Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender:
Male
Author:
Workout Description
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.
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 | ||
|---|---|---|
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 10 | 10-20 |
| Standing Bodyweight Calf Raise | 4 | 25 |
| Legs | ||
| Exercise | Sets | Rep Goal |
| Standing Single Leg Curl | 4 | 20-25 |
| Leg Press | 5 | 20 |
| Leg Extension | 4 | 15 |
| Squat | 4 | 10 |
| Hack Squat (Super set with next exercise) | 3 | 15 |
| Single Leg Extension | 3 | 10 |
| Day 2 - Chest | ||
|---|---|---|
| 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 | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Preacher Curl | 5 | 12 |
| Standing Barbell Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 3 | 10-12 |
| Standing Cable Curl | 3 | 12 |
| Triceps | ||
| Exercise | Sets | Rep Goal |
| 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 | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Rear Delt Machine Flyes | 5 | 20 |
| Machine Overhead Press | 5 | 20 |
| Machine Lateral Raise | 5 | 20 |
| Seated Overhead Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 12 |
| Military Press | 3 | 10 |
| Day 5 - Back | ||
|---|---|---|
| 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 |
Comments (63)
Add a comment
Posted Sun, 03/18/2012 - 04:26
pretty high rep range, any explanation for that?
Posted Thu, 09/13/2012 - 20:47
just do half of the reps if its to much
Posted Thu, 01/10/2013 - 23:24
When you perform high reps with lower weight you get leaner muscle instead of huge bulk
Posted Thu, 02/07/2013 - 06:09
What a stupid comment!
Posted Wed, 02/20/2013 - 13:44
i agree with you
Posted Wed, 03/27/2013 - 15:27
Because it's pretty-well bull:
http://www.youtube.com/watch?v=lZifZb5n6w0
Posted Tue, 03/20/2012 - 08:59
It states he does 60 crunches after each training day. Is that 60 crunches all 5 days after his workout is complete?
Posted Tue, 03/20/2012 - 09:11
Yes, correct.
Posted Mon, 01/14/2013 - 13:55
Yes
Posted Wed, 03/21/2012 - 22:29
I saw/seen him last night, his physique is amazing.
Posted Mon, 03/26/2012 - 23:31
how many weeks should this be attempted? is there a way to implement this regime into a 4 day - for example doing 2 body parts in a single day?
Posted Tue, 03/27/2012 - 11:50
You can really run a workout as long as you'd like. There is no urgent need to change programs.
Posted Thu, 02/28/2013 - 18:34
Im about 5'8 an 190 pounds should i use this to try to get a physique like john cena beacuse im going to become a pro wrestling ?
Posted Wed, 03/28/2012 - 21:22
This is actually a good "shocker" routine. But this is not his current routine. I think he said he switched to an upper/lower split and does more powerlifting/Westside style of lifting.
Posted Sun, 04/08/2012 - 08:52
john cena is the best wrestler in the world and is the king of wrestlers
Posted Thu, 05/03/2012 - 03:08
hey
134 pound and 5'8 Height
is that the best workout for me
Posted Mon, 01/14/2013 - 14:00
Height and weight doesn't really determine the effectiveness of a workout but if you're wanting to gain as much muscle weight as John Cena it may take you a little longer but don't let that discourage you. Workouts work in different ways for different people. What it boils down to is to know if the workout will work for you you should do it for 3 weeks to a month and see how you feel :) good luck!
Posted Mon, 05/07/2012 - 22:11
I dunno about this plan doing big mass lifts last in the workouts unless this is a random shocker shouldnt do this plan in the order written I'm a personal trainer im about 5'11 235 and if i did this for more then a couple weeks id lose size for sure
Posted Tue, 05/29/2012 - 08:43
This looks intense, but what about cardio? I get it's for mass building, but there's still gotta be some kind of cardio put into his workout. There's no way to realistically stay in real good shape, especially for someone like John Cena with his high demand for cardio being in-ring so often.
Posted Fri, 04/05/2013 - 18:54
The WWE is not about cardio or conditioning it is about strength how hard you can hit the other guy or being able to lift up guys that are 300 plus pounds. People in the WWE often 20 to 30 seconds rest after they slam their opponent or throw him out of the ring.
Posted Sat, 06/09/2012 - 16:28
This is not his workout routhine this is all wrong because he does upper/lower split
Comment if i am right plz
Posted Fri, 06/22/2012 - 13:01
To everyone that keeps saying "this is not the program he uses!" read before you comment please, it says he USED this, not USES this.
Posted Fri, 06/22/2012 - 15:42
You are correct. From my research, John stated he used this to build a good portion of his mass. Not sure what he uses currently.
No one sticks to the same workout forever...
Posted Tue, 06/26/2012 - 14:49
what is the effective protein mass, can i use? before i use mega mass 4000 but not totally effective in my body
Posted Thu, 07/26/2012 - 00:58
Hey , does anyone know if he uses protein shakes or power for muscle gain ? Or is it just food ?
Posted Sun, 08/05/2012 - 06:13
i think triple h has the best shaped body in wwe.
his chest is the most build chest in all wwe superstars.
well the rock and batista both have good build body.
its not easy for any superstar to build body like them.
And last but not the least JOHN CENA is the best entertainer wrestler in the world.
Posted Fri, 08/17/2012 - 11:06
Triple H used to be a bodybuilder, as well has Batista. Triple H actually lost a considerable amount of weight before coming into professional wrestling. And the Rock is just in tremendous physical shape. He played football most of his life.
Posted Mon, 09/10/2012 - 23:50
you are as absolutely correct as my view
Posted Fri, 08/17/2012 - 23:47
wheres the fats at?, all i see is high protein, high carbs
Posted Mon, 08/20/2012 - 02:12
hey how much weight does he uses for this workout
Posted Mon, 09/17/2012 - 02:25
what is the real size of joncena's biceps,chest,height
Posted Tue, 09/18/2012 - 13:09
hi suppose im not taking any proteins but my food is good i eat the things i need to eat ok. does this workout or increasing my reps could decrease my muscle shape in my arms? please i need an answer.
Posted Sun, 09/23/2012 - 23:47
amazing workout... good for me thanks cena....
Posted Mon, 10/15/2012 - 05:44
i will also have a muscles like you ,,, just wat for 5 years only
Posted Mon, 10/15/2012 - 10:32
Im using thos wotk.out im over 178 pounds im 5ft7 i just wanted to know if this work out is good for me im a.boxer and do mma so i dno whats the best way but im rrying to ripp up and get bigger in size atm gt quite alot of fat
can somebody please help me thank you
Posted Thu, 10/18/2012 - 14:44
your routine for make body is very good
Posted Sun, 10/21/2012 - 09:35
Hi I'm 5'6" and I'm 17 I weigh about 84kg
Is this workout right for me
(I want to grow taller and lose fat)
Posted Mon, 10/22/2012 - 02:26
jonce yr beast in the world no othere is like you
your one man army
rise above heat
Posted Wed, 11/14/2012 - 08:45
I am a Special need teacher. many of my students idolize WWE stars and would love to see more work outs geard towards them and their fitness goals.
This work out is geared towords adults, but is easily modified (by me and any other teacher with PT knowledge). great work !
Posted Fri, 11/16/2012 - 17:32
Its awesome mr cenaton leader just wait and watch am gonna be like u
Posted Fri, 12/07/2012 - 09:52
Cena, im a big fan. Im 18 years old and go to the gym five days a week and am looking forward to trying your diet and workout when im finished with my cutting stage. I am 185 right now and im wanting to get down to the 170s then bulk up with some supplements and ur diet and workout. thanks
Posted Mon, 12/17/2012 - 13:22
you can't do that workout without steroids
Posted Sun, 12/30/2012 - 23:03
Why the hell not? I used to do the same high rep low weight type of routines all the time. This is an athletic program, not an all out powerlifting/ mass building routine.
Posted Tue, 12/25/2012 - 18:22
How long should you rest in between sets?
Posted Mon, 01/28/2013 - 10:33
i like johncena very by his maitance .
I dont want to know whether johncena is using this work outs .but it's make lot of work on body
i am using it i am happy by , iam increasing weight every weak 1to5kgs on each workout
i just want to know i am a good runner on long .
I will run 10kms through jog weakly 4 days
can u join or send me a time table to running also weakly schdule
Posted Mon, 02/04/2013 - 12:17
Just wondering about the lack of forearm exercises?
Posted Mon, 02/04/2013 - 15:11
i am 23yrs,82kg weight n 5'8 inch height.....i want to gain size,,want bulky body....so would u prefer for me heavy weight training or light weight training????
Posted Mon, 02/18/2013 - 11:42
are all seven meals in one day? how far apart should the meals be?
Posted Fri, 04/26/2013 - 13:17
Yes. Probably about 2 hours.
Posted Wed, 02/20/2013 - 13:44
i want to be like john cena because he is cool and he is the best wrestler in the hole wwe raw
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