Celebrity Workouts

John Cena Workout Routine

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Professional wrestler John Cena used this workout to add 24 pounds of muscle in 7 months.

Day 1: Legs and Calves

  • Seated calf raises 10 x 20-10
  • Standing calf raises 4 x 25 (bodyweight only)
  • Standing single leg curls 4 x 20-25
  • Leg presses 5 x 20
  • Leg ext 4 x 15
  • Squats 4 x 10
  • Hack squats 3 x 15 supersetted with single leg extensions 3 x 10

Day 2 Chest

  • Incline machine press 5 x 20
  • Incline barbell press 5 x 20
  • Machine flies 3 x 15
  • Cable flies 3 x 15
  • Bench 3 x 10

Day 3: Arms

  • Preacher curls 5 x 12
  • Standing barbell curl 3 x 10-12
  • Seated dumbbell curl 3 x 10-12
  • Standing cable curl 3-4 x 12
  • Rope pressdowns 3 x 20 supersetted with single-arm cable pressdowns 3 x 10
  • Lying tricep extension 6 x failure
  • Overhead cambered ext 3 x 20
  • Seated barbell extension 3 x 20
  • Dips 4 x failure

Day 4: Shoulders

  • Rear delt machine flies 5 x 20
  • Machine overhead press 5 x 20
  • Machine side laterals 5 x 20
  • Seated military 3 x 10
  • Dumbbell laterals 3 x 12
  • Standing barbell press 3 x 10

Day 5: Back

  • Lat pulldowns 5 x 20
  • Bent barbell rows 5 x 12-20
  • One arm dumbbell rows 5 x 12-20
  • Deadlifts 4 x 8-15
  • High rows 4 x 20
  • Pullups 4 x failure
  • Shrugs 5 x 20

 

John Cena Workout Notes

  • John Cena performs 1 set of 60 crunches at the end of each training day.
  • John Cena focus on the use of high volume and “the pump” to build muscle.
  • John Cena stated that this workout helped him gain 24 pounds of muscle in only 7 months.
Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
14 Comments
  • Rajat Oct 5,2014 at 9:52 pm

    Go die Rajat

  • Mason Sep 22,2014 at 9:38 pm

    Great routine. Been on it for 3 months. Def seeing some gains. Not to mention tone!

  • Anoop bisht Jan 30,2014 at 3:43 am

    I wanna make ..,.,,.,.,those gun-arms

  • Anoop bisht Jan 30,2014 at 3:35 am

    I wanna make ,….,,.,,,.those gun-arm

  • Dyllin Dec 29,2013 at 3:46 am

    My gym hero! Honestly want to look like him

  • adam Oct 12,2013 at 7:52 am

    What is the source for this info?

  • JC Jul 29,2013 at 9:48 pm

    Good workout but I doubt he gained 24 pounds of pure muscle, it probably consisted of other things along with added muscle mass yet not solely that.

  • Nick May 2,2013 at 10:12 pm

    This is a great workout and how much protein should you take?

  • wee Jan 6,2013 at 3:44 am

    rice

  • ben Jan 1,2013 at 1:16 am

    yeah he gainned 24 pounds of muscle with that workout cause he takes steroids!!!

    • Tony Aug 1,2014 at 9:38 am

      I have had people say the same about me…just because I am in my 40’s and in good shape I am on steroids. My point is….Just because people are in great shape they don’t always have to be on steroids.

      • Anthony Nov 29,2014 at 4:58 pm

        It has a lot to do with the genetics that a person has, as some might find gain size harder than others, and as far as I know, I don’t think John Cena has ever taken steroids

  • rajat Jul 11,2012 at 1:12 pm

    please mention his diet too

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