John Cena (real name: John Felix Anthony Cena Jr.) is an American professional wrestler and entertainer. He is widely regarded as one of the greatest wrestlers to enter the squared circle. Cena, the face of the WWE for over 10 years, is on par with Ric Flair for the most world titles in the organization's history at 16.
From a younger age, John Cena was entranced with weight training and took up the game in his secondary school for a long time at a private boarding school. He later focused on practicing bodybuilding physiology at Springfield School, earned his graduation degree, and moved to Los Angeles to seek a profession in the game.
Also Read: Was John Cena in the Military?
What is John Cena’s Workout Routine?
John Cena's impressive physique is the result of years of exercise and dedicated weight training. Training five days a week with a focus on hypertrophy, he has transformed from a 120-pound high schooler into a 251-pound powerhouse. His commitment to bodybuilding and strong work ethic have played a key role in shaping his athletic build, as reported by Manofmany.com.
| Day 1 | Legs and Calves |
| Day 2 | Chest |
| Day 3 | Arms (Biceps, Triceps, Forearms) |
| Day 4 | Shoulders |
| Day 5 | Back |
Day 1: Legs and Calves
| Exercise | Sets | Reps |
| Leg Press | 5 | 20 |
| Standing Bodyweight Calf Raise | 4 | 25 |
| Seated Calf Raise | 10 | 12-20 |
| Standing Single Leg Curl | 4 | 20 |
| Single Leg Extension | 3 | 10 |
| Squat | 4 | 10 |
| Leg Extension | 4 | 15 |
| Hack Squat (Super Set) | 3 | 15 |
Day 2: Chest
| Exercise | Sets | Reps |
| Pec Dec | 4 | 15 |
| Bench Press | 3 | 10 |
| Incline Bench Press | 4 | 20 |
| Cable Crossovers | 4 | 15 |
| Incline Machine Press | 4 | 20 |
Day 3: Arms (Biceps, Triceps, Forearms)
| Exercise | Sets | Reps |
| Preacher Curl | 5 | 12 |
| Seated Dumbbell Curl | 3 | 10 |
| Rope Pressdown (Superset) | 3 | 20 |
| Lying Tricep Extension | 6 | Until Failure |
| Seated Barbell Tricep Extension | 3 | 20 |
| Standing Barbell Curl | 3 | 10 |
| Standing Cable Curl | 3 | 12 |
| Single Arm Cable Pressdown | 3 | 10 |
| Overhead EZ Bar Extension | 3 | 20 |
| Tricep Dip | 4 | Until Failure |
Day 4: Shoulders
| Exercises | Sets | Reps |
| Rear Delt Machine Flyes | 5 | 20 |
| Machine Lateral Raise | 5 | 20 |
| Dumbbell Lateral Raise | 3 | 12 |
| Machine Overhead Press | 5 | 20 |
| Seated Overhead Press | 3 | 10 |
| Military Press | 3 | 10 |
Day 5: Back
| Exercises | Sets | Reps |
| Lat Pull Down | 5 | 20 |
| One Arm Dumbbell Row | 5 | 12-20 |
| High Pulls | 4 | 20 |
| Barbell Shrug | 5 | 20 |
| Barbell Row | 5 | 20 |
| Deadlift | 4 | 8-15 |
| Pull Up | 4 | Until Failure |
Abs Training
John Cena trained his abs with these exercises (either or) each day after exercise completion.
| Exercise | Sets | Reps |
| Knee to Elbow Planks and Planks | 3 | 15-20/ 1 minute |
| Abdominal Crunches | 1 | 60 |
Also Read: John Cena Royal Rumble Appearances
John Cena's Diet Plan
According to Manofmany.com, John Cena follows a strict, high-protein diet to support his intense training regimen. His seven-meal-a-day plan totals approximately 3,600 calories, consisting of 450 grams of carbohydrates, 290 grams of protein, and 65 grams of fat. Lean meats, grains, fruits, vegetables, and supplements for muscle recovery and performance are all part of his clean eating diet.
| Meal 1 | Oatmeal with applesauce and raisins, 6 egg whites, and 2 whole eggs. |
| Meal 2 | Bars of Protein |
| Meal 3 | 2 chicken breasts with Brown rice with vegetables |
| Meal 4 | Tuna with whole wheat pita bread |
| Meal 5 | A hey protein shake and Banana |
| Meal 6 | Brown rice or pasta, salad, vegetables, fish or chicken |
| Meal 7 | Casein protein shake with low-fat cottage cheese |
What is the size of John Cena's biceps and chest?
According to Startsunfolded.com, John Cena's biceps are around 19 inches, while his Chest is around 50 inches. He is seen as one of the biggest guys in WWE and his biceps are huge compared to others.
FAQ's On John Cena's Workout
A. John Cena workout 5 days a week as per Manofmany.com.
A. John Cena does 60 push-ups a day as per Gym Beam.
A. John CVena has the biceps size of 19 inches, as per Starsunfolded.com
A. John Cena posted a 396-pound squat as reported by the WWE.
![John Cena confronts a fan at an event [WATCH]](https://staticg.sportskeeda.com/editor/2025/06/c973c-17507964930265-1920.jpg?h=166)
