John Cena Workout
By Chris Davis
 | Advanced (3+ years) |
 | 45 minutes/day | 5 days/week |
 | Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Tone Body |
 | Barbell, Flat Bench, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Weight Plate, Squat Rack, Seated Leg Curl Machine, Machine, Leg Extension Machine, Bodyweight, Weight Sled, Landmine, Shoulder Press Machine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Vertical Bench Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest & Back
Scroll to topThe 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.
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Circuit   4 sets, 8 reps, (rest 60s) Time between exercises: 60s Show Alternative Exercises |
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Day 2 - Legs
Scroll to topThe 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.
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Day 3 - Wednesday Abs
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Day 4 - Olympic Lifts
Scroll to topThe 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.
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Day 5 - Shoulders & Arms
Scroll to topThe 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.)
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_male_v19_thumb100Poster_capoff.jpg) 3 sets, 6 reps, (rest 60s) Time between exercises: 60s Show Alternative Exercises |
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Date Created: 12/11/2019, UTC
Last Updated: 7/12/2021, UTC
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