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
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male
  • Workout PDF Download Workout

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.

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
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
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


Posted on: Sun, 01/02/2022 - 05:05

I dont have hack squat machine and machine for latwral raise.how can i replace each one ?

M&S Team Badge
Posted on: Mon, 01/03/2022 - 20:27

What's good, Khodor? Do goblet squats instead of the hack squat. If you have bands, do lateral raises with those in place of the machine. If not, then do single arm lateral raises one side at a time. Hope this helps!

Posted on: Tue, 01/11/2022 - 13:18


Posted on: Mon, 11/08/2021 - 14:21

Hello what about rest period between sets?

M&S Team Badge
Posted on: Mon, 11/08/2021 - 18:37

Hi, Khodor. Rest for 60-90 seconds between sets.

Eraldo Copa
Posted on: Fri, 05/15/2020 - 18:33

You have a super programs.

Tony person
Posted on: Sun, 11/10/2019 - 22:09

Well im fight cancer and I go to the gym 5 days a week so there is no room to give up thank you John

Posted on: Thu, 10/04/2018 - 14:20

Question for someone that gained a lot and is experienced bb. If you got to be a muscular 200+ by doing a Cena like workouts for years. Once you attain this, what is the minimum you would have to do to maintain it. Lets just you dont have time to go to the gym 6x a week for 1+ hour per day.

Fir example, i read these mike metzer type things u can do total body workout with 1 max set for each major muscle taking 15 minutes 2 x a week and make gains. Others say no way. Could one maintain such mass doing say 2-4 sets per muscle, 10 reps, and work muscle once a week?

Kyle Wright
Posted on: Tue, 08/07/2018 - 00:13

Is there any two lifts I can do other than high pulls and pull-ups, for back day?

i workout too
Posted on: Mon, 02/18/2019 - 22:36

Absolutely not. What a ridiculous question.
(Okay, I would go with upright rows rather than high pulls, and assisted pull ups, using a band, or lat pulldown variations; close grip, one arm, hammer grip, overhand, underhand and so on. Pullups are an important exercise however so I would suggest working up to it, you could find pull up progression videos on Youtube.)

James Shoe
Posted on: Thu, 07/05/2018 - 21:14

Do you shoot the steroids before or after the days workout ?

Posted on: Sat, 05/12/2018 - 11:39

No pain on gain

Abdul Rehman
Posted on: Sun, 01/28/2018 - 12:49

ilove john cena
My dream John Cena. you are the Best. and Best your Workout chart (NEVER GIVE UP)

Posted on: Sat, 12/30/2017 - 22:35

Funny though, John Cena clearly has said multiple times that Smith Machines are only good for hanging up your coat...thoughts?

Posted on: Thu, 06/24/2021 - 05:30

Where does it say smith machine? Oh yeah jay cutler used the smith machine. MR. OLYMPIA

Posted on: Wed, 07/05/2017 - 12:51

Plz tell in which age john cena do exercise

Haraan Hayat
Posted on: Sat, 12/10/2016 - 16:41

Thanks pro just giving suggestions let me implement on if it work then I can see you
I am fine of you.

Posted on: Sat, 04/02/2016 - 08:34

Good result in my body thank You John Cena I'am Your Fan
I will following this workout plan

Posted on: Fri, 10/02/2015 - 16:56

What about the sets and reps?

Posted on: 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.

Mario Vazquez
Posted on: Tue, 01/17/2017 - 08:13

One is seated and one is standing because both of them may work the same muscles and have the same isolated effect on the tricep, cena probably throws it in there for variety and to take up a spot on the workout. i WOULD do both, it feels better to do both than just one, i like the laying tricep extension, feels a push than a pull.

Posted on: Thu, 04/19/2018 - 09:40

Seated requires you to only use your triceps in the work out
Standing allows you to use a little bit more of your body, so exhaust your muscles with seated and tear/ shred your muscles with the standing so yes both is helpful

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

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

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

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

Posted on: 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.

Posted on: Tue, 01/10/2017 - 08:36

A lot of lifters eat small meals through out the day. Each person has their own body type. The diet plan looks like it's spot on. I also believe protein powder would also there as well. It didn't list any natural supplements besides a protein bar. You know he has to take some brand of protein powder and most people recommend 25g of protein from a protein drink 30min before window closes after hitting the gym. I also know that being in football helps someone maintain discipline to workout everyweek and never half assing it at the gym. I assume even when he was sick he would go in.. "No excuses" john cena is probably a very goal orinated guy. We all have to start somewhere even if his dad helped him it's still impressive how far he came and still pushes on and continues his workout plan. Ideally john cena is a good example. He sets the standard for lifting and wwe wrestling everywhere.

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

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

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


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


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

Very, very chemistry one must.Then big muscles.

Posted on: 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

Posted on: 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)

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

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

Posted on: 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

Posted on: 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.

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

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

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

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

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

Pretty sure cena would NEVER use a machine

Posted on: 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

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

How much time of rest between sets?

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

You are really dait chye

Posted on: 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.

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

john cena is the best.
i love him.

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

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

Posted on: 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.

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

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

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

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.

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

Its a brilliant training routine.

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

vry vry nice wrestler and a perfect physics with body

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

Does triceps excersises effect on biceps growth