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John Cena Workout Routine

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Rating: 3.6/5 (24 votes cast)

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.
John Cena Workout Routine, 3.6 out of 5 based on 24 ratings

14 comments

  1. Go die Rajat

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    Rating: 0.0/5 (0 votes cast)
  2. Great routine. Been on it for 3 months. Def seeing some gains. Not to mention tone!

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    Rating: 0.0/5 (0 votes cast)
  3. I wanna make ..,.,,.,.,those gun-arms

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    Rating: 5.0/5 (1 vote cast)
  4. I wanna make ,….,,.,,,.those gun-arm

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    Rating: 0.0/5 (0 votes cast)
  5. My gym hero! Honestly want to look like him

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    Rating: 4.0/5 (2 votes cast)
  6. What is the source for this info?

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    Rating: 2.5/5 (2 votes cast)
  7. 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.

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    Rating: 0.0/5 (0 votes cast)
  8. This is a great workout and how much protein should you take?

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  9. rice

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    Rating: 0.0/5 (0 votes cast)
  10. yeah he gainned 24 pounds of muscle with that workout cause he takes steroids!!!

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    Rating: 3.0/5 (2 votes cast)
    • 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.

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      • 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

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        Rating: 2.0/5 (1 vote cast)
  11. please mention his diet too

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    Rating: 5.0/5 (1 vote cast)

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