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
12 weeks
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
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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


131 Comments+ Post Comment

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

You have a super programs.

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

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

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Posted 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?

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

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

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

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.)

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

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

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

No pain on gain

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

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

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Posted 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?

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

Plz tell in which age john cena do exercise

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

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

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Posted 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

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

What about the sets and reps?

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

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.

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Posted 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

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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 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.

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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 Thu, 07/04/2019 - 02:48
kasim khalique

Go for it Sir. It’s John Cena. You can’t go wrong.

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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.