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John Cena Workout

John Cena workout is here to bring you the workout of John Felix Anthony Cena who is know for being a professional wrestler in the WWE, American actor and a rapper. John Cena was born on April 23, 1977 in West Newbury Massachusetts and currently resides in Tampa Florida. John Cena is billed at 6’1″ tall and 251 lbs. He is currently slated to face The Rock at Wrestlemania XXVIII.

During his career in the WWE John Cena has won 19 championships and 12 of those championships were for world titles. He is has the fourth highest number of combined days as WWE champion behind Hulk Hogan, Bob Backlund and Bruno Sammartino.

Something that you probably don’t know about John Cena is that he has granted over 250 wishes for the Arizona children with life threatening illnesses through the Make-A-Wish Foundation. He is the biggest wish granter in Make-A-Wish history.

John is also acted in several films, TV and has been a rapper and hip hop musician. He has created theme songs and his entrance music for the WWE.

John Cena Workout Routine

John Cena Workout Routine can be pretty intimidating when you take a look at it. Most days of his workout he is doing 5-8 exercises and 4-5 sets of each. That sounds like a lot of iron pumping but it you want to look jacked like John Cena then that’s how it goes.

I know that it doesn’t matter who you are talking about in the bodybuilding or wrestling industry everyone obviously use to be a skinny kid compared to what they are now. The truth about John Cena is that when he was really young he only weighed 120 lbs. At the age of 12, John Cena decided to start working out because he was tired of being picked on because he dressed differently and acted differently then other kids. He didn’t fit in. Does this sound familiar? This is probably the reason that most of us turn to bodybuilding in the first place. He wanted a way to defend himself from the bullies. He got his dad to buy him his first weight set so he could start exercising to get bigger. This was the first John Cena workout routine.

John Cena Workout Routine First Began

When John Cena was around 15 years old he started working harder in the weight room and actually put on 60 lbs in one year going from 155 lbs to 215 lbs. This sounds like a lot but usually when someone is starting young and has never worked out before their body takes well to the training and they can bulk up fast. What kept him going to the gym all these years is the challenge of trying to break his personal best each time.

John Cena began bodybuilding at the age of 18 years old. John would train for bodybuilding competitions in the summer and this would help him stay in shape and get lean for football camp. He would have a huge advantage over the rest of the team that took the summer off. There would usually be about a 3 week gap between the bodybuilding show and the start of training camp.

You may not know this about John Cena but in addition to playing football at college he actually got a bachelor’s degree in exercise physiology. He isn’t just some buff wrestler / football player with no brains. Even thought it doesn’t seem like he is using this degree it helps him to understand what some of his ailments may be if he has to describe them to health professionals.

John Cena Workout Routine

The focus of the John Cena workout routine is strength and performance. This isn’t a normal power lifters program is also includes core strength, speed and agility. So basically this routine includes everything. John likes the strength workouts the best but there is also a lot of performance workouts to be ready for the ring.

John Cena trains with his strength coach Robert MacIntyre who he has known since he was 15 years old. The use to go to high school together and they are best friends. He is an excellent trainer and believes in various types of training so this provides variety for the John Cena workout routine.

It was a tough transition for John Cena when he changed to performance training since he had to do a lot of exercise that he hadn’t done in a while. What helped him get through this transition was his trainer that wouldn’t let him make any excuses no matter how much he complained. He finds performance based training to be more challenging then for appearance.

John Cena’s Workout is broken up by body part into a 5 day routine. On day one he does a leg and calves workout, day 2 is a chest workout, day 3 is arms, day 4 is shoulders and day five is back. These exercise days are strategically positioned so he isn’t working out the same muscles on back to back days.


Workout Day 1 Legs & Calves:

  • Seated calf raises 10 x 20-10
  • standing weightless calf raises 4 x 25
  • standing single-leg curls 4 x 20-25
  • leg presses 5 x 20
  • leg ext 4 x 15
  • squats 4 x 10
  • Super-set of hack squats 3 x 15 and single-leg ext 3 x 10

Workout Day 2 Chest:

  • Incline machine press 5 x 20
  • Incline barbell press 5 x 20
  • Machine flies 3 x 15
  • Cable flies 3 x 15
  • Bench press 3 x 10

Workout Day 3 Arms:

  • Preacher curls 5 x 12
  • standing BB curl 3 x 10-12
  • seated DB curl 3 x 10-12
  • standing cable curl 3-4 x 12
  • Super-set of rope press downs 3 x 20 and single-arm cable press downs 3 x 10
  • lying tricep ext 6 x failure
  • overhead cambered ext 3 x 20
  • seated BB ext 3 x 20
  • dips 4 x failure

Workout Day 4 Shoulders:

  • rear delt machine flies 5 x 20
  • machine overhead press 5 x 20
  • machine side laterals 5 x 20
  • seated military 3 x 10
  • DB laterals 3 x 12
  • standing BB press 3 x 10

Workout Day 5 Back:

  • Lat pull downs 5 x 20
  • bent BB rows 5 x 12-20
  • 1-arm DB rows 5 x 12-20
  • Deadlifts 4 x 8-15
  • high rows 4 x 20
  • pull-ups 4 x failure
  • shrugs 5 x 20

John Cena also does 1 set of 60 crunches for abs at the end of each workout in his workout routine

This is a great workout to try if you are experienced in bodybuilding but if you are still beginner to intermediate then this workout may be too much for you. You should really work your way up before trying the John Cena workout routine.

John Cena Workout and Diet

John Cena workout and diet first began when he decided to head down to California for spring break to get immersed in the bodybuilding culture. Before this he was just a small town guy. His father never thought he would stick it out there but he left home with 2 military duffle bags and $500. He didn’t know anyone there and didn’t really have a plan.

John Cena did whatever he needed to get by and succeed. To stay around the bodybuilding culture of California he had to live in his car and even a garage just to be able to scrape by. This was all at the age of 21 years old. He learned a lot from this experience.

John Cena Workout

The John Cena Workout is a pretty unique workout that he does 6 days a week. When John is on the road he has no problems working out because he has become familiar with most of the cities that the WWE travels to. He knows which gym to go to in each city that they visit. Even though he can’t take his trainer with him he actually texts his trainer in between sets to ask him what weights he should be lifting for the next set. His trainer Rob MacIntyre is his best friend and pretty dedicated to his workout as well. I bet everyone in the gym thinks he is texting about something else not his workout.

John Cena Workout Full Body Exercises

Here are some of the typical exercises you would find in the John Cena workout routine.


Deadlifts are a great full body exercise that mimic most people’s every day movement of reaching to their toes to pick something up.

John Cena has been know to deadlift as much as 600 lbs.

The Glute Hamstring Raise

The glute hamstring raise isn’t an exercise you hear very often. This exercise works your lower back and it can increase your strength for exercises like squats and deadlifts.

Back Squat

The John Cena workout includes the back squat because it is a great lower body exercise and helps to build mass quickly. In addition to building size with this exercise it is also excellent for strength and endurance for in the ring.

John Cena has been known to lift around 550 lbs for this exercise which is pretty impressive.

Bench press

It doesn’t take the John Cena workout to tell you to do bench press. I’m sure every guy already does this exercise. Everyone wants to compete to see who can lift the most. Every time you see someone that looks like they workout the first question anyone asks them is how much they can bench press.
John Cena’s bench press weight is around 410 lbs.

Power Cleans

The John Cena workout also includes power cleans which many professional athletes include in their workout routines. It is a very effective exercise.

John Cena Workout Upper Body Exercises

Some of the exercises that the John Cena workout includes for upper body are:


  • Seated Overhead Dumbbell Extensions
  • Dips


  • Preacher Curls with Knurled Bar
  • Alternate Dumbbell Curls


  • Close Grip Bench Press
  • Incline Dumbbell Press


  • Front Chin-ups
  • Close Grip Chin-ups
  • Barbell Bent Over Row


John Cena Workout Video

Check out this Inspirational video that shows John Cena doing the John Cena Workout in the Gym.

John Cena Workout on Steroids

Many people tend to think someone is on steroids if they look to built. The truth is that John Cena is not on steroids. Apparently the WWE has a stricter policy then the NFL and MLB. They don’t penalize their wrestlers for substance abuse they actually try to help them. They do regular substance abuse testing to make sure everyone is clean so they can get to the problems before they start. Many people will still question John Cena on this subject but the reason he is so jacked is because he is one of the hardest working wrestlers in the WWE. He eats, sleeps and breaths fitness and bodybuilding. His living has been made from perseverance and hard work.

John Cena Diet

The John Cena Workout would be nothing without the John Cena Diet. Here is a sample day of the John Cena Diet.

  • Breakfast: 100g of oatmeal with applesauce or raisins and 8 eggs, 8 whites
  • Morning Snack: one protein bar
  • Lunch: 100g Brown Rice and veggies and 2 Chicken Breasts
  • Afternoon Snack: Tuna in Whole-wheat Pita Breads
  • Post Workout: One protein shake (flavored) and a Banana
  • Dinner: Grilled fish or chicken/ vegetables, and salad/ brown rice or pasta.
  • Evening Snack: One Protein shake/ Low Fat Cottage Cheese

Using exercises form the John Cena workout routine are a great way for you to start your bodybuilding routine but it is beneficial to have a personal trainer.

If you aren’t a pro athlete and want a workout routine that a regular guy can build muscle with then I suggest checking out Visual Impact Muscle Building. It’s a solid course for teaching you exactly what you need to build muscle and get the six pack that you want so all the chicks are checkin you out at the beach.

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