John Cena Workout Routine

John Cena is one of the most popular and admired faces of WWE. He is a wrestler, actor, rapper, and has also been a television host. One can clearly say that John Cena is pretty multi-talented. Apart from his deadly finishing moves and charismatic screen presence, Cena is also admired a lot for his muscular and athletic physique. His physique exudes strength, size, athleticism, and a great deal of athleticism. There are many fitness freaks out there who daydream to get a physique like that of John Cena.

If you are also a die-hard fan of John Cena and want to get a physique like his, then you have landed on the right page. This post will provide you a comprehensive description of John Cena’s workout routine that gave him a physique that inspires millions.

John Cena Workout Overview

John Cena Workout
Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

The workout program of John Cena is extremely intense and demanding in nature. John Cena had earlier been a bodybuilder, and hence, his workout routine follows the protocol of a bodybuilding-style workout. But if you dig deeper into John Cena’s workout routine, you will find that it also includes a lot of weightlifting and powerlifting movements. Cena performs these movements to work on his strength levels. The exercises that he performs for that purpose are the clean and jerk, the power clean, the clean and press, snatch, deadlifts, etc.

Front squats and paused bench press are two of his most preferred exercises. Front squats tend to work on his quad strength and size whereas paused bench press provides more stimulation to upper body pushing muscles.

John Cena Workout Schedule

John Cena’s workout program follows a high-frequency approach. He trains intensely for five days a week. In each of his training sessions, he hits different muscle groups. Overall, he hits each muscle only once a week. He takes two days off to provide rest and recovery to his muscles from his grueling workouts. John Cena’s weekly exercise routine looks like this:-

  • Day 1- Legs and Calves
  • Day 2- Chest
  • Day 3- Arms
  • Day 4- Shoulders
  • Day 5- Back
  • Day 6- Rest
  • Day 7- Rest

John Cena Workout Routine

One cannot deny the fact that John Cena is blessed with great genetics. But at the same time, one can also not deny his dedication towards training and exercising. Irrespective of how busy his schedule is, Cena makes sure to hit the gym 5-times a week and work his butt off.

When it comes to performing the compound exercises like the bench press, barbell rows, military press, etc., Cena prefers to hit them with pyramid sets. He starts those exercises with a warm-up set of ten reps. Then as he progresses through the sets, he keeps on increasing the weight and decreasing the reps. Pyramid sets, when performed correctly, contribute a lot towards strength and power gains. They utilize the principle of progressive overload and hence, promote greater muscle gains.

John Cena follows a high-volume training program. Each of his training sessions has numerous sets and reps that are intended towards promoting strength and muscle gains. For certain body parts like shoulders and back, Cena goes up to performing more than 20 reps for them.

Let’s have a detailed overview of John Cena’s workout routine that enabled him to pack on 24 pounds of lean muscle mass to his frame and that too in just 7 months.

John Cena Workout Routine

John Cena Workout Plan


Sets x Reps

Day 1- Legs and Calves

Seated Calf Raises

10 x (10-20)

Standing Bodyweight Calf Raise

4 x 25

Standing Single-Leg Curls

4 x (20-25)

Leg Press

5 x 20

Leg Extension

4 x 15


4 x 10

Hack Squat

3 x 15

Single-Leg Extension

3 x 10

Day 2- Chest

Incline Machine Press

(3-4) x 20

Incline Bench Press

(3-4) x 20

Pec Dec

(3-4) x 15

Bench Press

3 x 10

Cable Crossovers

(3-4) x 15

Day 3- Arms

Preacher Curls

5 x 12

Standing Barbell Curls

3 x (10-12)

Seated Dumbbell Curls

3 x (10-12)

Standing Cable Curls

3 x 12

Rope Pressdown

3 x 20

Single Arm Cable Pressdown

3 x 10

Lying Tricep Extensions


Overhead EZ Bar Extension

3 x 20

Seated Barbell Tricep Extensions

3 x 20

Tricep Dips


Day 4- Shoulders

Machine Overhead Press

5 x 20

Seated Overhead Press

3 x 10

Military Press

3 x 10

Dumbbell Lateral Raise

3 x 12

Machine Lateral Raise

5 x 20

Rear Delt Machine Flyes

5 x 20

Day 5- Back



Lat Pulldowns

5 x 20

Barbell Rows

5 x (12-20)

One-Arm Dumbbell Rows

5 x (12-20)


4 x (8-15)

High Pulls

4 x 20

Barbell Shrugs

5 x 20

 Don’t miss:

All Pro Simple Beginner Routine
Triple H Workout Routine
CT Fletcher Workout Routine

  • John Cena likes to perform 1 set of 60 crunches at the end of each of his training sessions. It provides his core muscles with an optimal workout as they’re pretty much involved while he performs the weightlifting moves.
  • John Cena workouts using a high-volume hypertrophy approach. He hits each of his muscles with higher reps on most of the exercises. It provides him with “the pump” that facilitates muscle growth.

Final Words

Before you immediately jump towards blindly copying John Cena’s workout plan, we would advise you to take proper precautions beforehand. Cena is an experienced professional wrestler, and he has been training for decades. If you want to follow his workout routine, make sure to do so under an experienced trainer.

You should also consider your training experience. If you are a newbie, start slow and gradually work your way up. The supervision of an experienced trainer will guide you well to get the most out of following John Cena’s training routine.

Don’t miss:

Dave Bautista Workout Routine
Sylvester Stallone Workout Routine
Lou Ferrigno Workout Routine
Bradley Martyn Workout Routine
Larry Wheels Workout Routine