Seth Rollins’ Workout Routine and Diet Plan

If you are reading this, we can be pretty sure that you are a fan of the WWE superstar, Seth Rollins. Well, Seth’s performance in the ring is simply commendable.

Seth’s physique exudes top-tier strength, aesthetics, and athleticism. And owing to all these, he is one of the most celebrated WWE stars of all time.

So what goes into Seth Rollins’ workout routine and diet plan that makes him one of the best athletes of all time? Let’s get to know the answer to this question from the info mentioned in this post.

Seth Rollins' Workout Routine and Diet Plan
Bjoernd /

Seth Rollins’ Workout Principles

Seth Rollins has always prioritized taking good care of his fitness levels. And owing to this reason, his athletic performance in the ring has always been on point.

Seth has never been just a muscle monster. His physical conditioning also enables him to perform some jaw-dropping finishing moves which not only impresses his fans but also gives his opponents a hard time in the ring.

Seth Rollins relies on a full-fledged workout routine that includes numerous training styles. So let’s get to know in detail about it in the upcoming section.

Seth Rollins’ Workout Routine

Seth Rollins' Workout
Eric Broder Van Dyke /

The training program of a professional wrestler is not just confined to lifting weights and sporting a muscular physique. It’s much more than that.

A wrestler has to train for building strength, muscle mass, endurance, and overall agility. And Seth is no different in this regard.

Hence, Seth Rollins’ workout routine is structured in a manner that can target different aspects of his body. It includes exercising styles like weight lifting, cardio, CrossFit, calisthenics, gymnastics, circuit training, and many more.

Seth Rollins hits the gym five times a week.

But before getting started with each of his training sessions, he performs the following exercises as a warm-up:-

  • Jumping jacks- 1 set of 10 reps
  • Seal jacks- 1 set of 10 reps
  • Gate swings- 1 set of 10 reps
  • Free squats- 2 sets of 10 reps
  • Rotating lunges- 2 sets of 10 reps
  • Side lunges- 2 sets of 10 reps
  • Reverse lunges- 2 sets of 10 reps
  • Carioca- 1 set of 10 yards
  • Lizard crawls- 2 sets of 10 yards
  • Forward skipping- 1 set of 10 yards
  • Backward skipping- 1 set of 10 yards
  • Frankenstein skips- 1 set of 10 yards
  • Frankenstein walks- 1 set of 10 yards
  • Inchworm- 1 set of 10 reps
  • Hip swing- 1 set of 10 reps

Now, let’s get a detailed insight into Seth Rollins’ weekly workout routine:-

Seth Rollins' Workout Routine


  • Handstand pushups- 1 AMRAP set
  • Muscle-ups- 1 AMRAP set
  • Knees to elbows- 1 AMRAP set
  • Overhead barbell press- 6 sets of 3 reps
  • Full squat snatches- 3 sets of 9,7,5 reps
  • Bar muscle-ups- 3 sets of 9,7,5 reps


  • Tripod tuck to headstand
  • Tripod straddle to heads and
  • Tripod pike to heads and
  • Clean and jerk- 6 sets of 3 reps
  • Metcon- 1 set for 5 minutes

Wednesday- Rest


  • Parallette push-ups- 50 reps
  • Handstand walks
  • Front squats- 6 sets of 3 reps
  • Box jumps (on a 24-28 inch box)- 50 reps
  • Crossfit pull-ups- 50 reps
  • Walking lunges- 50 reps on each leg
  • Knee to elbows- 50 reps on each side
  • Kettlebell swings- 50 reps
  • Weighted push press (40-45 pounds)- 50 reps
  • Hyperextensions- 50 reps
  • Weighted wall-ball shots (20 lbs)- 50 reps
  • Burpees- 50 reps
  • Double unders- 50 reps


  • Box jumps- 50 reps
  • Pull-ups- 50 reps
  • Hollow body holds- 3 sets of 60 seconds
  • Muscle-ups- 3 sets of 9, 7, and 5 reps
  • Snatch- 6 sets of 3 reps
  • Burpees- 30 reps


  • Metcon rowing- 5000 meters

Sunday- Rest

At the end of his training sessions, Seth goes through a well-structured cool-down routine to relax his muscles. He also ensures to stretch them well so that they stay limber and flexible.

Seth makes it a point to keep on changing his exercise routine from time to time. By doing so he prevents his workout regime from being dull and boring and it also fetches his muscles with the shock they need for growth.

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Seth Rollins’ Diet Plan

Seth Rollins' Diet Plan
Eric Broder Van Dyke /

Even though Seth isn’t like a typical picky eater, he has always been careful about how he feeds his body. To keep his fitness levels at peak, Seth sticks to a balanced diet plan that fetches his body with all the essential nutrients.

Seth Rollins’ diet plan has higher amounts of protein and carbs and a medium amount of fats. He doesn’t eliminate food items containing fat from his diet plan. He claims that fats are a part of our dietary makeup and avoiding them completely is futile.

Similarly, Seth consumes plenty of carbs throughout the day to keep his body energized. This is because his profession requires him to be physically energetic and consuming carbs serve that purpose pretty well.

Seth is a hardcore meat eater. And his affinity for eating meat can be known from one of his statements where he claimed that he can eat red meat throughout the day.

Usually, Seth eats 5-6 major meals in a day. So what food items does each of his meals contain? Let’s have a look at it:-

Meal 1- Breakfast

  • 5-6 eggs
  • Pancake
  • 3 potatoes
  • Coffee

Meal 2- Post-workout

  • Whey protein shake

Meal 3- Lunch

  • Rice
  • Chicken thighs
  • Salad

Meal 4- Evening snack

  • Whey protein shake
  • Fruits
  • Avocado

Meal 5- Dinner

  • Red meat
  • Vegetables
  • Salads

Seth has been so disciplined with following a strict diet plan that he avoids all kinds of junk and fried food items even when he is on a tour. Instead, he prefers packing and carrying healthier and nutritious food items as a snack when he is traveling. This habit keeps him away from having unhealthy food items. He says,

“It’s been a little bit of a hassle, but it’s also been useful and effective.”

When it comes to having cheat meals, Seth likes to have pizza and ice cream. He has never been too strict with his diet plan. He just ensures that he doesn’t go off track and this approach keeps him in great shape all the time.

Seth keeps on sipping water throughout his training sessions to keep his body adequately hydrated.

Seth Rollins’ Supplements

Seth Rollins also includes a few supplements into his nutrition plan. Doing so enables him to make up for the nutritional deficiencies as there are certain nutrients that at times are quite challenging to be derived from whole food items.

Seth Rollins’ supplements stack includes the following:-

  • Pre-workout
  • Whey protein powder
  • Electrolytes

The above-mentioned supplements contribute towards boosting up his energy levels to go through intense training sessions, support muscle recovery and growth, and enhance one’s overall exercise and athletic performance.

But in general, Seth prefers to eat as many whole foods as possible. He had even claimed once,

“I’m a huge proponent of trying to eat as much real food as possible.”

He even advises others to not over-rely on supplements and to use them just as a support.

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Final Words

So that was all about Seth Rollins’ workout routine and diet plan. But before you try to copy it as it is, we would like to suggest you make certain modifications to it. You have to realize that Seth is a professional athlete who has years of experience when it comes to training and nutrition.

Hence, copying his fitness regime as it is, especially if you are a beginner will wear you out in no time. We would also recommend you take the assistance of an experienced trainer to get the most out of your fitness regime.