level and gradually increase difficulty.

7. Is Rhea Ripley’s workout routine safe for beginners?

No, it’s likely too intense for beginners. Start with a beginner-friendly program and gradually progress towards a more challenging routine. Consulting a trainer is highly recommended to ensure proper form and prevent injuries.

8. What are some tips for following a diet plan like Rhea Ripley’s?

  • Focus on whole foods: Prioritize fruits, vegetables, lean proteins, and whole grains.
  • Practice portion control: Learn appropriate serving sizes to avoid overeating.
  • Stay hydrated: Drink plenty of water throughout the day.
  • Make sustainable changes: Aim for gradual, long-term dietary changes rather than drastic restrictions.

9. What supplements does Rhea Ripley take?

While some athletes use supplements, there’s no confirmation about Rhea’s specific choices. Always consult with a healthcare professional before taking any supplements. A well-balanced diet should be the primary source of your nutrients.

10. Do I need a personal trainer to get in shape like Rhea Ripley?

A personal trainer can be incredibly helpful! They can design a safe and effective program, offer guidance on proper form, and keep you motivated. However, with proper research and a gradual approach, you can achieve great results without a trainer.

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