← Back to Workouts
Build Muscleintermediatemale5
WWE Pro Wrestler John Cena Workout Routine
WWE superstar John Cena used the following 5 day muscle building split to build a good portion of his current mass.
The focus for John is on volume training and getting a good pump.
Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron.
John currently weighs 240 pounds, and is known for his amazing physique.
Recommended: Need help building muscle? Take our Free Muscle Building Course
John Cena Stats
- Height - 6'1"
- Weight - 240 lbs
- Born - 1977
- Held 19 titles while in the WWE
- Debut - 2001
John Cena Diet Plan
The following is a typical John Cena muscle building eating plan.
- Meal 1 - Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
- Meal 2 - Protein bar.
- Meal 3 - Brown rice with vegetables, and 2 chicken breasts.
- Meal 4 - Whole wheat pita bread with tuna.
- Meal 5 - Banana and a whey protein shake.
- Meal 6 - Pasta or brown rice, vegetables, salad with chicken or fish.
- Meal 7 - Low fat cottage cheese along with a casein protein shake.
John Cena Workout Routine
Abs Training - John Cena performs one set of 60 crunches following each training day.
Day 1 - Legs and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Seated Calf Raise | 10 | 10-20 |
| Standing Bodyweight Calf Raise | 4 | 25 |
| Standing Single Leg Curl | 4 | 20-25 |
| Leg Press | 5 | 20 |
| Leg Extension | 4 | 15 |
| 4 | 10 | |
| Hack Squat (Super set with next exercise) | 3 | 15 |
| Single Leg Extension | 3 | 10 |
Day 2 - Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline Machine Press | 3-4 | 20 |
| Incline Bench Press | 3-4 | 20 |
| Pec Dec | 3-4 | 15 |
| Cable Crossovers | 3-4 | 15 |
| Bench Press | 3 | 10 |
Day 3 - Arms
| Exercise | Sets | Reps |
|---|---|---|
| Preacher Curl | 5 | 12 |
| Standing Barbell Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 3 | 10-12 |
| Standing Cable Curl | 3 | 12 |
| Rope Pressdown (Superset with next exercise) | 3 | 20 |
| Single Arm Cable Pressdown | 3 | 10 |
| Lying Tricep Extension | 6 | Failure |
| Overhead EZ Bar Extension | 3 | 20 |
| Seated Barbell Tricep Extension | 3 | 20 |
| Tricep Dip | 4 | Failure |
Day 4 - Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Rear Delt Machine Flyes | 5 | 20 |
| Machine Overhead Press | 5 | 20 |
| 5 | 20 | |
| 3 | 10 | |
| Dumbbell Lateral Raise | 3 | 12 |
| Military Press | 3 | 10 |
Day 5 - Back
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 5 | 20 |
| Barbell Row | 5 | 12-20 |
| One Arm Dumbbell Row | 5 | 12-20 |
| Deadlift | 4 | 8-15 |
| High Pulls | 4 | 20 |
| Pull Up | 4 | Failure |
| Barbell Shrug | 5 | 20 |