A Brief Look at the John Cena Workout Routine

Posted March 28, 2018 in Celebrity, Workout Routines 1 Comment »

John Cena workoutFor around 1.5 decades, John Cena was the face of the WWE.

Although he is now slowly stepping back and taking on more of a part-time role for the company, he is still a very prominent figure in the squared circle.

If rumours are true, at this upcoming Wrestlemania event, he will be taking on The Undertaker, in one of the biggest matches of his career.

One thing that is instantly recognizable about John, is his amazing physique. At 6ft 2 and over 240 pounds of solid muscle, he is a physical specimen.

That’s why we’ll be taking a quick look at the John Cena workout routine, to help you train like a multiple-time WWE champ with one of the best physiques in the business.

Why Study the John Cena Workout Routine?

Those that have seen John Cena, will know how big and jacked he is. Cena is vascular, he is ripped, he is always in shape, and he’s a very, very big dude.

If you’ve seen him in the ring, or watched his workout vids online, you’ll also know that he’s very strong. In the ring, he throws 200, 300, even 400+ pound men around like rag dolls. He has lifted wrestlers like The Big Show, on his shoulders countless times before, which, considering at the time The Big Show was a legit 500 pounder, that’s pretty amazing. Who wouldn’t want that strength?!

Cena doesn’t train like a conventional bodybuilder anymore, he trains for size, condition, and power. His routine contains a lot of heavy compound lifts and Olympic-style lifting with plenty of core work. Occasionally he’ll throw an old school bodybuilding workout in for good measure, but for the most part he trains for functional strength.

Remember, John Cena is on the road 300 plus days of the year with the WWE, so finding the time to workout for 5 or 6 times a week can be tough.

Here’s a look at one potential variation of the John Cena workout routine:


Upper body (mostly chest and shoulders)

Day 1

Barbell bench press – 3 sets of 5 reps

Pause bench press – 3 sets of 1 rep

Plate push-ups – 3 sets of 6 – 8 reps

Close-grip bench press – 3 sets of 6 reps

Inverted rows – 3 sets of 12 reps

Machine pec deck – 3 sets of 10 reps superset with dumbbell bench press, superset with rear delt raises to failure


Upper body + power

Day 2

Clean and jerk – 5 sets of 1 rep

Incline barbell press – 3 sets of 10 reps

Lateral raises – 3 sets of 10 reps

Flat barbell press – 3 sets of 5 reps

Chin ups – 3 sets of 10 reps

Triceps rope pushdowns – 3 sets of 12 reps

Isometric back extensions – 3 sets of 30 second holds


Lower body + power

Day 3

Barbell squats – 4 sets of 5 reps

Barbell landmines – 2 sets of 10 reps per arm

Barbell side bends – 1 set of 2 reps

Barbell cleans – 3 sets of 3, 2, 1 reps moving up slightly in weight with each rep

Hanging snatches – 5 sets of 3, 3, 3, 3, 9 reps

Pause squats – 2 sets of 3 reps holding for a full 3 seconds at the bottom of the lift

Barbell front squats – 3 sets of 3 reps



Personally, I would prefer a routine with a little less chest and slightly more back (both vertical and horizontal), but hey if you wanna look like John Cena, do as he does! Right?

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One Response to “A Brief Look at the John Cena Workout Routine”

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