John Cena Workout Routine

Last Modified Feb 26, 2025 08:23 GMT
John Cena Workout Routine
John Cena (Sources: Getty Images)

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. 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 focused on practicing bodybuilding physiology at Springfield School, earned his graduation degree, and moved to Los Angeles to seek a profession in the game.

Also Read: Was John Cena in the Military?

What is John Cena’s Workout Routine?

John Cena's impressive physique is the result of years of exercise and dedicated weight training. Training five days a week with a focus on hypertrophy, he has transformed from a 120-pound high schooler into a 251-pound powerhouse. His commitment to bodybuilding and strong work ethic have played a key role in shaping his athletic build, as reported by Manofmany.com.

Day 1Legs and Calves
Day 2Chest
Day 3Arms (Biceps, Triceps, Forearms)
Day 4Shoulders
Day 5Back

Day 1: Legs and Calves

ExerciseSetsReps
Leg Press520
Standing Bodyweight Calf Raise425
Seated Calf Raise1012-20
Standing Single Leg Curl420
Single Leg Extension310
Squat410
Leg Extension415
Hack Squat (Super Set) 315

Day 2: Chest

ExerciseSetsReps
Pec Dec415
Bench Press310
Incline Bench Press420
Cable Crossovers415
Incline Machine Press420

Day 3: Arms (Biceps, Triceps, Forearms)

ExerciseSetsReps
Preacher Curl512
Seated Dumbbell Curl310
Rope Pressdown (Superset)320
Lying Tricep Extension6Until Failure
Seated Barbell Tricep Extension320
Standing Barbell Curl310
Standing Cable Curl312
Single Arm Cable Pressdown310
Overhead EZ Bar Extension320
Tricep Dip4Until Failure

Day 4: Shoulders

ExercisesSetsReps
Rear Delt Machine Flyes520
Machine Lateral Raise520
Dumbbell Lateral Raise312
Machine Overhead Press520
Seated Overhead Press310
Military Press310

Day 5: Back

ExercisesSetsReps
Lat Pull Down520
One Arm Dumbbell Row512-20
High Pulls420
Barbell Shrug520
Barbell Row520
Deadlift48-15
Pull Up4Until Failure

Abs Training

John Cena trained his abs with these exercises (either or) each day after exercise completion.

ExerciseSetsReps
Knee to Elbow Planks and Planks315-20/ 1 minute
Abdominal Crunches160

Also Read: John Cena Royal Rumble Appearances

John Cena's Diet Plan

According to Manofmany.com, John Cena follows a strict, high-protein diet to support his intense training regimen. His seven-meal-a-day plan totals approximately 3,600 calories, consisting of 450 grams of carbohydrates, 290 grams of protein, and 65 grams of fat. Lean meats, grains, fruits, vegetables, and supplements for muscle recovery and performance are all part of his clean eating diet.

Meal 1Oatmeal with applesauce and raisins, 6 egg whites, and 2 whole eggs.
Meal 2Bars of Protein
Meal 32 chicken breasts with Brown rice with vegetables
Meal 4Tuna with whole wheat pita bread
Meal 5A hey protein shake and Banana
Meal 6Brown rice or pasta, salad, vegetables, fish or chicken
Meal 7Casein protein shake with low-fat cottage cheese

What is the size of John Cena's biceps and chest?

According to Startsunfolded.com, John Cena's biceps are around 19 inches, while his Chest is around 50 inches. He is seen as one of the biggest guys in WWE and his biceps are huge compared to others.

FAQ's On John Cena's Workout

A. John Cena workout 5 days a week as per Manofmany.com. 

A. John Cena does 60 push-ups a day as per Gym Beam. 

A. John CVena has the biceps size of 19 inches, as per Starsunfolded.com

A. John Cena posted a 396-pound squat as reported by the WWE. 

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