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
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114 Comments+ Post Comment

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Posted Sun, 05/31/2015 - 01:24

i have a question about the tricep exercises. for example about the seated barbell tricep extensions and the overhead EZ barbell extensions. my guess is that one is seated and the other standing. but my main question is what is the difference between them besides one been standing and the other seated. and if there is no difference do I need to do both of them.

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Posted Thu, 05/14/2015 - 15:57
Ronald McGowan

I am 15 years old and I am looking to get buff, and this workout, I can't go wrong. Thanks John Cena!!! ;)

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Posted Sat, 11/29/2014 - 00:55
Robinson Lopez

I'm 15 starting to do this early I'm sure the results will pay off

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Posted Fri, 11/07/2014 - 12:28

I honesty don't see how this can be his diet. As much weight as john Cena has to carry around i would think he would have to be eating upwards of around 5000+ calories a day unless his metabolism is just naturally low. I don't really see any calorie dense foods in this diet and find it hard to believe this is his diet. If you do this routine that John cena use to do and still eat like a pigeon you will never come close to lookin like John cena. They need to emphasize what he meets as much as they do his workout.

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Posted Mon, 10/20/2014 - 06:43
alim mushtaq

I have also dream to became john cena i love my dream

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Posted Tue, 09/16/2014 - 14:43


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Posted Tue, 09/16/2014 - 14:43


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Posted Mon, 09/01/2014 - 04:02

Very, very chemistry one must.Then big muscles.

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Posted Wed, 08/20/2014 - 15:05

Im a thin guy,age-18.....2much interested in work out....bt as my frnd say dat ur body is in full shape .....bt rathr dan shape i wnt hav a big fleshy muscles....i wnt to luk big.....so what should i do.?? To hav a strong ,big ,bulky figure....plez coment

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Posted Tue, 07/29/2014 - 18:22

i haven't seen this much dislikes on any web page (i will probably get 100 dislikes for this comment)

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Posted Sun, 06/08/2014 - 02:52
John Akinfenwa

Sorry if I seem stupid but I'm new to this work out thing but how would I fit in the diet and working out

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Posted Sun, 03/23/2014 - 10:15

Hey can u punch me and kick me and lick me and punch me in the abs so hard and can I do it to u punch u and kick u and are u gay I am and lick u and I punching u so hard like a boxing bag and can u call me at 425-516-4745 and can u punch me in the abs and the balls and the nuts too please and my penis too and I will have friends over to and can I tied u up to a chair

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Posted Thu, 03/20/2014 - 17:23

stick with heavy weight and low reps and yall will be good. if u wanna get cut up ya gotta do cardio.

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Posted Thu, 03/20/2014 - 09:02
David S.

I was wondering how long would it be to see results from this workout and how long should I rest between work outs.

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Posted Thu, 03/20/2014 - 08:57
David S.

I was wondering how long would it take to see results with this work out

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Posted Mon, 03/17/2014 - 21:07

Pretty sure cena would NEVER use a machine

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Posted Sun, 05/10/2015 - 16:05

I've read a few times he hates machines and this routine is for chemicly enhanced people not natural

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Posted Wed, 02/19/2014 - 08:38

How much time of rest between sets?

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Posted Sat, 02/08/2014 - 02:16
Nitin Wagh

You are really dait chye

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Posted Tue, 01/28/2014 - 15:16

This is a good bodybuilding workout, but as you see in the video, John Cena obviously does more and different stuff. Ex. olympic lifts.

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Posted Sat, 01/04/2014 - 04:38
Amir cena

john cena is the best.
i love him.

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Posted Mon, 12/23/2013 - 20:00

John keeps it simple with his meals and workouts seems like. Diet king....high reps so be it.

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Posted Fri, 12/06/2013 - 18:23

Was looking for the program i am currently using and found this, anyone who tires this and isn't on roids shouldn't do it. Way too high rep range and you wont make gains.

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Posted Tue, 12/03/2013 - 17:15

iam 17 years old . i want to know if this tarinings right to me or not ? thank you

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Posted Thu, 11/28/2013 - 09:38
Taurence Scott

John Cena your one of my heroes I'm a Marine Corps veteran I went to Afghanistan and came back I wish I could meet you one day. I have always dreamed of tag teaming with you and working out in your gym.

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Posted Sun, 11/03/2013 - 01:02
Ahmed Hasham

Its a brilliant training routine.

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Posted Sat, 10/26/2013 - 04:02

vry vry nice wrestler and a perfect physics with body

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Posted Mon, 10/21/2013 - 11:24

Does triceps excersises effect on biceps growth

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Posted Fri, 10/04/2013 - 09:46

Why can't you guys come up with your own workout plans?? It's not that hard to figure out how each muscle moves, and what excersize to activate it. You're the ones who know your body best. This is just an article/gossip page for you to get an idea of how he looks like he does. It's all the same workouts as any other routine, you just gotta put the time and effort into your goals.

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Posted Mon, 09/16/2013 - 21:53

He is not a bodybuilder that's why higher reps.

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Posted Mon, 09/16/2013 - 00:16
Matt Harris

I'm 31 and 6"7 360 lbs I'm needing to get in shape ,I have a 16mon old little boy and a beautiful wife I know it's going to take a long time and a lot of work but I really want to look like John Cena so if anyone can help please comment back im not doing this for myself I'm doing this for my little boy

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Posted Tue, 09/03/2013 - 11:46


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Posted Mon, 08/19/2013 - 19:29

John Cena was blessed with extreme doses of steroids first, then comes the awesome genetics etc.

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Posted Sun, 08/11/2013 - 13:07

this is not cena's chart at all ..coz cena does a mixture of powerlifting+weightlifting+bodybuilding workout..not just mass building program..he always includes some lifting(not just deadlift) in his training..his evry workout videos online proves it..this chart is for advanced bodybuilders who only aim to achieve a modern bodybuilding physique..

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Posted Wed, 08/07/2013 - 19:52
cody mckamey

specific layout for this workout??? days on and days off??? being its a 5 day workout when would be a good time to place your rest days?

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Posted Mon, 07/15/2013 - 14:08
shailendra singh

you are a very good wrestler you are my favorite wwe champion

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Posted Tue, 06/25/2013 - 01:54

I am reading a lot of know-nothing idiots posting about mass gain.. protein, carbs, weights, protein, carbs, weights.. repeat. it's not rocket science people. I went from being six foot, 280 (fat@ss) to 239.5lbs solid effing muscle, in five months. during cutting stage I took in about. 1200-1300 calories daily, eating only three times each day. during mass gain stage I took in around 4k daily over the course of five to six meals. split workouts low sets, high reps. for breakfast, either a fresh fruit shake with plain yogurt and peanut butter, or oatmeal with peanut butter and agave nectar. lunches and dinners included, fresh tuna, chicken, soy, brown rice, avocado, tons of fresh raw veggies, and franks redhot. you can use avocados to replace fats such as butter and mayonnaise. hope I helped someone..

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Posted Mon, 06/17/2013 - 20:18

Ive been reading and people keep saying its not his real workout and they say that you will lose weight i wanna gain will this help btw

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Posted Wed, 06/12/2013 - 05:27

How Can i Create A Heavy Body

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Posted Tue, 06/04/2013 - 18:20

If I had nothing to do all day but work out, i'd look like that too. But seriously, its his job and he looks phenominal.

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Posted Mon, 06/03/2013 - 18:50
salvador arellano

Workouts put in work

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Posted Wed, 05/29/2013 - 05:48

With the preacher curls which type of preacher is best EZ bar, dumbbell or machine preacher curls. A fitness instructor at my gym says use preacher curl machine as it will give best result. Is that true?

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Posted Wed, 05/15/2013 - 14:20

im goin to do this workout and see if it works for me.

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Posted Thu, 04/25/2013 - 16:49

Where is the fruity pebbles in his meal plan? lol

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Posted Sun, 04/21/2013 - 20:05

in the rules it states dont work tris the day after chest and vice versa why is cena working arms the day after chest? is it ok to workout arms the day after chest or not? thanks for advice

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Posted Thu, 04/18/2013 - 22:44
suresh b mandal

it;s nice.....

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Posted Mon, 04/15/2013 - 20:02

13 5 '8 and weigh 130 pounds

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Posted Sat, 04/13/2013 - 14:50
best in the world

This post is sooo fake, firstly his diet isbasic, not enough protein for him and carbs, his workout has way too high reps he's a bodybuilder/wrestler not a fitness model. And if his diet is true then he must be taking roids test deca and dbol.

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Posted Thu, 04/11/2013 - 06:17
bob matthews

cody courson i have some advice for you.if you dont know nothin,dont say nothin.

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Posted Tue, 04/09/2013 - 11:25
tek chand

very hard work