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John Cena workout: How does the WWE star maintain his physique?

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We take a look at the intense workout that has sustained John Cena for all these years.

The result of consistent, intense workout

John Cena may just be the busiest man in the world, but that doesn’t stop him from spending time each day for a good workout. To attain the type of body that he has, and the sustainability that he has had, he needs to have had a good yet safe workout. Or shall we call it, a John Cena workout?

So what is the John Cena workout that has allowed Big Match John to not only be able to continue wrestling and lead the company for the last 11 years or so? This is something that neither Hulk Hogan, Stone Cold nor The Rock have been able to do.

Also read: The best John Cena pranks of all time

Cena may be one of the most polarising figures in WWE, but he works hard, has a great work ethic and most importantly a great sense of discipline. This goes well in Cena’s workout, and it has helped him sustain his career long-term as mentioned. Here is a breakdown of what a 5-day John Cena workout looks like:


Day 1 – Legs and Calves

Big Match John  getting his stretches on!

  • Seated Calf Raises – 10 sets, 10 to 20 reps
  • Standing Weightless Calf Raises – 4 sets, 25 reps
  • Standing Single-leg Curls – 4 sets, 20 to 25 reps
  • Leg Presses – 5 sets, 20 reps
  • Leg Extensions – 4 sets, 15 reps
  • Squats – 4 sets, 10 reps
  • Hack Squats – 3 sets, 15 reps
  • Single-Leg Extensions – 3 sets, 10 reps
  • Also read: John Cena’s amazing car collection

  • Day 2 – Chest

  • Incline Barbell Press – 5 sets, 20 reps
  • Machine Flies – 3 sets, 15 reps
  • Inclined Machine Press – 5 sets, 20 reps
  • Cable Flyes – 3 sets, 15 reps
  • Bench Press – 3 sets, 10 reps

Day 3 – Arms

John Cena is a master of lifting!
  • Standing Barbell Curl – 3 sets, 10 to 12 reps
  • Preacher Curls – 5 sets, 12 reps
  • Seated Dumbbell Curl – 3 sets, 10 to 12 reps
  • Standing Cable Curl – 3-4 sets, 12 reps
  • Overhead Cambered Extension – 3 sets, 20 reps
  • Rope Press Downs – 3 sets, 20 reps
  • Single-arm Cable Press Downs – 3 sets, 10 reps
  • Lying Triceps Extension – 6 sets
  • Seated BB Extension – 3 sets, 20 reps

Day 4 – Shoulders

Cena suffered from a torn rotator cuff in early 2016, but recovered within 5 months

  • Rear Delt machine Flyes – 5 sets, 2o reps
  • Dumbbell Laterals – 3 sets, 12 reps
  • Machine Overhead Press – 5 sets, 20 reps
  • Machine Side Laterals – 5 sets, 20 reps
  • Seated Military – 3 sets, 10 reps
  • Machine Side Laterals – 5 sets, 20 reps
  • Standing Barbell Press – 3 sets, 10 reps

Day 5 – Back

The John Cena workout leaves no stone unturned
  • Lat Pull Downs – 5 sets, 20 reps
  • Shrugs – 5 sets, 20 reps
  • Bent Barbell Rows – 5 to 12 sets, 20 reps
  • Pull-ups – 4 sets
  • Arm Dumbbell Rows – 5 to 12 sets, 20 reps
  • Deadlifts – 4 to 8 sets, 15 reps
  • High Rows – 4 sets, 20 reps

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