John Cena Workout Routine & Diet Plan

John Cena

John Cena the 10 times WWE champion and 2 time World heavyweight champion who got his first weightlifting bench as a Christmas present when he was only 12 years old. His height is 6’1” and now weighs 240 lbs. He made his debut in 2001 and since then has held 19 titles. He started with body building but now he has shifted his focus more on gaining pure strength. His workout routine will be helping you to build muscle mass and volume and this will be really helpful for athletes who are opting out of the competition this season.

Physical Stats

John Cena Height: 6’

John Cena Weight: 250 lbs

John Cena workout routine starts with a special diet plan that he follows apart from all the other exercises that he does. So his muscle building eating plan is as follows –

John Cena Diet Plan

John Cena’s diet plan has 7 meals in a day.

  • MEAL 1 – 2 whole eggs, 6 egg whites and oatmeal with applesauce and raisins
  • MEAL 2 – Protein Bar
  • MEAL 3 – 2 chicken breasts along with brown rice and vegetables
  • MEAL 4 – Tuna with whole wheat pita bread
  • MEAL 5 – Whey protein shake and banana
  • MEAL 6 – Pasta or brown rice along with vegetables, salad with chicken or fish
  • MEAL 7 – Casein protein shake along with low fat cottage cheese

John Cena Workout Routine

John Cena Body

He has five days workout regime and each day is dedicated to each part of the body. The detailed John Cena’s workout routine  is given below-

DAY 1 – Legs and Calves

For Calves –

10 sets of Seated calf raise 10-20 reps

4 Sets of Standing Bodyweight Calf Raise of 25 reps

For Legs

4 Sets of Standing Single Leg Curl of 20-25 reps

5 Sets of Leg Press of 20 reps

4 Sets of Leg Extension of 15 reps

4 Sets of Squat of 10 reps

DAY 2 – Chest

3-4 sets if Incline Machine Press 20 reps

3-4 sets Incline Bench Press 20 reps

3-4 sets of Pec Dec of 15 reps

3-4 sets of Cable Crossovers of 15 reps

3 sets of Bench Press of 10 reps

DAY 3 – Arms


5 sets of Preacher Curl of 12 reps

3 sets of Standing Burbell Curl of 10-12 reps

3 sets of Seated Dumbbell Curl of 10-12 reps

3 sets of Standing Cable Curl of 12 reps


3 sets of Rope Pressdown of 20 rep goal

3 sets of Single Arm Cable Pressdown of 10 rep goal

6 sets of Lying Tricep Extension upto failure

3 sets of Overhead EZ Bar Extension of 20 rep goal

3 sets of Seated Barball Tricep Extension of 20 rep goal

4 sets of Tricep Dip upto failure

DAY 4 – Shoulders

5 sets of Rear Delt Machine Flyes of 20 reps

5 sets of Machine Overhead Press of 20 reps

5 sets of Machine Lateral Raise of 20 reps

3 sets of Seated Overhead Press of 10 reps

3 sets of Dumbbell Lateral Raise of 12 reps

3 sets of Military Press of 10 reps

DAY 5 – Back

5 sets of Lat Pull Down of 20 reps

5 sets of Barbell Row of 12 – 20 reps

5 sets of One Arm Dumbbell Row of 12-20 reps

4 sets of Deadlift of 8-15 reps

4 sets of High Pulls of 20 reps

4 sets of Pull up

5 sets of Barbell Shrug of 20 reps

  • Apart from this John Cena also likes to perform 60 crunches each day after completing his training.

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  1. Abhay Tripathy

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