WWE Pro Wrestler John Cena Workout Routine

A muscle building workout routine used by WWE pro wrestling superstar John Cena to build a substantial portion of his current muscle mass.

Workout Summary

Build Muscle
Barbell, Bodyweight, Cables, Dumbbells, Machines

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
Exercise Sets Reps
Seated Calf Raise 10 10-20
Standing Bodyweight Calf Raise 4 25
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
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
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
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
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
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

110 Comments+ Post Comment

No Profile Pic
Posted Sun, 03/18/2012 - 04:26
pretty high rep range, any explanation for that?
No Profile Pic
Posted Thu, 09/13/2012 - 20:47
just do half of the reps if its to much
No Profile Pic
Posted Thu, 01/10/2013 - 23:24
Cody Courson
When you perform high reps with lower weight you get leaner muscle instead of huge bulk
No Profile Pic
Posted Thu, 02/07/2013 - 06:09
Tom Price
What a stupid comment!
No Profile Pic
Posted Sat, 08/10/2013 - 07:48
No. Low and high reps has nothing do do with "getting leaner". With low reps you train for strength and myofibrillar hypertrophy, with medium reps you train for sarcoplasmic hypertrophy and with high reps you train for endurance.
No Profile Pic
Posted Wed, 02/20/2013 - 13:44
i agree with you
No Profile Pic
Posted Wed, 03/27/2013 - 15:27
Because it's pretty-well bull: http://www.youtube.com/watch?v=lZifZb5n6w0
No Profile Pic
Posted Fri, 12/06/2013 - 00:09
matthew bice
i believe it has something to do with the increase of human growth hormone...it makes you look bigger. i think...
No Profile Pic
Posted Tue, 03/20/2012 - 08:59
Joe Spaz
It states he does 60 crunches after each training day. Is that 60 crunches all 5 days after his workout is complete?
Steven's picture
Posted Tue, 03/20/2012 - 09:11
Yes, correct.
No Profile Pic
Posted Mon, 01/14/2013 - 13:55
Cody Courson
No Profile Pic
Posted Wed, 03/21/2012 - 22:29
I saw/seen him last night, his physique is amazing.
No Profile Pic
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?
Steven's picture
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.
No Profile Pic
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 ?
No Profile Pic
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.
No Profile Pic
Posted Sun, 04/08/2012 - 08:52
john cena is the best wrestler in the world and is the king of wrestlers
No Profile Pic
Posted Thu, 05/03/2012 - 03:08
jarrah salem
hey 134 pound and 5'8 Height is that the best workout for me
No Profile Pic
Posted Mon, 01/14/2013 - 14:00
Cody Courson
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!
No Profile Pic
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
No Profile Pic
Posted Tue, 05/29/2012 - 08:43
Joe F
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.
No Profile Pic
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.
No Profile Pic
Posted Wed, 06/19/2013 - 11:49
Tell that to Daniel Bryan, Seth Rollins, Dean Ambrose, Sin Cara, Rey Mysterio, and countless others who are running practically the whole match. I would say add cardio to this.
No Profile Pic
Posted Sat, 08/10/2013 - 07:50
No. Conditioning is very important. 20 to 30 seconds are very low rest, and require amazing conditioning.
No Profile Pic
Posted Sat, 06/09/2012 - 16:28
hasnain fareed
This is not his workout routhine this is all wrong because he does upper/lower split Comment if i am right plz
No Profile Pic
Posted Fri, 06/22/2012 - 13:01
Jay R
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.
Steven's picture
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...
No Profile Pic
Posted Mon, 03/03/2014 - 11:29
hi Steve I have a question for you: how many seconds of minutes do I have to rest between sets and/ or excerises? Thank you, Greeting Guido
No Profile Pic
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
No Profile Pic
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 ?
No Profile Pic
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.
No Profile Pic
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.
No Profile Pic
Posted Wed, 07/24/2013 - 16:30
The rock shouldn't be includent because he had surgery onhis chest
No Profile Pic
Posted Fri, 11/21/2014 - 05:20
these guys who wrestle are x bodybuilders, x powerlifters, to put on so much size not a lot of bodyfat is hard work and of course illegal substances,
No Profile Pic
Posted Mon, 09/10/2012 - 23:50
you are as absolutely correct as my view
No Profile Pic
Posted Fri, 08/17/2012 - 23:47
wheres the fats at?, all i see is high protein, high carbs
No Profile Pic
Posted Mon, 08/20/2012 - 02:12
rajat shikhar
hey how much weight does he uses for this workout
No Profile Pic
Posted Mon, 09/17/2012 - 02:25
karan rathod
what is the real size of joncena's biceps,chest,height
No Profile Pic
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.
No Profile Pic
Posted Sun, 09/23/2012 - 23:47
amazing workout... good for me thanks cena....
No Profile Pic
Posted Mon, 10/15/2012 - 05:44
sourabh raj rai
i will also have a muscles like you ,,, just wat for 5 years only
No Profile Pic
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
No Profile Pic
Posted Thu, 10/18/2012 - 14:44
ajay saharan
your routine for make body is very good
No Profile Pic
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)
No Profile Pic
Posted Mon, 10/22/2012 - 02:26
shardul makaran...
jonce yr beast in the world no othere is like you your one man army rise above heat
No Profile Pic
Posted Wed, 11/14/2012 - 08:45
Ed Young
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 !
No Profile Pic
Posted Fri, 11/16/2012 - 17:32
Said Hamoud
Its awesome mr cenaton leader just wait and watch am gonna be like u
No Profile Pic
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
No Profile Pic
Posted Mon, 12/17/2012 - 13:22
you can't do that workout without steroids
No Profile Pic
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.