Here’s How WWE Superstar & Hollywood Celeb John Cena Workouts & Diets
John Cena, everyone’s favorite WWE superstar, and Hollywood actor, is as strong as he looks. He has started working out along with his long-time trainer and friend Rob Maclntyre. He shifted away from the bodybuilding routines that were purely focused onmuscle gains and strength, but he still has aesthetic muscle and size that helps resist injury and improves his athleticism in the ring.
As a Christmas Present, John Cena Got His First Weightlifting Bench at the Young Age of 12
Ten times WWE champion, 2 times World heavyweight champion, and Hollywood movie star John Cena had started weightlifting since the age of 12 and even got into competitive bodybuilding. Though he quit bodybuilding and made his career out of professional wrestling,but his fitness is well-maintained like any jacked dude.
John Cena’s Training Split
Workout and diet arecritical aspects of John Cena’s life. He’s one of the most aesthetic and massive wrestlers of the WWE. Like pro bodybuilders, he gives all he could to keep himself in shape. Though, till now, he has followed many workout routines as building a physique is not overnight work. And, one such routine he follows is as below:
- Day 1 – Monday: Legs & Calves
- Day 2 – Tuesday: Chest
- Day 3 – Wednesday: Arms
- Day 4 – Thursday: Shoulders
- Day 5 – Friday: Back
- Day 6 – Saturday: Rest Day
- Day 7 – Sunday: Rest Day
Here below is John Cena’s training routine:
John Cena Workout Routine
Day 1 – Monday: Leg& Calves
| Exercise | Sets | Reps |
|---|---|---|
| Calf Raises – Seated | 10 | 10 – 20 |
| Bodyweight Calf Raises – Standing | 4 | 25 |
| Single Leg Curls – Standing | 4 | 20 – 25 |
| Leg Press | 5 | 20 |
| Leg Extensions | 4 | 15 |
| BB Squats | 4 | 10 |
|
Superset: Hack Squats Leg Extensions – Single Leg |
 3 3 |
 15 10 |
Day 2 – Tuesday: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline Press – Machine | 3 – 4 | 20 |
| Bench Press – Incline | 3 – 4 | 20 |
| Pec Dec (ButterFly) | 3 – 4 | 15 |
| Cable Crossovers | 3 – 4 | 15 |
| Bench Press | 3 | 10 |
Day 3 – Wednesday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Preacher Curls | 5 | 12 |
| BB Curls (Standing) | 3 | 10 – 12 |
| DB Curls (Seated) | 3 | 10 – 12 |
| Cable Curls | 3 | 12 |
|
Superset: Triceps Rope Press downs 1 – Arm Cable Press downs |
3 3 |
20 10 |
| Triceps Extensions – Lying | 6 | Till Failure |
| Overhead Triceps Extensions – EZ Bar | 3 | 20 |
| BB Triceps Extensions – Seated | 3 | 20 |
| Triceps Dips | 4 | Till Failure |
Day 4 – Thursday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Rear Deltoid – Machine Flyes | 5 | 20 |
| Overhead Press (Machine) | 5 | 20 |
| Side Lateral Raises (Machine) | 5 | 20 |
| Overhead Press – Seated | 3 | 10 |
| DB Side Lateral Raises | 3 | 12 |
| Military Press | 3 | 10 |
Day 5 – Friday: Back
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 5 | 20 |
| Bent Over BB Rowing | 5 | 12 – 20 |
| 1 – Arm DB Rowing | 5 | 12 – 20 |
| BB Deadlifts | 4 | 8 – 15 |
| BB High Pulls | 4 | 20 |
| Pull-Ups | 4 | Till Failure |
| BB Shrugs | 5 | 20 |
John performs 1 set of 60 crunches after every workout.
Day 6 – Saturday: Rest Day
Day 7 – Sunday: Rest Day
John Cena’s 6 – Week Workout Routine for Strength & Size
Day – 1: Legs
Below is the exercise you’ll perform:
- Barbell Squats
- Front Barbell Squats
- Lying Leg Curls – 3 x 6
Day – 2: Chest
- Barbell Bench Press
- Paused Barbell Bench Press
- DB Rowing – Week 1 to 3: 4×8 & Week 4 to 6: 4×5
Superset W/ Incline Press – Week 1 to 3: 4×8 & Week 4 to 6: 4×5 (For 4 to 6-week use barbell) - Pull-Ups – Weeks 1 to 3: 3 x Till Failure & Week 4 to 6: 3 x 5 (Weighted Pull-Ups)
Superset W/ Pullover – 3 x 10 – 12
Day – 3: Shoulders
- Snatch
- Power Clean
- BB Front Squats
Day – 4: Arms
- Push Press – Week 1 to 3: 3×5 & Week 4 to 6: 3×3
- Lying DB Triceps Extensions W/ Cable Backhand W/ Seated DB Curls – 3×8
- Bradford Press – 3×8
W/ Reverse Curls – 3×8
W/ BB Shrugs –Week 1, 3 & 5 – 4×6 & Week 2, 4 & 6 – 3×12
Sets and Reps for – Squats, Front Squats & Bench Press
| Week – 1 | 3 x 8 |
| Week – 2 | 3 x 6 |
| Week – 3 | 3 x 5 |
| Week – 4 | 4 x 3 |
| Week – 5 | 4 x 2 |
| Week – 6 | Test Your Max |
Sets and Reps for – Snatch & Power Clean
| Week – 1 | 4 x 3 at 75% |
| Week – 2 | 4 x 3 at 80% |
| Week – 3 | 4 x 2 at 83% |
| Week – 4 | 4 x 2 at 85% |
| Week – 5 | 2 x 2 at 90% &3 x 1 at 95% |
| Week – 6 | Test Your Max |
Another Workout Routine of John Cena
Day – 1: Upper Body (Olympic Style)
| Exercise | Sets | Reps |
|---|---|---|
| Clean & Jerk | 4 | 10 |
| Snatch | 3 | 10 |
| Kettlebell Swings | 3 | 10 |
| Hang Cleans | 3 | 10 |
| 1 – Arm DB Snatch | 3 | 10 |
| 1 – Arm Kettlebell Deadlifts | 3 | 10 |
Day – 2: Legs & Calves
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 4 | 12 |
| Leg Press | 3 | 12 |
| Calf Raises – Seated | 3 | 15 |
| Front Squats | 3 | 15 |
| Lying Leg Curls | 3 | 10 |
| Leg Extensions | 3 | 10 |
| Hack Squats | 3 | 10 |
Day – 3: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 12 |
| Pause BB Bench Press | 4 | 12 |
| Pec Deck Flys | 3 | 10 |
| DB Overhead Triceps Extensions | 3 | 10 |
| Triceps Dips | 4 | 10 |
| Skull Crushers | 3 | 10 |
| Bench Press – Incline | 3 | 10 |
Day – 4: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 10 |
| Preacher Curls | 3 | 10 |
| Cable Rowing | 3 | 10 |
| Bicep Curls – Standing | 3 | 10 |
| Lat Pulldowns | 3 | 10 |
| Seated Alternate DB Curls | 3 | 10 |
| Lat Pulldowns – Front | 3 | 10 |
Day – 5: Shoulders & Traps
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 4 | 12 |
| BB Shrugs | 3 | 10 |
| Front Lateral Raises | 3 | 10 |
| Side Lateral Raises | 3 | 10 |
| DB Shrugs | 3 | 10 |
| Arnold Press | 3 | 10 |
| Rope Face pulls | 3 | 10 |
John Cena’s Meal Plan
The below-mentioned meal plan is the typical diet of John Cena that’s proportionate with protein, carbs, and healthy fats:
Meal 1
- Oatmeal W/ Applesauce & Raisins
- Whole Eggs – 2
- Egg Whites – 6
Meal 2
- Protein Bar
Meal 3
- Brown Rice W/ Vegetables
- Chicken Breasts – 2
Meal 4
- Whole Wheat Pita Bread
- Tuna
Meal 5
- Whey Protein Shake W/ Banana
Meal 6
- Brown Rice or Pasta
- Vegetables
- Chicken or Fish
- Salad
Meal 7
- Cottage Cheese (Low Fat)
- Casein protein shake
John Cena’s Filmography
Below is the list of movies in which John Cena has worked:
Movies
- Vacation Friends – Release year not announced yet.
- The Suicide Squad – 2021 (Post Production)
- F9 – Released in 2021
- Project X – Traction – Released in 2021
- Dolittle – Released in 2020
- Playing with Fire – Released in 2019
- Bumblebee – Released in 2018
- Blockers – Released in 2018
- Ferdinand – Released in 2017
- Daddy’s Home 2 – Released in 2017
- The Wall – Released in 2017
- Surf’s Up 2: WaveMania – Released in 2017
- Daddy’s Home – Released in 2015
- Sisters – Released in 2015
- Trainwreck – Released in 2015
- The Flintstones & WWE: Stone Age SmackDown! – Released in 2015
- Scooby-Doo! WrestleMania Mystery – Released in 2014
- The Reunion –Released in 2011
- Fred: The Movie – Released in 2010
- Legendary – Released in 2010
- 12 Rounds – Released in 2009
- The Marine – Released in 2006
- Ready to Rumble – Released in 2000
Wrapping Up
John Cena is a successful WWE superstar and Hollywood actors like the Rock Dwayne Johnson, who’s popular for his ability and physique.
Nonetheless, it’s one of the best workout plans for an intermediate or advanced weight lifter. And if you’re wondering whether to try or not, we recommend that you can give a try to John’s workout plans as mentioned above, and if you also put dedication towardsa balanced and high protein diet, you’ll surely get the results.
