Seth Rollins workout, nutrition and more

Seth Rollins is a fan of CrossFit

To be a Champion, you have to train like one, and Seth Rollins does just that. As a modern day WWE star, it’s no surprise that Seth Rollins’ workout and diet is on point.

His chiselled body is a result of the gruesome hours Rollins puts inside the gym. To Seth, his fitness is the top most priority, and working out is not just another job requirement, but an important part of his lifestyle. While his gimmick depicts him as an exorbitant superstar, ‘The Man’ follows a strict regime accompanied by an inflexible diet plan.

Rollins being a fan of CrossFit, incorporated a wide variety of functional movements that are timed and scored, to his training programme. His workout plan is a true testament to his flawless physique, which was built after years of blood, sweat and tears shed in the gym.

This isn’t your typical 3*12 bodybuilding programme copied from a muscle magazine, but the actual workout routine that Seth Rollins follows.

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Seth Rollins official workout

Check out The Man’s superhuman workout video, powered by Tapout!

Rollins works out five days a week, beginning each session with a warm-up that most would consider gruelling. Unlike many other Superstars who prefer to work on portions of their physique on separate days The Architect does a full body routine every single time he is in the gym. Here is Rollins’ entire routine (courtesy of onnit.com):

Dynamic Warmup

1. JUMPING JACKS 1 SET OF 10 REPS
2. GATE SWING  1 SET OF 10 REPS
3. POGO HOP  1 SET OF 10 REPS
4. SEAL JACK 1 SET OF 10 REPS
5. BODYWEIGHT SQUAT 1 SET OF 10 REPS
6. SIDE LUNGE 1 SET OF  10 REPS (EACH SIDE)
7. LUNGE AND ROTATE 1 SET OF 10 REPS (EACH SIDE)
8. REVERSE LUNGE AND REACH OVER TOP 1 SET OF 10 REPS (EACH SIDE)
9. CARIOCA 1 SET OF 10 YDS
10. LIZARD CRAWL 1 SET OF 10 (EACH SIDE)
11. SKIPPING FORWARD 1 SET OF 10 YDS
12. SKIPPING BACKWARDS 1 SET OF 10 YDS
13. FRANKENSTEIN WALKS 1 SET OF 10 YDS
14. FRANKENSTEIN SKIPS 1 SET OF 10 YDS
15. INCHWORM 1 SET OF 5-10
16. HIP SWING 1 SET OF 10 (EACH LEG)

Monday

1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• HANDSTAND PUSH-UPS
• MUSCLE UPS
• KNEES-TO-ELBOWS

3. MAIN LIFT*

• MILITARY PRESS 6 SETS OF 3 REPS

4. METCON

• FULL SQUAT SNATCHES 9-7-5
• BAR MUSCLE UPS 9-7-5

Tuesday

1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• TRIPOD TUCK TO HEADSTAND
• TRIPOD STRADDLE TO HEADSTAND
• TRIPOD PIKE TO HEADSTAND

3. MAIN LIFT*

• CLEAN & JERK 6 SETS OF 3 REPS

4. METCON

• ROW FOR 5 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.

Wednesday

REST DAY

Thursday

1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• L-SIT
• PARALLETTE PUSHUPS
• HANDSTAND WALKS

3. MAIN LIFT*

• FRONT SQUAT 6 SETS OF 3 REPS

4. METCON

• 50 BOX JUMP, 24 INCH BOX
• 50 JUMPING PULL-UPS
• 50 KETTLEBELL SWINGS, 1 POOD
• WALKING LUNGE, 50 STEPS
• 50 KNEES TO ELBOWS
• 50 PUSH PRESS, 45 POUNDS
• 50 BACK EXTENSIONS
• 50 WALL BALL SHOTS, 20 LB BALL
• 50 BURPEES
• 50 DOUBLE UNDERS

Friday

1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• BOX JUMP
• HOLLOW BODY
• STRICT PULL UP

3. MAIN LIFT*

• POWER SNATCH 6 SETS OF 3 REPS

4. METCON

• 7 MUSCLE-UPS
• 21 BURPEES

Saturday

ROW 5000 METERS FOR TIME

Sunday

REST DAY

Apart from a grilling session in the gym, Rollins also pays a considerable amount of attention to his diet and lifestyle in general. His philosophy of ‘discipline when necessary and indulgence when appropriate’ has turned him into a widely acclaimed star in WWE.

Seth’s, eat right work right policy, has been quintessential for the success of the Buffalo, Iowa native. 

What he eats: While Rollins is not a picky eater, he is cautious of what he puts inside his body. Despite his vigilant approach, Rollin enjoys a rare decadent meal. A hardcore meat eater, Seth enjoys red meat and claims that he can have it all day.

Seth also avoids fast food chains while being on the road, and wishes for healthier options while he is on his extensive tours.

Here is a video of Seth Rollin appearing on the show called Extreme Weight Loss, to share his secrets with a fan!

During an interview with Men’s Journal, Rollins was asked what would be his choice for a death row meal, to which The Architect replied, that he would have pizza along with ice cream.

"It would be pizza and ice cream, most likely. When I get home off a long week, I go to the gym, have a great workout, and then I go home and order a giant taco pizza with a pint of Ben & Jerry's ice cream. If I were gonna croak tomorrow, that would probably be my go-to."

Supplementation: While Rollins believes that supplements are not a substitute for hard work, he still feels that it is important to have a quick digesting protein and carbohydrate source, after killer workouts. He does not advocate the use of supplements and feels that it is a luxury and an easy way out. 

The patron of hard work believes that real and wholesome food is the way to go. 

“I'm a huge proponent of trying to eat as much real food as possible. I get a lot of questions about, 'I have trouble putting on size. Are there are any supplements I should take?’ I’m like, ‘Dude, you’re probably just not eating enough. If you were really trying to put on size, you'd be ordering a large pizza every night and drizzling it with oil and throw bacon on it.' There is no secret formula for looking how you wanna look. You have to get in the gym and do the work."

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