Joe Rogan’s Workout Plan

Joe Rogan’s Workout Philosophy

Joe Rogan believes that fitness is a commitment, not a choice. He treats his workouts like a responsibility, ensuring that training is a non-negotiable part of his routine.

Instead of relying on motivation, he follows a structured plan that keeps him on track every week. His approach is all about consistency, balance, and pushing himself to improve in multiple areas of fitness.

• Strict weekly schedule: Every Sunday, Rogan plans his workouts for the upcoming week, setting clear goals for different training modalities.
• Accountability first: He holds himself to his schedule, ensuring that every workout gets done unless he’s injured or sick.
• Discipline over motivation: He doesn’t rely on feeling inspired to train—his routine ensures the work gets done.
• Training with purpose: His workouts cover a mix of strength training, endurance work, mobility drills, and functional movements.

For Joe Rogan, fitness isn’t about short-term goals—it’s a lifelong practice. His disciplined approach keeps him in peak shape, proving that consistency and structure are the real secrets to long-term health and performance.

I schedule my workouts every Sunday… I say ‘I have to do yoga two times this week and I have to lift weights three times this week and I have to run twice this week.’ And however I fit that in, I fit that in. But I owe those things… I have to get those things in.
Joe Rogan

Weekly Workout Breakdown

Joe Rogan follows a structured yet flexible workout plan designed to keep him active every day while avoiding burnout. His routine balances weightlifting, cardio, yoga, and martial arts, ensuring he builds strength, endurance, and mobility.

He doesn’t train at maximum intensity every day—some sessions focus on movement, technique, or recovery. Working out for him isn’t just about pushing limits; it’s about maintaining long-term fitness through consistency and proper recovery.

• Weightlifting sessions: He lifts weights about three times a week, focusing on building overall strength and muscle endurance.
• Cardio and conditioning: Two days a week, he prioritizes running, rowing, or high-intensity training to improve stamina and cardiovascular health.
• Yoga for mobility: He fits in two yoga sessions per week to enhance flexibility and prevent injuries.
• Martial arts practice: Whenever possible, he trains in Brazilian jiu-jitsu or kickboxing, sharpening his technique and staying in top fighting shape.
• Balanced workout schedule: A typical week might include weight training on Monday, Wednesday, and Friday, cardio on Tuesday and Thursday, and yoga on other days.
• Managing recovery: He listens to his body, adjusting intensity levels and taking rest days when needed to avoid overtraining.
• Prioritizing sleep: He makes sure to get at least eight hours of sleep each night to support muscle recovery and overall performance.

The Joe Rogan workout plan isn’t just about physical strength—it’s about staying consistent while giving his body the time it needs to recover. By balancing different types of training and getting enough rest, he maintains peak performance without burning out.

90% of success is just showing up… You’re not going to feel perfect every day. There’s gotta be those days you push through.
Joe Rogan

Pavel Tsatsouline Protocol

Joe Rogan follows a training philosophy built on consistency rather than extreme intensity. He believes the body gets stronger through frequent effort, not by pushing to failure in every session.

Inspired by Pavel Tsatsouline’s greasing the groove method, he trains at a manageable intensity almost every day, focusing on steady progress rather than exhaustion. His goal is to build long-term strength without unnecessary soreness or extended recovery times.

• Frequent training over exhaustion: He trains daily but never to complete failure, allowing his body to recover while staying active.
• Greasing the groove: He follows Tsatsouline’s principle of doing moderate reps consistently instead of maxing out in a single session.
• Real-world strength approach: He compares his method to how physical laborers develop strength—not through occasional intense workouts but through daily effort.
• Balanced intensity: Rather than one grueling workout followed by long recovery, he spreads out his training to avoid unnecessary fatigue.
• Long-term consistency: He trains even on days when he doesn’t feel like it, knowing habit and discipline matter more than motivation.

His commitment to this method keeps him in peak shape well into his 50s. He maintains strength and endurance without overtraining or risking injury by prioritizing consistency and functional movement.

I follow the Pavel Tsatsouline protocol… If I can do 10 reps of something, I never do 10. I do five… I don’t go to failure. I think you’re best off doing less repetitions but more often.
Joe Rogan

Weight Training Routine

His weight training is built around strength, functionality, and consistency. He doesn’t train like a bodybuilder chasing muscle definition—his focus is on full-body strength and athleticism.

Using a mix of kettlebells, barbells, and unconventional tools like maces and clubs, he ensures his workouts develop power, endurance, and grip strength. He follows a structured routine, lifting three times a week while balancing volume and recovery to avoid burnout.

• Weight training frequency: He lifts weights about three times per week, maintaining a structured yet manageable routine.
• Functional strength approach: His workouts focus on compound movements rather than isolated muscle work, mimicking real-world strength needs.
• Joe Rogan kettlebell workout: Kettlebells play a key role in his strength routine, improving grip, endurance, and explosive power.
• Mix of equipment: In addition to kettlebells, he trains with maces, clubs, barbells, and bodyweight exercises to develop total-body strength.
• Pyramiding sets: He increases weight as reps decrease, following a pattern like 15-12-10-8 reps while maintaining form and control.
• Moderate rep ranges: He typically keeps reps between 5-10 for heavy lifts, leaving a few reps in reserve to avoid overtraining.
• Avoiding extreme soreness: Rather than pushing to complete exhaustion, he trains with intensity but stops short of failure on most sets.
• Burnout sets when needed: Occasionally, he’ll push certain accessory movements like leg extensions or cable pulls to failure at the end of a workout.

Joe Rogan’s approach to weight training is all about longevity. He stays strong, functional, and injury-free while maintaining a high training frequency by prioritizing consistency over extreme intensity.

There’s no reason in nature why you would go to failure… You do [hard work] consistently and you get stronger.
Joe Rogan

Martial Arts Training

Joe Rogan has been practicing martial arts since his teenage years, and it remains a central part of his workout routine. While many focus solely on weightlifting or cardio, he believes in the benefits of combat training for both fitness and mental sharpness. He has an extensive background in multiple disciplines, including Brazilian Jiu-Jitsu, kickboxing, Muay Thai, and Taekwondo.

Though he no longer competes, he continues to train regularly, integrating martial arts sessions into his already demanding schedule. These sessions challenge his endurance, build explosive power, and provide a full-body workout that traditional weight training alone can’t replicate.

• Early martial arts background: He started training at 14, mastering karate and Taekwondo. He went on to become a four-time state champion and won the U.S. Open Taekwondo Championship at 19.
• Brazilian Jiu-Jitsu expertise: He holds black belts in both gi and no-gi Brazilian Jiu-Jitsu, continuing to train and refine his grappling skills.
• Kickboxing and Muay Thai training: While he’s retired from competition, he still practices striking regularly, mixing in kickboxing drills and heavy bag work.
• Balancing martial arts with other workouts: He works in jiu-jitsu and striking sessions whenever possible, often training in the evening after weightlifting or cardio earlier in the day.
• Full-body conditioning: Sparring, rolling, and pad work provide intense workouts that challenge strength, endurance, and agility.
• Explosive striking drills: He’s known for his powerful spinning back kick, which he continues to drill to maintain explosive power.
• Flexible training schedule: Unlike his structured lifts and cardio sessions, his martial arts training is more fluid, fitting around his work commitments.

His martial arts training isn’t just about staying in shape—it’s a lifelong passion that keeps him physically and mentally sharp.

I truly believe that martial arts are a high form of physical culture. It’s effective and it’s honest – if you’re doing it wrong, you’ll know. It keeps you humble and hungry to improve.
Joe Rogan

Cardio Workout

Joe Rogan believes that cardio should be more than just a repetitive gym routine. Instead of spending hours on a treadmill, he prefers engaging, high-intensity activities that challenge his endurance while keeping him mentally engaged.

• Trail running with resistance: He often runs uphill trails, like those at Runyon Canyon, wearing a weighted vest to build endurance and leg strength.
• Outdoor over indoor: He prefers running in nature instead of spending time on a treadmill, enjoying the challenge of uneven terrain.
• Steep incline treadmill walks: When he does train indoors, he uses a treadmill set at a steep incline to mimic uphill hiking with resistance.
• Sprint intervals: Rogan pushes himself with high-intensity sprint intervals on an air bike, alternating between 20 seconds of all-out effort and short recovery periods.
• Alternative cardio options: For those looking to improve their workout routine, high-quality treadmills, ellipticals, and stationary bikes can provide effective indoor conditioning.

For Rogan, cardio isn’t just about burning calories—it’s about building real-world endurance and strength. His combination of outdoor runs, interval training, and incline walks helps him stay in peak condition without the boredom of traditional cardio routines.

One of the things I did quite a bit is a 30% incline on a high-quality treadmill, and I put on a weight vest.
Joe Rogan

Supplements to Improve His Workouts

Joe Rogan takes his nutrition seriously, and supplements play a key role in filling any nutritional gaps and optimizing his performance. He sees them as an added boost to his already well-structured diet, helping with energy, recovery, and overall health. From daily vitamins to pre-workout enhancers, his supplement stack is extensive, covering everything from brain function to joint support.

• Multivitamin: Rogan takes a daily multivitamin to ensure he gets all essential vitamins and minerals, covering any gaps in his whole-food diet.
• Vitamin D: He supplements with a high dose of vitamin D3, emphasizing its importance for immune health, bone strength, and hormone regulation.
• AG1: Every morning, he drinks a serving of AG1, a greens powder packed with vitamins, minerals, probiotics, and adaptogens to support overall health.
• Probiotics: Gut health is a priority, so he takes probiotics daily, either in capsule form or through fermented foods like kombucha.
• Omega-3 fatty acids: Rogan uses high-quality fish oil to support brain function, heart health, and joint recovery while reducing inflammation from intense training.
• Creatine monohydrate: A staple in his routine, creatine helps with muscle performance, recovery, and strength gains. He considers it a must-have for anyone who lifts.
• Protein shakes: While he prefers whole foods, he occasionally supplements with grass-fed whey protein or plant-based blends for post-workout muscle recovery.
• Electrolytes: When sweating heavily from training or sauna sessions, he replenishes sodium, magnesium, and potassium to maintain hydration and muscle function.
• Vitamin B12: Although he eats plenty of meat, he takes additional B12 to support energy levels and metabolism.
• Onnit Shroom Tech Sport: This pre-workout supplement is designed to improve oxygen use and endurance, helping Rogan push through tough training sessions.
• MCT oil: He adds MCT oil to his coffee for quick energy, particularly useful on a ketogenic diet, where it acts as a fast-absorbing fuel source.
• Joint support supplements: With years of weightlifting and jiu-jitsu wear and tear, he takes glucosamine and chondroitin to maintain healthy joints.
• Spirulina & chlorella: These nutrient-dense algae supplements provide additional micronutrients and antioxidants to aid recovery and general health.
• Alpha BRAIN: One of Rogan’s most well-known supplements, this nootropic helps with memory, focus, and mental clarity. He takes it before podcasts, workouts, or UFC commentary.

Rogan’s supplement routine is carefully designed to support his demanding workouts, mental performance, and long-term health. By combining key nutrients with a balanced diet and disciplined training, he ensures his body gets everything it needs to perform at the highest level.

You can also find more about his supplementation routine by checking out the complete Joe Rogan supplement list.

I take vitamin supplements every day. I take multivitamins, I take probiotics, I take vitamin B12 and D… I do everything that I can to put my body and my brain in a good place, so I’m keeping my engine smooth.
Joe Rogan

High-Intensity Interval Training (HIIT)

Joe Rogan focuses on high-intensity interval training (HIIT) in his routine to maximize endurance and conditioning in a short amount of time. He prefers workouts that mimic the bursts of effort required in martial arts, pushing himself with sprints, heavy bag work, and explosive exercises.

He also believes in the mental benefits of intense training—defeating the urge to quit during a hard session gives him confidence and self-discipline that carries over into the rest of his day.

• Sprint intervals on the bike: He uses his Rogue Echo Bike for short bursts of max effort, typically sprinting for 20 seconds, resting for 10, and repeating for multiple rounds.
• Kickboxing for cardio: He does fast-paced striking sessions with pads or a heavy bag, developing both endurance and explosive power.
• Treadmill incline walks: When training indoors, he sometimes opts for steep incline walks to simulate uphill running and build leg endurance.
• Mixing HIIT with steady-state cardio: While he prefers high-intensity work, he balances it with longer runs or low-impact cardio to build overall stamina.
• Mental toughness through effort: He values HIIT for more than just fitness—it strengthens his mindset by forcing him to push through discomfort.

Rogan’s HIIT sessions are fast, intense, and effective, keeping him in peak shape without spending hours on traditional cardio. He maintains a high level of athleticism while keeping workouts mentally engaging.

I have to treat it like I’m a professional athlete – even though I’m not fighting, I’m not competing, I treat my body like I am. Because life is easier when you’re in shape. Everything is better.
Joe Rogan

Joe Rogan’s Home Gym Equipment

Joe Rogan’s home gym is designed for variety, allowing him to switch between different training styles while staying consistent with his workouts. He believes that mixing up cardio, strength training, and conditioning keeps fitness engaging and prevents plateaus.

His gym is packed with equipment that supports his high-intensity training style while giving him the flexibility to adjust based on how he feels each day.

• VersaClimber for full-body cardio: He frequently uses the VersaClimber, a vertical climbing simulator that provides a tough, zero-impact workout.
• Concept2 rowing machine: He enjoys rowing workouts on this machine, using it for both endurance and high-intensity training.
• Assault AirRunner treadmill: This self-powered manual treadmill allows him to do sprint work or steady-state runs when he can’t get outside.
• Rogue Echo Bike: Rogan’s favorite cardio machine, the Echo Bike, is a fan resistance bike he uses for brutal sprint intervals.
• Joe Rogan home workout setup: His gym is built to allow him to train in multiple ways, whether it’s high-intensity circuits, strength sessions, or mobility work.
• Cardio variety for engagement: Some weeks he’ll do trail runs, other weeks he’ll bike or perform metcon-style circuits—he listens to his body and adapts his workouts accordingly.
• Whoop fitness tracker: Rogan has mentioned using the Whoop strap to track his recovery, strain, and sleep quality. This wearable device provides real-time data on heart rate variability, sleep cycles, and workout intensity, helping him fine-tune his training and recovery.

Rogan’s gym isn’t just about having high-quality equipment—it’s about versatility. With machines for endurance, strength, and conditioning, he can tailor his workouts to fit his goals without stepping into a commercial gym.

Yoga

While many associate Joe Rogan with weightlifting and martial arts, yoga is a key part of his routine. He sees it as more than just stretching—it’s an essential practice for maintaining flexibility, preventing injuries, and improving mental clarity.

• Regular yoga practice: He aims to do yoga at least twice a week, often attending hot yoga sessions for deeper stretching and detoxification.
• Improves flexibility and mobility: Yoga helps him stay limber, preventing stiffness in his hips, back, and shoulders from weightlifting and martial arts.
• Supports recovery: After intense training sessions, yoga aids in muscle relaxation and reduces the risk of injuries.
• Enhances breathing and focus: He credits yoga with improving his endurance and mental clarity, which benefits his cardio workouts and martial arts training.
• Stress relief and mental calm: Rogan treats yoga as a form of moving meditation, helping to clear his mind and reduce tension.
• Practical benefits for strength training: The increased range of motion from yoga improves his weightlifting form and striking technique in kickboxing.
• Encourages longevity in fitness: He frequently recommends yoga to MMA fighters and strength athletes, emphasizing its role in long-term performance and injury prevention.

Rogan doesn’t see yoga as optional—it’s a necessary part of his training. The combination of flexibility, recovery, and mental clarity keeps him performing at his best. He often encourages others, especially athletes and fighters, to embrace yoga, not just for mobility but for longevity.

90 minutes of hot yoga does more than work out my body, it purges my mind of stupid thoughts… When I do it on a regular basis my body is much more limber and I feel much less tension in my back.
Joe Rogan

Recovery and Rest

Joe Rogan treats recovery as an essential part of his fitness regimen, knowing that proper rest allows his body to rebuild and stay strong. With his intense schedule of weightlifting, martial arts, and cardio, he prioritizes methods that help him recover faster and prevent injuries.

From traditional techniques like quality sleep and stretching to advanced therapies such as cryotherapy and sensory deprivation, Rogan uses multiple strategies to keep himself in peak condition.

• Rest days: While he trains almost every day, not every session is high-intensity. He listens to his body, taking lighter days when needed. If he feels run down, he’ll replace a workout with yoga, stretching, or mobility work instead of pushing through fatigue.
• Quality sleep: He ensures he gets around eight hours of sleep every night, even if it means adjusting his schedule. He frequently talks about the importance of sleep for muscle recovery, cognitive function, and overall well-being.
• Sauna sessions: He regularly uses a traditional barrel sauna, sitting in 180–190°F heat for 15–20 minutes, about four times a week. He combines this with meditation, breathwork, or audiobooks, making it both a physical and mental recovery tool.
• Cold plunges: After intense workouts or sauna sessions, he immerses himself in a freezing cold plunge tub to reduce inflammation, improve circulation, and boost recovery. For individuals looking to start cold plunging at home, a portable cold pod can be a convenient and effective option.
• Cryotherapy: He has used cryotherapy chambers, standing in -200°F nitrogen mist for a few minutes to accelerate muscle recovery, decrease soreness, and improve circulation.
• Float tank therapy: He owns a sensory deprivation tank filled with epsom-salted water, where he floats in complete darkness and silence. He credits it with deep relaxation, stress relief, and even enhanced problem-solving.
• Stretching and mobility work: To maintain flexibility and prevent injuries, he incorporates targeted stretching sessions. He uses tools like the Pso-Rite for deep muscle release and follows routines designed to keep his hips, shoulders, and back loose.
• Massage therapy: He gets deep tissue massages frequently, sometimes traveling with a massage ball for self-treatment. If he doesn’t have access to a therapist, he uses foam rollers, lacrosse balls, and massage guns to relieve tightness and improve circulation.
• Inversion therapy: To take pressure off his spine, Rogan uses a Teeter inversion table, hanging upside down to decompress his vertebral discs. He has practiced inversion therapy for over 20 years and even does inverted sit-ups to strengthen his core.
• Red light therapy: He stands in front of red light panels for a few minutes to help with recovery, reduce inflammation, and potentially boost testosterone levels. He believes this therapy supports muscle repair and overall wellness.

Joe Rogan’s recovery routine is built around consistency, not just occasional treatments. He believes that taking care of his body is just as important as training it, ensuring he can maintain his demanding workout schedule without breaking down.

I do everything I can to put my body and brain in a good place… I’m changing my oil, I’m changing my spark plugs, and I’m making sure it’s operating… I know that I’ve done my best to keep it operating as best it can.
Joe Rogan