John Cena (real name: John Felix Anthony Cena Jr.) is an American professional wrestler and entertainer. He is widely regarded as one of the greatest wrestlers to enter the squared circle ever. Cena, the face of the WWE for over 10 years, is on par with Ric Flair for the most world titles in the organization's history at 16.
From a younger age, John Cena was entranced with weight training and took up the game in his secondary school for a long time at a private boarding school. He later concentrated on practicing bodybuilding physiology at Springfield School, earned his graduation degree, and moved to Los Angeles to seek a profession in the game.
What is John Cena’s Workout Routine?
Day 1
Legs and Calves
Day 2
Chest
Day 3
Arms (Biceps, Triceps, Forearms)
Day 4
Shoulders
Day 5
Back
Day 1: Legs and Calves
Exercise
Sets
Reps
Leg Press
5
20
Standing Bodyweight Calf Raise
4
25
Seated Calf Raise
10
12-20
Standing Single Leg Curl
4
20
Single Leg Extension
3
10
Squat
4
10
Leg Extension
4
15
Hack Squat (Super Set)
3
15
Day 2: Chest
Exercise
Sets
Reps
Pec Dec
4
15
Bench Press
3
10
Incline Bench Press
4
20
Cable Crossovers
4
15
Incline Machine Press
4
20
Day 3: Arms (Biceps, Triceps, Forearms)
Exercise
Sets
Reps
Preacher Curl
5
12
Seated Dumbbell Curl
3
10
Rope Pressdown (Superset)
3
20
Lying Tricep Extension
6
Until Failure
Seated Barbell Tricep Extension
3
20
Standing Barbell Curl
3
10
Standing Cable Curl
3
12
Single Arm Cable Pressdown
3
10
Overhead EZ Bar Extension
3
20
Tricep Dip
4
Until Failure
Day 4: Shoulders
Exercises
Sets
Reps
Rear Delt Machine Flyes
5
20
Machine Lateral Raise
5
20
Dumbbell Lateral Raise
3
12
Machine Overhead Press
5
20
Seated Overhead Press
3
10
Military Press
3
10
Day 5: Back
Exercises
Sets
Reps
Lat Pull Down
5
20
One Arm Dumbbell Row
5
12-20
High Pulls
4
20
Barbell Shrug
5
20
Barbell Row
5
20
Deadlift
4
8-15
Pull Up
4
Until Failure
Abs Training
John Cena trained his abs with these exercises (either or) each day after exercise completion.
Exercise
Sets
Reps
Knee to Elbow Planks and Planks
3
15-20/ 1 minute
Abdominal Crunches
1
60
John Cena's Diet Plan
Source: WWE’s Instagram
Meal 1
Oatmeal with applesauce and raisins, 6 egg whites, and 2 whole eggs.
Meal 2
Bars of Protein
Meal 3
2 chicken breasts with Brown rice with vegetables
Meal 4
Tuna with whole wheat pita bread
Meal 5
A hey protein shake and Banana
Meal 6
Brown rice or pasta, salad, vegetables, fish or chicken
Meal 7
Casein protein shake with low-fat cottage cheese
What is the size of John Cena's biceps and chest
John Cena's biceps are around 19 inches in size, while his Chest is around 50 inches. He is seen as one of the biggest guys in WWE and his biceps are literally huge in comparison to his foes.
FAQ's On John Cena's Workout
A. John Cena trains 5 days a week.
A. John Cena follows 7 meal plans in a day.
A. John Cena has 16 world titles.
A. At the age of 12, John Cena started bodybuilding.
