WWE Pro Wrestler John Cena Workout Routine - Muscle & Strength

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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.

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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 fish.
  • 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 Calf Raise 4 25
Standing Single Leg Curl 4 20-25
Leg Press 5 20
Leg Extension 4 15
Squat 4 10
Hack Squat (Super set with next exercise) 3 15
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 exercise) 3 20
Single Arm Cable Pressdown 3 10
Lying Tricep Extension 6 Failure
Overhead EZ Bar Extension 3 20
Seated Barbell Tricep Extension 3 20
Tricep Dip 4 Failure

Day 4 - Shoulders

Exercise Sets Reps
Rear Delt Machine Flyes 5 20
Machine Overhead Press 5 20
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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