Joe Rogan’s Workout and Diet Routine

Being 54 and looking great is probably not so easy, but Joe Rogan’s looks make it look like it’s one of the easiest things in the world to do. In today’s episode you will find out about the life of Joseph James Rogan - an American comedian, podcaster, UFC color commentator, but also a former actor and television presenter. Thank you for choosing his workout for this week’s article! If you're looking to get the Celeb workout inspired workout-equipment mentioned in this article, I’ll link it to the description below. If you have a favorite celebrity that you’d like me to cover, let me know in the comments below. And if you’re new to the substack, thanks for tuning in. Now, back to the article!

Joe Rogan was born on August 11, 1967, in Newark, New Jersey, U.S. He began his career in comedy in August 1988 in the Boston area where he lived until he was 24 and then moved to New York City. After relocating to Los Angeles in 1994, he signed an exclusive developmental deal with Disney, and appeared as an actor on several television shows including ‘Hardball’ and ‘NewsRadio’. In 1997, he started working for the Ultimate Fighting Championship (UFC) as an interviewer and color commentator. From 2001 to 2006, he was the host of Fear Factor. In 2009, Rogan launched his podcast The Joe Rogan Experience, which led him to increased success and podcast superstardom.

Rogan participated in Little League Baseball but developed an interest in martial arts in his early teens. He recalled being "terrified of being a loser" as a child, and talked about martial arts giving him confidence and helping him understand who he is. He also said that martial arts were, in his own words, "the first thing that ever gave me hope that I wasn't going to be a loser.”

At age 14, Rogan took up karate and a year later started Taekwondo. When he was 19, he won the US Open Championship taekwondo tournament as a lightweight. He was a Massachusetts full-contact state champion for four consecutive years and became a Taekwondo instructor. Rogan also practiced amateur kickboxing.

He retired from competition at age 21 as he began to suffer from frequent headaches. Although he made this decision for his own good, he mentions that it was hard for him to shut this part of himself off, but overall it was worth it.

He attended the University of Massachusetts Boston but found it pointless and dropped out early. In one of his podcasts he talks about the ‘broken educational system’ as he calls it and what the purpose of that system is.

Joe Rogan’s Workout Mindset

More than the man with a workout and diet plan, Joe Rogan is a modern-day warrior of mind and body alike. In addition to cardio, MMA training, and weightlifting, Rogan takes supplements and practices everything, for example, cryotherapy, yoga, sensory deprivation and sauna sessions, sometimes within the same morning. You might wonder - does he ever lack motivation or feels like not working out? The simple answer is yes, like every other human being.

Given his bewildering spread of interests and routines, one might wonder if Rogan has a specific diet plan or fitness regimen at all. The short answer is yes, though he’s always willing to try something new.

So what does Joe Rogan eat? And what supplements does he take? What does his weightlifting routine look like? Sure, you can scroll through his Instagram feed in search of answers, or you can stay right where you are because I’m opening a window into Rogan’s crazy world. 

Who’s ready to lift some weights, Joe Rogan style? Of course, weightlifting is just one among a number of routines employed by the tireless podcaster and commentator, who also practices MMA training, cardio, and yoga on a weekly basis. That’s not to mention his recovery techniques. Miraculously, he also squeezes out some meditation time in the isolation tank. Does he ever get exhausted, because I’m getting exhausted just thinking about it.

As he once explained on his podcast, Rogan schedules his workout plan every Sunday, mapping out all the exercises he’ll be performing during the week. Here’s an example:

When it comes to intensity, Rogan adopts a common-sense approach. Instead of pushing his body past a point of no return as known as “going to failure”, he builds strength and endurance in a smart and steady fashion. He derived the approach by observing how naturally strong people like farmers develop their muscles. To summarise in Rogan’s own words: “Instead of having one workout every three days where you blow your body out, have one workout every day where you don’t blow your body out. And you’ll get stronger quicker.”

Joe Rogan’s workout routine

Being that Joe Rogan’s workout plan could fill an encyclopedia, I’ll break it down in general terms. Here’s a week in the life of the famous podcaster, comedian, and commentator:

Joe Rogan Monday workout Routine:

• 30 min morning cardio with afternoon weights

• Dumbbell Pullover superset with pull ups - 4 sets of 10 reps

• Seated underhand grip rows - 4 sets of 15, 10, 8, 6 reps working up in weight

• Narrow grip T-bar row - 3 sets of 12, 10, 8 reps working up in weight

• Wide overhanded pulldowns behind the neck  - 12, 10, 8 reps working up in weight

• Deadlift superset with cable pulldown - no numbers, just burnouts to failure with moderate weight

Joe Rogan Tuesday Workout Routine:

• 30 min morning stretching with 20 min cardio. Early evening weights

• Leg extensions superset with Hamstring curls - 4 sets light weight warm-ups

• Walking Lunges - Lightweight for warming up - 3 sets

• Squats Front or Back - 4 sets of 15, 12, 10, 8 reps working up in weight

• Pistols superset with air squats - 3 sets of 10 reps each leg, 3 sets of of 10 reps air squats

• Leg extension and hamstring curls super drop - set burnout to failure

Joe Rogan Wednesday Workout Routine:

• Abs, consisting of hanging legs, raises wood chops, and planks with 20 min cardio in the morning

Joe Rogan Thursday Workout Routine:

• Lat pulldowns - 3 sets of 15, 12, 10 reps

• Deadlifts - 3 sets of 15, 12, 10 reps

• Rope grip seated rows - 3 sets of 15, 12, 10 reps

• Muscle-ups - As many as he can do - 3 sets

• Cable flys - 3 sets of 15, 12, 10 reps

• Incline Dumbbell Press - 3 sets of 12, 10, 8 reps

• Flat bench - 3 sets of 12, 10, 8 reps

• Reverse grip decline smith bench superset with pushups - 3 sets to failure

• Pec deck drop set to failure

Joe Rogan Friday Workout Routine:

• 30 min morning cardio and 20 min martial arts stretching.

• Machine lateral raises - 3 sets of 15, 12, 10 reps

• Cable front raises superset with rear delt flys - 3 sets of 12, 10, 8 reps

• Upright rows superset with Dumbbell raises - 3 sets of 12, 10, 8 reps

• Smith Machine shrugs - 3 sets of 12, 10, 8 reps

• Preacher superset with skull crushers - 3 sets of 12, 10, 8 reps

• Superman's superset with dips - 3 sets of 12, 10, 8 reps

Joe Rogan shares some of his top exercises that he does in his whole week. He likes to change his workouts sometimes and follows what he feels like doing that day. Here are some examples:

For starters, Joe Rogan likes weightlifting at least three times a week. To build “functional strength,” he uses the following equipment:

• Kettlebells

• Battle ropes

• Maces

• Dumbbells
   

Next up is cardio. Rogan didn’t begin taking cardio seriously until a few years ago, quickly making it part of his weekly workout regimen. Generally, he prefers outdoor runs instead of indoor equipment like the treadmill.

An important thing he includes in his workout plan is yoga. A major proponent of both regular yoga and hot yoga, Joe Rogan practices the discipline every single week. 

Last but not least, I have to mention that not only is Rogan a beloved MMA commentator, but he’s also an experienced practitioner. A former Taekwondo champion, he currently trains in Brazilian jiu-jitsu and Muay Thai. 

Working out and building strength and muscle is great, but we have to remember that letting yourself relax and recover is also as important as working out. If you can name a mode of recovery, Rogan has tried it. The end result is a 54-year-old man with the energy and strength of someone half his age. 

Of course, to look the way he does at that age, you best believe he takes his diet just as seriously. Let’s look into his diet regimen.

Joe Rogan’s diet

As anyone who’s listened to his podcast can attest, Rogan gets downright philosophical about…well…basically everything. His diet is no exception, and if his shredded physique is anything to go by, the man definitely knows what he’s talking about in this department.

To keep himself strong, Rogan limits carbs and avoids sugar. He mentions the consequences he experiences from eating carbs.

He sticks primarily to wild game meat, veggies, vitamin supplements, and probiotics. With a huge stake in Onnit Supplements, he goes big on Alpha Brain, which reportedly improves things like focus and memory. 

He follows a strict diet that has a foundation in the concept of “primal” eating. He prefers to eat simple foods that should be free from grains and refined sugar. His diet consists of meat and vegetables, but he also eats kale, jalapenos, grilled elk and eggs.

Here is Joe Rogan’s diet:

Breakfast

• Eggs

• Vegetables

  Lunch

• Chicken breast

• Quinoa

• Kale
  
  Dinner

• Elk meat

• Jalapenos

• Potatoes
  
  Snack

• Fruit

• Eggs

• Oatmeal
  

Joe Rogan is proof that even when you’re not in your twenties or thirties, you can work hard, and workout even harder. He’s an inspiration for everyone his age that you can stay in shape, while working what you love and enjoying life to its fullest and I think we all should look up to that.

As always, thank you for reading this episode, if you want to see how celebrities get in shape let me know in the comments below. Please make sure you like and subscribe to this article and substack since that’ll help us make more content like this for you to enjoy!