HomeCelebDietJohn Cena Workout Routine and Diet Plan

John Cena Workout Routine and Diet Plan

John Cena Workout

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

WWE John Cena Bodybuilding

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.


  • Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
  • Gym Supplement (after breakfast) – Protein bar.


  • Brown rice with vegetables along with 2 chicken breasts.


  • Whole wheat pita bread with tuna fish.


  • Banana and whey protein shake.


  • Pasta or brown rice, vegetables and salad with chicken/ fish.


  • Low fat cottage cheese along with a casein protein shake.

Did we miss anyone?


  1. i am Woking hard to be like cena as a bodybuilder and as a wrestler bcoz I want to be a pro wrestler in,the wwe and I promise I will become a wrestler one day

  2. Hi! John cena is something greatest of all time I like him because of hustle loyalty respect he is great interest of each one of u his body is awesome I will give my promise one day I will become a professional wrestler like jcena I want to lift persons I won’t like

  3. John Cena is the best wrestler in the whole WWE. I really like Cena’s body and want to be like him. Now following his routine.
    Cena…. Never Give Up

  4. hi john ,i am your biggest friend & i like your body &your fight everything also.if you like my comment so plz comment me i waiting for u.

  5. I am not healthy but i wish to make my body same as j.cena after join the gym.please contact me on whatsapp.
    and sent your whatsapp no.

  6. The workouts are interesting and at my age difficult. I could not get to sleep after the back workout. and I was exhausted for 2 days thereafter.But an older guy cannot gain weight and body mass like a teen or a 20.s or30.s individual. He does not mention modification for age. Does he have a modified workout for 60’s guys who want a good physique,more mass, maybe a bit of extra weight that works . So John think about and please advice.

  7. Hi my self yogesh from india ajmer i want also john sa same pursnality pls suggest me how i enhance our built & im vegetarian pls guide me sir…..
    Yogesh sharma
    From India Ajmer
    Mb nb 7737046512

  8. This workout plan is actually very efficient to building the ultimate body i do this and rock’s workout plan concurrently and my nutritional intake is actually very good, i only drink water not protein shakes, and i also balance it out with appropriate cardiovascular activites such as Crossfit, HIIT and Yoga

  9. Seasoned weightlifter here.
    Just did this program.
    Pros: gives most of your body a great workout.
    Cons: – chest day seems light.
    – why are the big lifts late in all the
    workouts? Seems bass ackwards from eveything I’ve ever done and definitely causes you to go lighter than normal on the big lifts…

    Haven’t messed with the diet. I have to follow a special one so this one’ off limits to me.


  10. It’s so effective.
    You should try this…If you want to build your body like Jon Cena .
    I’m just 16 years old.
    And by following this routine for a week I just noticed a big transformation of my body…


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