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John Cena's Workout Routine



John Cena the 16 times WWE World heavyweight champion who got his first weightlifting bench as a Christmas present when he was only 12 years old. His height is 6’1” and weighs 240 lbs. He made his debut in 2001. He started with body building but now he has shifted his focus more on gaining pure strength. His workout routine will be helping you to build muscle mass and volume and this will be really helpful for athletes who are opting out of the competition this season.


Workout Routine


DAY 1(Legs):
  • Seated Calf Raise: (10 sets of 10-20 reps)
  • Standing Bodyweight Calf Raise: ( 4 sets of 25 reps)
  • Standing Single Leg Curl: (4 sets of 20-25 reps)
  • Leg Press: (5 sets of 20 reps)
  • Leg Extension: (4 sets of 15 reps)
  • Squats: (4 sets of 10 reps)


DAY 2(Chest):
  • Incline Machine Press: (3-4 sets of 20 reps)
  • Incline Bench Press: ( 3-4 sets of 20 reps)
  • Pec Dec: (3-4 sets of 15 reps)
  • Cable Crossovers: (3-4 sets of 15 reps)
  • Bench Press: (3 sets of 10 reps)


DAY 3(Arms):
  • Preacher Curl: (5 sets of 12 reps)
  • Standing Burbell Curl: (3 sets of 10-12 reps)
  • Seated Dumbbell Curl: (3 sets of 10-12 reps)
  • Standing Cable Curl: (3 sets of 12 reps)
  • Rope Pressdown: (3 sets of 20 reps)
  • Single Arm Cable Pressdown: (3 sets of 10 reps)
  • Lying Tricep Extension: (6 sets upto failure)
  • Overhead EZ Bar Extension: (3 sets of 20 reps)
  • Seated Barball Tricep Extension: (3 sets of 20 reps)
  • Tricep Dips: (4 sets upto failure)


DAY 4(Shoulders):
  • Rear Delt Machine Flyes: (5 sets of 20 reps)
  • Machine Overhead Press: (5 sets of 20 reps)
  • Machine Lateral Raise: (5 sets of 20 reps)
  • Seated Overhead Press: (3 sets of 10 reps)
  • Dumbbell Lateral Raise: (3 sets of 12 reps)
  • Military Press: (3 sets of 10 reps)


DAY 5(Back):
  • Lat Pull Down: (5 sets of 20 reps)
  • Barbell Row: (5 sets of 12–20 reps)
  • One Arm Dumbbell Row: (5 sets of 12-20 reps)
  • Deadlift: (4 sets of 8-15 reps)
  • High Pulls: (4 sets of 20 reps)
  • Pull ups: (4 sets upto failure)
  • Barbell Shrug: (5 sets of 20 reps)
  • Apart from this John Cena also likes to perform 60 crunches every day after completing his training.



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