For 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)
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
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
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?