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Day 1: Chest & Back | Day 2: Legs | Day 3: Wednesday Abs | Day 4: Olympic Lifts | Day 5: Shoulders & Arms | Day 6: Rest | Day 7: Rest |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 8 reps | 60s | |
2. Paused Barbell Bench Press | 3 sets | 2 reps | 60s | Tempo: 1/3/1/0 |
3A. One-Arm Bench Dumbbell Row | 4 sets | 8 reps | 60s | |
3B. Hammer Grip Incline DB Bench Press![]() | 4 sets | 5 reps | 60s | |
4A. Weighted Pullup![]() | 3 sets | AMAP reps | 60s | |
4B. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 12 reps | 60s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 8 reps | 60s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 8 reps | 60s | |
4. Machine Hack Squat | 4 sets | 12 reps | 60s | |
5. Leg Extensions | 4 sets | 12 reps | 60s | |
6. Dumbbell Standing Calf Raise![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Mountain Climber | 3 sets | 60s | 60s | |
2. Bear Crawl![]() | 3 sets | 60s | 60s | |
3. Weighted Sled Pull Sprint | 3 sets | 20 yards | 60s | |
4. Weighted Crunch | 3 sets | 8 reps | 60s | |
5. Landmine 180's | 3 sets | 8 reps | 60s | |
6. Barbell Side Bend | 3 sets | 8 reps | 60s |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Romanian Deadlift | 3 sets | 8 reps | 60s | |
2. Snatch | 3 sets | 8 reps | 60s | |
3. Clean and Jerk![]() | 3 sets | 8 reps | 60s | |
4. Power Clean | 3 sets | 8 reps | 60s | |
5. Front Squat (weightlifting style)![]() | 4 sets | 8 reps | 60s | |
6. Seated Machine Shoulder (Military) Press![]() | 4 sets | 8 reps | 60s |
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.)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 3 sets | 5 reps | 60s | |
2. Close-Grip Bench Press![]() | 3 sets | 5 reps | 60s | |
3. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 6 reps | 60s | |
4A. Cable Backhand![]() | 3 sets | 8 - 10 reps | 60s | |
4B. Barbell Biceps Curl![]() | 3 sets | 8 - 10 reps | 60s | |
4C. Seated Bradford/Rocky Presses![]() | 3 sets | 8 - 10 reps | 60s | |
5A. Reverse-Grip Barbell Biceps Curl | 3 sets | 8 reps | 60s | |
5B. Barbell Shrug | 3 sets | 6 reps | 60s |
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