john cena workout routine

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

ExerciseSetsReps
Calf Raises – Seated1010 – 20
Bodyweight Calf Raises – Standing425
Single Leg Curls – Standing420 – 25
Leg Press520
Leg Extensions415
BB Squats410

Superset:

Hack Squats

Leg Extensions – Single Leg

 

3

3

 

15

10

Day 2 – Tuesday: Chest

ExerciseSetsReps
Incline Press – Machine3 – 420
Bench Press – Incline3 – 420
Pec Dec (ButterFly)3 – 415
Cable Crossovers3 – 415
Bench Press310

Day 3 – Wednesday: Arms

ExerciseSetsReps
Preacher Curls512
BB Curls (Standing)310 – 12
DB Curls (Seated)310 – 12
Cable Curls312

Superset:

Triceps Rope Press downs

1 – Arm Cable Press downs

3

3

20

10

Triceps Extensions – Lying6Till Failure
Overhead Triceps Extensions – EZ Bar320
BB Triceps Extensions – Seated320
Triceps Dips4Till Failure

Day 4 – Thursday: Shoulders

ExerciseSetsReps
Rear Deltoid – Machine Flyes520
Overhead Press (Machine)520
Side Lateral Raises (Machine)520
Overhead Press – Seated310
DB Side Lateral Raises312
Military Press310

Day 5 – Friday: Back

ExerciseSetsReps
Lat Pulldowns520
Bent Over BB Rowing512 – 20
1 – Arm DB Rowing512 – 20
BB Deadlifts48 – 15
BB High Pulls420
Pull-Ups4Till Failure
BB Shrugs520
Note:
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 – 13 x 8
Week – 23 x 6
Week – 33 x 5
Week – 44 x 3
Week – 54 x 2
Week – 6Test Your Max

Sets and Reps for – Snatch & Power Clean

Week – 14 x 3 at 75%
Week – 24 x 3 at 80%
Week – 34 x 2 at 83%
Week – 44 x 2 at 85%
Week – 52 x 2 at 90% &3 x 1 at 95%
Week – 6Test Your Max

Another Workout Routine of John Cena

Day – 1: Upper Body (Olympic Style)

ExerciseSetsReps
Clean & Jerk410
Snatch310
Kettlebell Swings310
Hang Cleans310
1 – Arm DB Snatch310
1 – Arm Kettlebell Deadlifts310

Day – 2: Legs & Calves

ExerciseSetsReps
BB Squats412
Leg Press312
Calf Raises – Seated315
Front Squats315
Lying Leg Curls310
Leg Extensions310
Hack Squats310

Day – 3: Chest & Triceps

ExerciseSetsReps
BB Bench Press412
Pause BB Bench Press412
Pec Deck Flys310
DB Overhead Triceps Extensions310
Triceps Dips410
Skull Crushers310
Bench Press – Incline310

Day – 4: Back & Biceps

ExerciseSetsReps
BB Deadlift410
Preacher Curls310
Cable Rowing310
Bicep Curls – Standing310
Lat Pulldowns310
Seated Alternate DB Curls310
Lat Pulldowns – Front310

Day – 5: Shoulders & Traps

ExerciseSetsReps
Military Press412
BB Shrugs310
Front Lateral Raises310
Side Lateral Raises310
DB Shrugs310
Arnold Press310
Rope Face pulls310

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.