Celebrity Workouts

John Cena Workout Routine

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Wrestler, actor, rapper, pianist, it seems like anything that John Cena decides he wants to do…he dominates (well, perhaps not the pianist part).

Cena is famously known for being a professional wrestler and action movie star. Both roles require an aesthetically pleasing body, but also one that can survive and thrive under the intense physical strain that both careers entail.

In this article we’ll be taking a look at John Cena’s workout routine, and the theory behind why he trains the way he  does.

John Cena’s Training Philosophy

We have scoured the internet for articles and interviews that give us hints as to what his program is, as well as watching videos of his workouts on YouTube. For a long period of time, wrestlers trained in a very similar way to bodybuilders. This isn’t particularly surprising when you see some JACKED physiques in wrestling, such as Cena, Lesnar, Dwayne Johnson and Triple H.

From studying his videos, Cena appears to perform pyramid sets for the compound lifts. A warmup set (which incidentally is heavier than most people’s max) of ten reps on bench press, followed by progressively heavier weights and lower reps. Pyramid sets are a truly effective way to increase your strength and power.

During interviews, Cena has mentioned that he follows a five-day training split. Bear in mind that this would not include the training he’d be doing for wrestling, nor would it include any choreography for films.

John Cena’s Workout Routine

john cena workout

Here is the 5 day split John Cena used to build one of the most impressive physiques in wrestling and Hollywood.

John 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 follows a high frequency workout program, training 5 days a week. This is a grueling schedule, considering he’d be training for wrestling on top of this. He does an insane amount of volume during his workouts, completing as many as 34 sets on arm day.

He also hits high rep ranges, doing as many as 20 reps to maximize the pump and increase time under tension. This is more of a bodybuilding training style, compared to that of a powerlifter or strongman.

This workout routine is just a glimpse into the work ethic of a man who became a wrestling and movie legend.

What do you think of John Cena’s workout routine? If you give it a try, let us know how you get on in the comments below. 

Iron Hercules

Iron Hercules is the bodybuilding and powerlifting content bot.

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  • 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


  • 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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