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WWE Pro Wrestler

John Cena Workout
Routine
Written By: M&S Writers
March 15th, 2012
Updated: April 7th, 2021
Categories: Workouts Celebrity

1.4M Reads
A muscle building workout

routine used by WWE pro
wrestling superstar John
Cena to build a substantial
portion of his current muscle
mass.
WORKOUT SUMMARY
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate
Program 12 weeks
Duration
Days Per 5
Week
Time Per 60-90 minutes

Workout
Equipment Barbell, Bodyweight,

Required Cables, Dumbbells,
Machines
Target Gender Male
Workout PDF Download Workout
Workout Description
WWE superstar John Cena used the following
5 day muscle building split to build a good
portion of his current mass.
The focus for John is on volume training and

getting a good pump.
Despite the notion that John Cena was

blessed with amazing genetics, he weighed a
mere 120 pounds in high school before hitting
the iron.
John currently weighs 240 pounds, and is

known for his amazing physique.
Recommended: Need help building muscle?

Take our Free Muscle Building Course
This video is private
John Cena Stats

Height - 6'1"
Weight - 240 lbs
Born - 1977
Held 19 titles while in the WWE
Debut - 2001
John Cena Diet Plan

The following is a typical John Cena muscle
building eating plan.
Meal 1 - Oatmeal with applesauce and

raisins, 2 whole eggs and 6 egg whites.
Meal 2 - Protein bar.
Meal 3 - Brown rice with vegetables, and
2 chicken breasts.
Meal 4 - Whole wheat pita bread with
tuna.
Meal 5 - Banana and a whey protein
shake.
Meal 6 - Pasta or brown rice, vegetables,
salad with chicken or \sh.
Meal 7 - Low fat cottage cheese along
with a casein protein shake.
John Cena Workout

Routine
Day 1 - Legs and Calves
Day 2 - Chest
Day 3 - Arms
Day 4 - Shoulders
Day 5 - Back
Abs Training - John Cena performs one set of

60 crunches following each training day.
Day 1 - Legs and Calves

Exercise Sets Reps
Seated Calf Raise 10 10-20
Standing Bodyweight
4 25
Calf Raise
Standing Single Leg Curl 4 20-25
Leg Press 5 20
Leg Extension 4 15
Squat 4 10
Hack Squat (Super set

3 15
with next exercise)
Single Leg Extension 3 10
Day 2 - Chest
Exercise Sets Reps
Incline Machine Press 3-4 20
Incline Bench Press 3-4 20
Pec Dec 3-4 15
Cable Crossovers 3-4 15
Bench Press 3 10
Day 3 - Arms
Exercise Sets Reps
Preacher Curl 5 12
Standing Barbell Curl 3 10-12
Seated Dumbbell Curl 3 10-12
Standing Cable Curl 3 12
Rope Pressdown
(Superset with next 3 20
exercise)
Single Arm Cable

3 10
Pressdown
Lying Tricep Extension 6 Failure
Overhead EZ Bar
3 20
Extension
Seated Barbell Tricep

3 20
Extension
Tricep Dip 4 Failure
Day 4 - Shoulders
Exercise Sets Reps
Rear Delt Machine Flyes 5 20
Machine Overhead
5 20
Press
Machine Lateral Raise 5 20
Seated Overhead Press 3 10
Dumbbell Lateral Raise 3 12
Military Press 3 10
Day 5 - Back
Exercise Sets Reps
Lat Pull Down 5 20
Barbell Row 5 12-20
One Arm Dumbbell Row 5 12-20
Deadlift 4 8-15
High Pulls 4 20
Pull Up 4 Failure
Barbell Shrug 5 20
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M&S Writers
M&S Writers
M&S writers is a collection of all the other
writers that have published content on
Muscle and Strength.
137 COMMENTS Post Comment
Khodor
Posted on: Sun, 01/02/2022 - 05:05
Hello
I dont have hack squat machine and machine
for latwral raise.how can i replace each one ?
Reply
Roger
Posted on: Mon, 01/03/2022 - 20:27
What's good, Khodor? Do goblet squats in-

stead of the hack squat. If you have bands,
do lateral raises with those in place of the
machine. If not, then do single arm lateral
raises one side at a time. Hope this helps!
Reply
Khodor
Posted on: Tue, 01/11/2022 - 13:18
Thanku
Reply
Khodor
Posted on: Mon, 11/08/2021 - 14:21
Hello what about rest period between sets?
Reply
Roger
Posted on: Mon, 11/08/2021 - 18:37
Hi, Khodor. Rest for 60-90 seconds between

sets.
Reply
Eraldo Copa
Posted on: Fri, 05/15/2020 - 18:33
You have a super programs.
Reply
Tony person
Posted on: Sun, 11/10/2019 - 22:09
Well im \ght cancer and I go to the gym 5 days

a week so there is no room to give up thank you
John
Reply
Bob
Posted on: Thu, 10/04/2018 - 14:20
Question for someone that gained a lot and is

experienced bb. If you got to be a muscular
200+ by doing a Cena like workouts for years.
Once you attain this, what is the minimum you
would have to do to maintain it. Lets just you
dont have time to go to the gym 6x a week for
1+ hour per day.
Fir example, i read these mike metzer type

things u can do total body workout with 1 max
set for each major muscle taking 15 minutes 2 x
a week and make gains. Others say no way.
Could one maintain such mass doing say 2-4
sets per muscle, 10 reps, and work muscle once
a week?
Reply
Kyle Wright
Posted on: Tue, 08/07/2018 - 00:13
Is there any two lifts I can do other than high

pulls and pull-ups, for back day?
Reply
i workout too
Posted on: Mon, 02/18/2019 - 22:36
Absolutely not. What a ridiculous question.

(Okay, I would go with upright rows rather
than high pulls, and assisted pull ups, using
a band, or lat pulldown variations; close grip,
one arm, hammer grip, overhand, underhand
and so on. Pullups are an important exercise
however so I would suggest working up to it,
you could \nd pull up progression videos on
Youtube.)
Reply
James Shoe
Posted on: Thu, 07/05/2018 - 21:14
Do you shoot the steroids before or after the

days workout ?
Reply
Tylor
Posted on: Sat, 05/12/2018 - 11:39
No pain on gain
Reply
Abdul Rehman
Posted on: Sun, 01/28/2018 - 12:49
ilove john cena

My dream John Cena. you are the Best. and
Best your Workout chart (NEVER GIVE UP)
PAKISTAN
Reply
Max
Posted on: Sat, 12/30/2017 - 22:35
Funny though, John Cena clearly has said multi-

ple times that Smith Machines are only good for
hanging up your coat...thoughts?
Reply
Ryan
Posted on: Thu, 06/24/2021 - 05:30
Where does it say smith machine? Oh yeah

jay cutler used the smith machine. MR.
OLYMPIA
Reply
Titan
Posted on: Wed, 07/05/2017 - 12:51
Plz tell in which age john cena do exercise
Reply
Haraan Hayat
Posted on: Sat, 12/10/2016 - 16:41
Thanks pro just giving suggestions let me imple-

ment on if it work then I can see you
I am \ne of you.
Reply
naleef
Posted on: Sat, 04/02/2016 - 08:34
Good result in my body thank You John Cena

I'am Your Fan
I will following this workout plan
Reply
Tim
Posted on: Fri, 10/02/2015 - 16:56
What about the sets and reps?
Reply
josue
Posted on: Sun, 05/31/2015 - 01:24
i have a question about the tricep exercises. for

example about the seated barbell tricep exten-
sions and the overhead EZ barbell extensions.
my guess is that one is seated and the other
standing. but my main question is what is the
difference between them besides one been
standing and the other seated. and if there is no
difference do I need to do both of them.
Reply
Mario Vazquez
Posted on: Tue, 01/17/2017 - 08:13
One is seated and one is standing because

both of them may work the same muscles
and have the same isolated effect on the tri-
cep, cena probably throws it in there for vari-
ety and to take up a spot on the workout. i
WOULD do both, it feels better to do both
than just one, i like the laying tricep exten-
sion, feels a push than a pull.
Reply
Hamfam
Posted on: Thu, 04/19/2018 - 09:40
Seated requires you to only use your triceps

in the work out
Standing allows you to use a little bit more of
your body, so exhaust your muscles with
seated and tear/ shred your muscles with
the standing so yes both is helpful
Reply
Ronald McGowan
Posted on: Thu, 05/14/2015 - 15:57
I am 15 years old and I am looking to get buff,

and this workout, I can't go wrong. Thanks John
Cena!!! ;)
Reply
Robinson Lopez
Posted on: Sat, 11/29/2014 - 00:55
I'm 15 starting to do this early I'm sure the re-

sults will pay off
Reply
Daniel
Posted on: Fri, 11/07/2014 - 12:28
I honesty don't see how this can be his diet. As

much weight as john Cena has to carry around i
would think he would have to be eating upwards
of around 5000+ calories a day unless his me-
tabolism is just naturally low. I don't really see
any calorie dense foods in this diet and \nd it
hard to believe this is his diet. If you do this rou-
tine that John cena use to do and still eat like a
pigeon you will never come close to lookin like
John cena. They need to emphasize what he
meets as much as they do his workout.
Reply
ALEXANDER
Posted on: Tue, 01/10/2017 - 08:36
A lot of lifters eat small meals through out

the day. Each person has their own body
type. The diet plan looks like it's spot on. I
also believe protein powder would also there
as well. It didn't list any natural supplements
besides a protein bar. You know he has to
take some brand of protein powder and
most people recommend 25g of protein
from a protein drink 30min before window
closes after hitting the gym. I also know that
being in football helps someone maintain
discipline to workout everyweek and never
half assing it at the gym. I assume even
when he was sick he would go in.. "No ex-
cuses" john cena is probably a very goal ori-
nated guy. We all have to start somewhere
even if his dad helped him it's still impressive
how far he came and still pushes on and
continues his workout plan. Ideally john cena
is a good example. He sets the standard for
lifting and wwe wrestling everywhere.
Reply
alim mushtaq
Posted on: Mon, 10/20/2014 - 06:43
I have also dream to became john cena i love

my dream
Reply
FAHAD
Posted on: Tue, 09/16/2014 - 14:43
I AM BIGEST YOUR FAN
Reply
FAHAD
Posted on: Tue, 09/16/2014 - 14:43
I AM BIGEST YOUR FAN
Reply
Vladimir
Posted on: Mon, 09/01/2014 - 04:02
Very, very chemistry one must.Then big mus-

cles.
Reply
Sasa
Posted on: Wed, 08/20/2014 - 15:05

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Search products, brands, workouts...

WWE Pro Wrestler

Categories: Workouts Celebrity

A muscle building workout

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Time Per 60-90 minutes

Equipment Barbell, Bodyweight,

Target Gender Male

Workout PDF Download Workout

The focus for John is on volume training and

Despite the notion that John Cena was

John currently weighs 240 pounds, and is

Recommended: Need help building muscle?

This video is private

John Cena Stats

John Cena Diet Plan

Meal 1 - Oatmeal with applesauce and

John Cena Workout

Abs Training - John Cena performs one set of

Day 1 - Legs and Calves

Seated Calf Raise 10 10-20

Standing Single Leg Curl 4 20-25

Hack Squat (Super set

Single Leg Extension 3 10

Incline Machine Press 3-4 20

Incline Bench Press 3-4 20

Pec Dec 3-4 15

Cable Crossovers 3-4 15

Standing Barbell Curl 3 10-12

Seated Dumbbell Curl 3 10-12

Standing Cable Curl 3 12

Single Arm Cable

Lying Tricep Extension 6 Failure

Seated Barbell Tricep

Tricep Dip 4 Failure

Rear Delt Machine Flyes 5 20

Machine Lateral Raise 5 20

Seated Overhead Press 3 10

Dumbbell Lateral Raise 3 12

Lat Pull Down 5 20

Barbell Row 5 12-20

One Arm Dumbbell Row 5 12-20

Join over 500k subscribers who get a free

Choose Your Goal

Recommended For You

Mountain Dog PPL: Bodybuilding Icons:

Men’s Physique Batman Workout

Hollywood Muscle: Hollywood Muscle:

137 COMMENTS Post Comment

What's good, Khodor? Do goblet squats in-

Hello what about rest period between sets?

Hi, Khodor. Rest for 60-90 seconds between

You have a super programs.

Well im \ght cancer and I go to the gym 5 days

Question for someone that gained a lot and is

Fir example, i read these mike metzer type