John Cena Workout

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 45 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

The John Cena workout has supersized his physique for the WWE. The workout gets John Cena jacked by focusing on traditional bodybuilding routines. Cena has found that training heavy has given him the best strength gains. Below are the routines WWE Superstar John Cena has shared with the muscle building workout magazines.


The John Cena Workout Routine focuses on lifting heavy weight. John Cena says he warms up before every workout by doing lighter sets of each exercise. These lighter sets are important for his workout routine, because once he gets going, the lifting gets heavy.


You never want to jump into a heavy lifting workout routine. You always want to start light, to activate the muscles that you’re about to put under a lot of strain and duress. Feel free to do lots of sets at lighter weight to start your workout routine.

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Description


Day 1 - Chest & Back

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The John Cena Monday Workout is Chest & Back. He does Chest & Back on the same day to utilize the pushing vs. pulling method that these 2 muscle groups require. John Cena supersets dumbbell rows with incline presses. Then, he supersets pullups with pullovers.


For these chest & back power lifts, make sure to use proper form. Use the heaviest weight you can, while performing the required number of lifts. John Cena says he sometimes goes on a rampage of lifting toward his max. When doing so, he lowers the amount of reps he does on bench press, but increases the weight.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/0
Show Alternative Exercises
Circuit
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Grip Incline DB Bench Press demonstrationPlay Hammer Grip Incline DB Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Weighted Pullup demonstrationPlay Weighted Pullup demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Legs

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The John Cena Tuesday workout routine focuses on legs. John Cena’s legs workout is useful for when he has to raise people much bigger than him off the ground. Having strong legs and core is crucial for sustaining a long wrestling career.

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday Abs

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Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Bear Crawl demonstrationPlay Bear Crawl demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Sled Pull Sprint demonstrationPlay Weighted Sled Pull Sprint demonstration
3 sets, 20 yards, (rest 60s)
Time between exercises: 60s
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Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Landmine 180's demonstrationPlay Landmine 180's demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Side Bends demonstrationPlay Barbell Side Bends demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Olympic Lifts

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The John Cena Thursday workout uses Olympic lifts. Olympic lifts are a great way for athletes to gain tremendous strength. They help athletes with the ability to use their bodyweight to deliver huge changes in force. This helps with wrestling moves like body slams, take downs and signature finishers.


For the Deadlift, Snatch, Clean & Jerk and Power Clean exercises, John Cena is always looking to increase his strength.

Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Snatch demonstrationPlay Barbell Snatch demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Clean and Jerk demonstrationPlay Barbell Clean and Jerk demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Power Clean demonstrationPlay Barbell Power Clean demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Shoulders & Arms

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The John Cena Friday workout is for Shoulder & Arms. The workout routine includes a couple supersets. This is where you move from exercise to exercise, without rest. Do the triceps extension, cable backhand and dumbbell curl as a superset. When you’re done with a superset of all 3 exercises, perform another superset.


The same is true for the Bradford Press (Shoulders), Reverse Curl (Arms) and Barbell Shrug (Traps). You do a set of all 3 exercises. This allows you to work your shoulders & arms–and traps–all at once.


Although these reps and sets are the ones he reported to Men’s Fitness, John Cena says he often changes things up. He likes to lower the reps, but increase the weight. He will either increase the weight each week, or vary the set/reps back and forth.

For example, Cena might do 3 sets of 5 on Close-Grip Bench the 1st week. The 2nd week, he may increase the weight, but go down in reps to 3. Or, he may do 5 reps for 3 weeks. Then, for Weeks 4-6, John Cena does 3 reps at a heavier weight (for more strength.)

Barbell Push Press demonstrationPlay Barbell Push Press demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Backhand demonstrationPlay Cable Backhand demonstration
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Seated Bradford/Rocky Presses
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Reverse-Grip Barbell Curl demonstrationPlay Reverse-Grip Barbell Curl demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/11/2019, UTC


Last Updated: 7/12/2021, UTC

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