WWE Superstar John Cena Diet and Workout Routine

John Felix Anthony Cena, born in April 1977, is a WWE professional wrestler who has been signed to the organization since 2005. The 12-time WWE World Heavyweight Champion works very hard in the gym with his fitness trainer and friend Rob MacIntyre not just to gain pure strength but also improve his athleticism.

Cena was not a strong and muscular guy when he attended school. In high school, he weighed only 120 lbs. At 18, he started bodybuilding and working out at the gym vigorously, gaining substantial muscle mass and weight.

John Cena Workout
John Cena Workout

John Cena Diet

To balance his rigorous workout schedule and maintain an athletic body, Cena’s diet should comprise food sources rich in protein. Therefore, he has a well-balanced diet plan that provides all the nutrients along with the necessary amount of calories. His daily dietary requirements are also fulfilled by a variety of fruits, vegetables, and cereals.

John Cena Diet Chart

  • Breakfast: 6 egg whites, 2 whole eggs, 100g oatmeal with raisins and apple sauce; protein bar as gym supplement
  • Lunch: 100g brown rice, 2 chicken breasts, vegetables
  • Snack: Pita bread, tuna fish
  • Evening: Whey protein shake, banana
  • Dinner: Brown rice/pasta, salad, vegetables, grilled chicken/fish
  • Supplements: Cottage cheese (low-fat), casein protein shake
John Cena Workout in Gym
John Cena Workout in Gym

John Cena Workout Routine

Even though Cena has a punchline “You can’t see me”, his magnificent physique is hard to ignore. The secret to his amazing body is the set of challenging exercises that he does 5 days a week. These workouts are so vigorous that they can only be taken upon by professional bodybuilders and wrestlers. The 24-time professional wrestling champion is guided by his coach and trainer Rob, who helps him in the gym do these exercises better. The WWE superstar has now shifted away from his original muscle development training, focusing on keeping aesthetic muscles as well as increasing endurance and resistance to pain.

John Cena Workouts
John Cena Workouts

John Cena Gym Workout Video

John Cena Body Measurements

  • Height: 1.85 m (6’ 1”)
  • Weight: 251 lbs (114 kg)
  • Chest: 50”
  • Waist: 36”
  • Biceps: 20”
John Cena Arm Workout
John Cena Arm Workout

John Cena Workout Schedule

On Monday, he focuses on doing leg and calf exercises

  • 4 sets of standing weightless calf-raises with 25 reps
  • 10 sets of seated calf-raises with 10-20 reps
  • 4 sets of standing single-leg curls with 20-25 reps
  • 5 sets of leg press with 20 reps
  • 4 sets of leg extensions with 15 reps
  • 4 sets of squats with 10 reps
  • 3 sets of hack squats with 15 reps
  • 3 sets of single-leg extensions with 10 reps
John Cena Chest Workout
John Cena Chest Workout

On Tuesday, he does chest workouts

  • 5 sets of incline barbell press with 20 reps
  • 3 sets of machine flies with 15 reps
  • 5 sets of inclined machine press with 20 reps
  • 3 sets of cable flyes with 15 reps
  • 3 sets of bench press with 10 reps

On Wednesday, he concentrates on his arms

  • 3 sets of standing barbell curls with 10-12 reps
  • 5 sets of preacher curls with 12 reps
  • 3 sets of seated dumbbell curl with 10-12 reps
  • 3-4 sets of standing cable curl with 12 reps
  • 3 sets of overhead cambered extension with 20 reps
  • 3 sets of rope press downs with 20 reps
  • 3 sets of single-arm cable triceps pushdowns with 10 reps
  • 6 sets of lying triceps extension
  • 3 sets of seated barbell extension with 20 reps

On Thursday, he performs shoulder training

  • 5 sets of rear deltoid machine flyes with 20 reps
  • 3 sets of dumbbell lateral with 12 reps
  • 5 sets of machine overhead press with 20 reps
  • 5 sets of machine side laterals with 20 reps
  • 3 sets of seated military press with 10 reps
  • 5 sets of machine side laterals with 20 reps
  • 3 sets of standing barbell press with 10 reps
John Cena Workout Pictures
John Cena Workout Pictures

On Friday, his training program only includes back exercises

  • 5 sets of lat pull downs with 20 reps
  • 5 sets of shrugs with 20 reps
  • 5-12 sets of bent barbell rows with 20 reps
  • 4 sets of pull-ups
  • 5-12 sets of arm dumbbell rows with 20 reps
  • 4-8 sets of deadlifts with 15 reps
  • 4 sets of high rows with 20 reps
WWE John Cena Workout
WWE John Cena Workout

Abs Training

Apart from the abovementioned exercises, Cena does a set of 60 abdominal crunches after the completion of his regular training session.

Gaining strength as well as improving your weight is not something that will happen overnight. You need to follow a strict workout schedule and diet. An effective diet and workout regimen as that of John Cena will surely help you in gaining weight and building muscles.

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