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John Cena Workout

By Chris Davis

Experience
Advanced (3+ years)
Time
57 minutes/day | 5 days/week
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Landmine, Machine, Other, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

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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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
1. Barbell Bench Press
3 sets, 8 reps, (rest 60s)
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Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
2. Paused Barbell Bench Press
3 sets, 2 reps, (rest 60s)
Tempo: 1/3/1/0
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Circuit
Supported Single Arm Dumbbell Bent-over Row▶
3A. Supported Single Arm Dumbbell Bent-over Row
4 sets, 8 reps, (rest 60s)
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Hammer Grip Incline DB Bench Press demonstrationPlay Hammer Grip Incline DB Bench Press demonstration
3B. Hammer Grip Incline DB Bench Press
4 sets, 5 reps, (rest 60s)
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Circuit
Weighted Pullup▶
4A. Weighted Pullup
3 sets, AMAP reps, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4B. Bent-Arm Dumbbell Pullover
3 sets, 10 - 12 reps, (rest 60s)
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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 Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 8 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat▶
2. Crossed-Arm Barbell Front Squat
3 sets, 8 reps, (rest 60s)
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3. Seated Leg Curl
3 sets, 8 reps, (rest 60s)
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Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4. Machine Hack Squat
4 sets, 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
5. Leg Extensions
4 sets, 12 reps, (rest 60s)
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Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
6. Dumbbell Standing Calf Raise
3 sets, 20 reps, (rest 60s)
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Wednesday Abs

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Mountain Climber demonstrationPlay Mountain Climber demonstration
1. Mountain Climber
3 sets, 60s, (rest 60s)
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Bear Crawl▶
2. Bear Crawl
3 sets, 60s, (rest 60s)
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Weighted Sled Pull Sprint demonstrationPlay Weighted Sled Pull Sprint demonstration
3. Weighted Sled Pull Sprint
3 sets, 20 yards, (rest 60s)
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Weighted Crunch demonstrationPlay Weighted Crunch demonstration
4. Weighted Crunch
3 sets, 8 reps, (rest 60s)
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Landmine 180's demonstrationPlay Landmine 180's demonstration
5. Landmine 180's
3 sets, 8 reps, (rest 60s)
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Barbell Side Bend demonstrationPlay Barbell Side Bend demonstration
6. Barbell Side Bend
3 sets, 8 reps, (rest 60s)
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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.

Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1. Romanian Deadlift
3 sets, 8 reps, (rest 60s)
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Snatch demonstrationPlay Snatch demonstration
2. Snatch
3 sets, 8 reps, (rest 60s)
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Clean and Jerk demonstrationPlay Clean and Jerk demonstration
3. Clean and Jerk
3 sets, 8 reps, (rest 60s)
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Power Clean demonstrationPlay Power Clean demonstration
4. Power Clean
3 sets, 8 reps, (rest 60s)
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Front Squat (weightlifting style) demonstrationPlay Front Squat (weightlifting style) demonstration
5. Front Squat (weightlifting style)
4 sets, 8 reps, (rest 60s)
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Seated Machine Shoulder (Military) Press▶
6. Seated Machine Shoulder (Military) Press
4 sets, 8 reps, (rest 60s)
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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
1. Barbell Push Press
3 sets, 5 reps, (rest 60s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2. Close-Grip Bench Press
3 sets, 5 reps, (rest 60s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 6 reps, (rest 60s)
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Circuit
Cable Backhand demonstrationPlay Cable Backhand demonstration
4A. Cable Backhand
3 sets, 8 - 10 reps, (rest 60s)
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Barbell Biceps Curl▶
4B. Barbell Biceps Curl
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Bradford/Rocky Presses▶
4C. Seated Bradford/Rocky Presses
3 sets, 8 - 10 reps, (rest 60s)
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Circuit
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
5A. Reverse-Grip Barbell Biceps Curl
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5B. Barbell Shrug
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/11/2019, UTC


Last Updated: 4/18/2021, UTC

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