Free personalized workout plan

John Cena Workout

By Chris Davis

Experience

Advanced (3+ years)

Days per week

5 days

Time

57 minutes

Genders

Male

Goals

Athletic Performance (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Landmine, Machine, Other, Weight Plate

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

57 minutes

Genders

Male

Days per week

5 days

Goals

Athletic Performance (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

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

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Landmine, Machine, Other, Weight Plate

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Chest & Back

Scroll to top

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.

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.

Olympic Lifts

Scroll to top

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.

Shoulders & Arms

Scroll to top

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.)


Date Created: 12/11/19, 9:34 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

More Workouts by Chris Davis

Similiar split workouts

Workouts with similar equipment

5 day workouts that are 57 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.