Fitness made for you
PT-designed routines and recipes.
Get real results without the high price tag.
Ever wondered how John Cena stays in peak physical condition? Known for his legendary presence in WWE, Cena’s workout routine is just as iconic as his career. His training is a mix of intense weightlifting, functional fitness, and sheer determination.
Designed to push limits, his program helps him maintain both power and endurance. Whether you’re aiming for a superhero physique or curious about his fitness, this article takes you inside John Cena’s workout. By the end, you’ll understand how discipline, consistency, and the right exercises can transform your fitness journey.
John Cena Workout Routine
John Cena’s workout routine is a five-day split designed to build strength, size, and endurance.
Each day targets specific muscle groups, combining heavy compound lifts and high-rep isolation work for a balanced approach to fitness.
- Day 1: Legs and calves.
- Day 2: Chest.
- Day 3: Arms.
- Day 4: Shoulders.
- Day 5: Back.
- Day 6 & 7: Rest or active recovery.
John Cena Workout
The John Cena workout routine is a 5-day workout split, targeting different muscles each day for balanced strength and growth. This structured approach keeps his training focused, ensuring maximum results while avoiding burnout.
Day 1: Legs And Calves
John Cena’s leg day begins with calf-focused exercises, an intentional choice to prioritize often-overlooked muscles when energy is at its peak. Strong calves not only enhance lower body aesthetics but also improve balance, stability, and explosive power.
The cornerstone of Cena’s leg routine is the squat, a compound movement that engages the quads, hamstrings, glutes, and core. During squats, the quadriceps achieve a muscle activation rate of approximately 80%–110%, generating intense force beyond resting capacity. This high activation level strengthens the quads effectively.
By combining heavy lifts like squats with isolation exercises, this workout balances strength-building with muscle definition. The mix of high and low reps keeps the muscles challenged, helping to avoid plateaus while promoting consistent growth.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Seated Calf Raise | 10 sets | 10–20 reps | 60–90 seconds |
| Standing Bodyweight Calf Raise | 4 sets | 25 reps | 60–90 seconds |
| Standing Single Leg Curl | 4 sets | 20–25 reps | 60–90 seconds |
| Leg Press | 5 sets | 20 reps | 60–90 seconds |
| Leg Extension | 4 sets | 15 reps | 60–90 seconds |
| Squat | 4 sets | 10 reps | 60–90 seconds |
| Hack Squat + Single-Leg Extension (Superset) | 3 sets | 10–15 reps | 60–90 seconds |
Day 2: Chest
For Cena, a powerful chest is essential to showcase strength and presence in the WWE ring and action-packed movie roles. A dedicated chest day allows focused training, enabling progressive overload to maximize both strength and muscle size.
A combination of compound lifts and isolation movements targets the chest from multiple angles, promoting balanced development and muscle engagement. By incorporating both incline and flat presses, the workout emphasizes balanced development of the upper and lower chest. Performing these with a full range of motion enhances muscle activation
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Incline Machine Press | 3–4 sets | 20 reps | 60–90 seconds |
| Incline Bench Press | 3–4 sets | 20 reps | 60–90 seconds |
| Pec Dec | 3–4 sets | 15 reps | 60–90 seconds |
| Cable Crossover | 3–4 sets | 15 reps | 60–90 seconds |
| Bench Press | 3 sets | 10 reps | 60–90 seconds |
Day 3: Arms
Day three focuses on building bigger, stronger arms, targeting all three heads of the triceps and biceps. For Cena, having well-developed arms showcases his dominance and strength in those action-packed movie scenes. A well-rounded arm workout not only boosts aesthetics but also supports overall upper-body strength for pulling, lifting, and grappling.
This workout combines free weights with cable exercises, offering a balance of controlled resistance and dynamic movement. Using cables can increase the range of motion and muscle activation. Exercises like standing cable curls and rope press downs take full advantage of this.
Supersets, involving two exercises back-to-back with minimal rest, enhance training efficiency and may maximize hormonal responses like testosterone. A mix of isolation moves and exercises to failure ensures every arm muscle is worked for size, strength, and endurance. High-rep and superset training pushes the muscles to their limits, fostering optimal growth.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Preacher Curl | 5 sets | 12 reps | 60–90 seconds |
| Standing Barbell Curl | 3 sets | 10–12 reps | 60–90 seconds |
| Seated Dumbbell Curl | 3 sets | 10–12 reps | 60–90 seconds |
| Standing Cable Curl | 3 sets | 12 reps | 60–90 seconds |
| Rope Pressdown + Single-Arm Cable Pressdown (Superset) | 3 sets | 10–20 reps | 60–90 seconds |
| Lying Tricep Extension | 6 sets | Failure | 60–90 seconds |
| Overhead EZ Bar Extension | 3 sets | 20 reps | 60–90 seconds |
| Seated Barbell Tricep Extension | 3 sets | 20 reps | 60–90 seconds |
| Tricep Dip | 4 sets | Failure | 60–90 seconds |
Day 4: Shoulders
Day four emphasizes developing stronger, well-rounded shoulders by targeting the anterior, lateral, and posterior deltoids. The workout incorporates high-rep schemes across many exercises, focusing on deep muscle activation and endurance while supporting muscle growth.
High-rep training can still produce hypertrophy results comparable to low-rep training when performed to failure. This approach allows Cena to build muscle size while maintaining stamina for long, physically demanding performances.
Stronger shoulders are essential for overall upper-body stability, aiding lifts like the bench press and military press. They also play a critical role in daily functional movements and overhead activities. The combination of heavy overhead presses for strength and isolation movements for symmetry ensures balanced development and injury prevention.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Rear Delt Machine Flyes | 5 sets | 20 reps | 60–90 seconds |
| Machine Overhead Press | 5 sets | 20 reps | 60–90 seconds |
| Machine Lateral Raise | 5 sets | 20 reps | 60–90 seconds |
| Seated Overhead Press | 3 sets | 10 reps | 60–90 seconds |
| Dumbbell Lateral Raise | 3 sets | 12 reps | 60–90 seconds |
| Military Press | 3 sets | 10 reps | 60–90 seconds |
Day 5: Back
Cena’s back day is all about building a strong, imposing V-shaped frame by targeting the lats, traps, and supporting muscles. A strong back provides the foundation for upper-body power, helping with heavy lifts and stabilizing the spine during intense movements.
This workout builds pulling strength with exercises like pull-ups and lat pulldowns. Compound lifts such as deadlifts and barbell rows focus on developing raw power. Deadlifts, a key part of Cena’s routine, are effective for targeting the posterior chain, especially the erector spinae.
The posterior chain refers to the muscles along the back of your body, including the glutes and hamstring. The combination of heavy loads and varied rep ranges and angles targets all areas of the back.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Lat Pulldown | 5 sets | 20 reps | 60–90 seconds |
| Barbell Row | 5 sets | 12–20 reps | 60–90 seconds |
| One-Arm Dumbbell Row | 5 sets | 12–20 reps | 60–90 seconds |
| Deadlift | 4 sets | 8–15 reps | 60–90 seconds |
| High Pull | 4 sets | 20 reps | 60–90 seconds |
| Pull-Up | 4 sets | Failure | 60–90 seconds |
| Barbell Shrug | 5 sets | 20 reps | 60–90 seconds |
Benefits Of John Cena’s Workout
Below, we’ll explore the key benefits of John Cena’s workout and how it can help you reach your fitness goals.
Improved Strength And Power
Cena’s workout features heavy compound lifts like deadlifts, squats, and bench presses, all designed to maximize strength and power. These exercises target multiple muscle groups, making them effective for building overall physical capacity.
Deadlifts, for instance, strengthen the posterior chain, while bench presses develop upper body strength. This focus on multi-joint movements trains the body for real-world activities, whether in sports or daily life. Over time, the program increases lifting capacity and explosive power, essential for Cena’s performances in the ring and action roles.
Enhanced Muscle Symmetry And Aesthetics
The workout balances hypertrophy vs. strength training by combining heavy compound lifts with isolation movements. Exercises like lateral raises and cable curls target smaller muscles, improving definition and symmetry. This focus on aesthetics is key for Cena, as it supports his on-screen roles and WWE image.
Both high and low loads can drive significant hypertrophy and strength gains when performed to failure. High-rep work increases metabolic stress, a powerful driver of muscle growth, while heavy lifts build raw strength. This balanced approach sculpts muscles for a defined, proportional physique while ensuring functional power.
Functional Fitness And Injury Prevention
Cena’s training isn’t just about aesthetics; it prioritizes functional strength and injury prevention. Exercises like squats and pull-ups enhance core stability and overall mobility. Squats activate the erector spinae more effectively than low-intensity core exercises, making them a superior choice for building functional strength.
The inclusion of rear delt flyes and high-rep accessory work strengthens stabilizing muscles, reducing the risk of imbalances and injuries. Stabilizing muscles are smaller muscles that support joints and maintain balance during movement, ensuring proper form and reducing strain. By training in multiple planes of motion, the program improves agility and resilience, making it ideal for intense performances.
Tips To Make The Most Of John Cena’s Workout Routine
- Prioritize Proper Form — Focus on executing each exercise with the proper form to maximize muscle activation and reduce the risk of injury. Start with lighter weights if necessary, and gradually increase the load as you master the technique.
- Warm-Up And Cool Down — Begin each session with a proper warm-up to prepare your muscles and joints. End with stretching or foam rolling to aid recovery and improve flexibility.
- Track Your Progress — Keep a workout journal to record your sets, reps, and weights. This will help you monitor progress and ensure progressive overload.
- Adjust for Your Fitness Level — If you’re new to training, reduce the volume or intensity. Gradually increase difficulty as you build strength and endurance.
- Allow Time For Recovery — Schedule rest days and get enough sleep to let your muscles repair and grow. Overtraining can hinder progress and increase the risk of injury.
Conclusion
John Cena’s workout split meets the physical demands of his WWE career and action-packed movie roles. While this routine works well for Cena, remember that everyone’s fitness journey is unique. Adjust exercises, volume, and intensity as needed to align with your specific goals and fitness level.
The key takeaway is to keep your training challenging, mix up your routine, and stay consistent. Whether you follow Cena’s plan or explore the Samson Dauda workout routine, find what works best for you. Maintain intensity, stay disciplined, and crush your goals one workout at a time.
Frequently Asked Questions
John Cena trains five days a week, following a structured workout split that targets specific muscle groups each day. His routine emphasizes both strength and endurance, ensuring he stays in peak physical condition for his demanding career.
Wrestlers prioritize strength and muscle mass to perform explosive movements, lift opponents, and endure long matches. Their training combines weightlifting, conditioning, and high-calorie diets to support muscle growth and recovery, maintaining their powerful physiques.
Boxers are generally lean, as their training focuses on speed, agility, and endurance. High-intensity cardio, combined with strength work and controlled diets, helps them maintain low body fat while building functional muscle.
Yes, deadlifting is a staple in many wrestlers’ routines. It strengthens the posterior chain, core, and grip, crucial for lifting opponents and performing powerful movements in the ring. Wrestlers use deadlifts to build both functional strength and overall power.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F. and Emiliano Cè (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International Journal of Environmental Research and Public Health, [online] 18(2), pp.772–772. doi:https://doi.org/10.3390/ijerph18020772.
- Kataoka, R., Hammert, W.B., Yamada, Y., Song, J.S., Seffrin, A., Kang, A., Spitz, R.W., Wong, V. and Loenneke, J.P. (2023). The Plateau in Muscle Growth with Resistance Training: An Exploration of Possible Mechanisms. Sports Medicine, [online] 54(1), pp.31–48. doi:https://doi.org/10.1007/s40279-023-01932-y.
- Wolf, M., Patroklos Androulakis-Korakakis, Fisher, J., Schoenfeld, B. and Steele, J. (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis. International Journal of Strength and Conditioning, [online] 3(1). doi:https://doi.org/10.47206/ijsc.v3i1.182.
- Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2016). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. The Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
- Jonathon, Till, K., Read, D.B., Gregory, Darrall-Jones, J., Phibbs, P.J. and Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology, [online] 117(9), pp.1877–1889. doi:https://doi.org/10.1007/s00421-017-3680-3.
- Schoenfeld, B.J., Peterson, M.D., Ogborn, D., Contreras, B. and Sonmez, G.T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of Strength and Conditioning Research, [online] 29(10), pp.2954–2963. doi:https://doi.org/10.1519/jsc.0000000000000958.
- Martín-Fuentes, I., Oliva-Lozano, J.M. and Muyor, J.M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PLOS ONE, [online] 15(2), p.e0229507. doi:https://doi.org/10.1371/journal.pone.0229507.
- Multi-joint vs Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study. (2020). International Journal of Exercise Science, [online] 13(4). doi:https://doi.org/10.70252/llhu2255.
- Viecelli, C. and Aguayo, D. (2022). May the Force and Mass Be With You—Evidence-Based Contribution of Mechano-Biological Descriptors of Resistance Exercise. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.686119.
- van den Tillaar, R. and Saeterbakken, A.H. (2018). Comparison of Core Muscle Activation Between a Prone Bridge and 6-RM Back Squats. Journal of Human Kinetics, [online] 62(1), pp.43–53. doi:https://doi.org/10.1515/hukin-2017-0176.
- Androulakis Korakakis, P., Wolf, M., Coleman, M., Burke, R., Piñero, A., Nippard, J. and Schoenfeld, B.J. (2023). Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. Journal of Functional Morphology and Kinesiology, [online] 9(1), p.9. doi:https://doi.org/10.3390/jfmk9010009.
- Neves, P.P., Alves, A.R., Marinho, D.A. and Neiva, H.P. (2021). Warming-Up for Resistance Training and Muscular Performance: A Narrative Review. IntechOpen eBooks. [online] doi:https://doi.org/10.5772/intechopen.96075.
About the Author
Cristian Ortega, PT Certified Personal Trainer
0 Comments