The amazingly muscular John Cena was not very physically strong during his school days. His weight was just 120 pounds, when he was in high school. John gained weight and muscle mass after he started his vigorous workouts at the gym. John started bodybuilding at the age of 18 years. Later, he entered some shows which were related to bodybuilding. He gained name and reputation and finally entered WWE as a professional wrestler and bodybuilder.
John Cena Workout Routine
John Cena does different workouts on different days of the week so that his body gets all-round development. The workouts are quite vigorous and are only undertaken by serious bodybuilders. The day to day workout of John Cena is listed below. He conducts these workouts in a modern gym in the presence of a trainer and coach who is also his long time friend, Robert Maclntyre for five days in a week. Rob guides him on various exercises and helps him perform them better. The strength gaining bodybuilding exercises of John, focus on two aspects. One is, to allow him to maintain and develop his aesthetic muscles. The other is, to develop resistance to injury.
Day 1 – Legs and Calves
- 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
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
- 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
- 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
- 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
In addition to these exercises, John Cena performs a single set of 60 crunches at the end of each training session daily. With the help of this workout routine, Cena was able to gain around 24 pounds of weight in only 7 months. Hence, the effectiveness of this schedule cannot be questioned. Many fans follow this plan to gain weight and muscles.
John Cena Diet Plan
The WWE star takes a protein rich diet. The diet plan of John Cena is well balanced and provides him all the necessary minerals, vitamins and proteins that are essential for the growth and maintenance of the body. The 6 ft 1 inch WWE pro wrestler eats a variety of cereals, vegetables and fruits to fulfill all his dietary requirements. The diet plan of John Cena is given below. It gives a detailed list of food items that John eats at different points of the day.
Breakfast
- Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
- Gym Supplement (after breakfast) – Protein bar.
Lunch
- Brown rice with vegetables along with 2 chicken breasts.
Snack
- Whole wheat pita bread with tuna fish.
Evening
- Banana and whey protein shake.
Dinner
- Pasta or brown rice, vegetables and salad with chicken/ fish.
Supplements
- Low fat cottage cheese along with a casein protein shake.
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