John Cena Physique

John Cena is a household name, not only for his remarkable wrestling career but also for his impressive physique. The 16-time World Wrestling Champion has carved a name for himself in Hollywood, with roles showcasing his strength and physical prowess. His fitness routine is a marvel, incorporating elements from powerlifting, hypertrophy and strongman training. In this guide, we delve into the details of John Cena’s workout routine, exploring how he maintains his remarkable shape.

Unveiling the Man Behind the Muscles: John Cena

John Cena, born and raised in Massachusetts, developed an interest in bodybuilding from a young age. He pursued this interest in his late high school years and later studied exercise physiology at Springfield College. After graduating, he moved to Los Angeles to further his passion for the sport.

Cena made his debut in the world of entertainment wrestling in 2000, wrestling under the ring name The Prototype. His professional debut came five years later when he responded to a call-out fight by Kurt Angle. His career took off from there, earning him numerous titles and recognition in the wrestling world. Notably, Cena is a 16-time world champion and a record-holding 13-time WWE Championship.

In addition to his wrestling career, Cena is also a Hollywood superstar. He began acting in 2006 with The Marine and has since appeared in various films and TV shows, including the Fast and Furious franchise.

Age: 46 years
Height: 185 cm/ 6 ft 1 inch
Weight: 114 kg/ 251 Ibs
Wrestling career: 1999 to the present
Acting career: 2006 to the present

The Bedrock of Cena’s Physique: His Diet

Cena’s diet plays a crucial role in his fitness regime. Cena’s diet is meticulously designed to replenish his body post intense workout sessions. His daily intake is estimated to be around 3,600 calories, comprising 450 grams of carbs, 290 grams of protein, and 65 grams of fat. The diet includes clean meats, fruits, vegetables, grains & cereals, and supplements.

Below is a snapshot of John Cena’s daily diet:

Meal 1

  • 4 scrambled eggs
  • Swiss cheese
  • Bacon
  • Sauteed vegetables


  • 100g oatmeal with raisins and apple sauce
  • 6 egg whites
  • 2 whole eggs

Meal 2

  • 200-250 calories protein bar


  • 2 scoops of whey protein & 2 cups of water

Meal 3

  • 2 chicken breasts
  • 100g of brown rice
  • Vegetables or salad

Meal 4

  • Whole wheat pita bread
  • Tuna

Meal 5

  • 200-250 calories protein bar


  • 2 scoops of whey protein & 2 cups of water

Meal 6

  • Pasta or brown rice
  • Vegetables or salad
  • Chicken or fish

Meal 7

  • Low fat cottage cheese
  • Casein protein shake

The Blueprint of John Cena’s Workout Routine

John Cena’s workout routine revolves around challenging training sessions that he completes five times a week. His dedication to fitness and bodybuilding has been instrumental in achieving his impressive physique. 

The secret to his fitness success is a combination of light to medium weight training, high repetition exercises and a healthy diet.

In recent years, Cena has delved into the powerlifting domain, showcasing his strength with impressive feats. However, his daily routine focuses more on exercises that promote muscle growth rather than pure strength.

The training routine is made up of compound exercises with some isolation exercises to target specific muscle groups. The workout regimen, combined with a healthy diet, helps to build a well-balanced and shredded physique. It also enhances athletic performance, which is beneficial for physical contact and combat sports.

Cena’s workout routine consists of a 5-day split with a 2-day rest interval every week. However, his workouts are intense and not for the faint-hearted. They target different muscle groups each day:

  • Monday – Legs and Calves
  • Tuesday – Chest
  • Wednesday – Arms
  • Thursday – Shoulders
  • Friday – Back

Monday: Legs & Calves

Cena starts the week with a focus on his legs and calves. His exercises include:

  • Seated Calf Raises – 10 sets of 10-20 reps
  • Standing Calf Raises – 4 sets of 25 reps
  • Standing Single Leg Curls – 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
  • Hack Squats – 3 sets of 15 reps

Tuesday: Chest

On Tuesdays, Cena concentrates on his chest. His exercises for this day are:

  • Incline Machine Press – 3-4 sets of 20 reps
  • Incline Bench Press – 3-4 sets of 20 reps
  • Machine flies – 3-4 sets of 15 reps
  • Cable flies – 3 sets of 15 reps
  • Bench Press – 3 sets of 10 reps

Wednesday: Arms

Cena’s Wednesday routine focuses on his arms. He splits this day into two parts: biceps and triceps.


  • Standing Barbell Curls – 3 sets of 10-12 reps
  • Preacher Curls – 5 sets of 12 reps
  • Seated Dumbbell Curls – 3 sets of 10-12 reps
  • Standing Cable Curls – 3 sets of 12 reps


  • Rope Press downs – 3 sets of 20 reps
  • Single Arm Cable Pushdowns – 3 sets of 10 reps
  • Lying Tricep Extension – 6 sets to failure
  • Overhead Skull Crushers – 3 sets of 20 reps
  • Seated Barbell Tricep Extension – 3 sets of 20 reps
  • Tricep Dip – 4 sets to failure

Thursday: Shoulders

On Thursdays, Cena works on his shoulders. His shoulder exercises include:

  • Rear Delt Cable Flyes – 5 sets of 20 reps
  • Machine Overhead Press – 5 sets of 20 reps
  • Machine Side Lateral Raises – 5 sets of 20 reps
  • Seated Overhead Press – 3 sets of 10 reps
  • Dumbbell Lateral Raise – 3 sets of 12 reps
  • Seated Military Press – 3 sets of 10 reps
  • Standing Barbell Press – 3 sets of 10 reps

Friday: Back

Cena wraps up the week with a focus on his back. His back routine includes:

  • Lat Pulldowns – 5 sets of 20 reps
  • Barbell Rows – 5 sets of 12-20 reps
  • Arm Dumbbell Rows – 5 sets of 12-20 reps
  • Deadlifts – 4 sets of 8-15 reps
  • High Pulls – 4 sets of 20 reps
  • High Rows – 4 sets of 20 reps
  • Pull-ups – 4 sets to failure
  • Shrugs – 4 sets of 20 reps

After each workout session, Cena completes a light abdominal workout to strengthen his core. His abdominal exercises include:

  • Abdominal Crunches – 1 set of 60 reps
  • Planks – 3 sets of 1 minute
  • Knee to Elbow Planks – 3 sets of 15-20 reps

John Cena’s Workout Routine: Frequently Asked Questions

In this section, we’ll answer some of the most common questions about John Cena’s workout routine.

Q: How often does John Cena workout?

A: John Cena’s workout routine consists of a 5-day split with 2 rest days every week. Each day focuses on a different muscle group.

Q: What is John Cena’s workout routine like?

A: Cena’s workout routine is intense and not for the faint-hearted. It incorporates light to medium weight training, high repetitions and a variety of exercises to target different muscle groups.

Q: How does Cena’s workout routine benefit him?

A: The routine helps Cena maintain his impressive physique and enhances his athletic performance, which is beneficial for his wrestling and acting careers.

Q: Can I follow Cena’s workout routine?

A: Yes, but be prepared for its intensity. Cena’s workout routine is challenging and requires dedication and consistency.

Q: What does Cena’s abdominal workout include?

A: Cena’s abdominal workout includes abdominal crunches, planks and knee to elbow planks. These exercises help strengthen his core and enhance his physique.


John Cena’s workout routine is a testament to his dedication to fitness and bodybuilding. His impressive physique and strength are the result of his consistent and rigorous workout routine. Whether you’re a fan of Cena or just someone looking for an intense workout routine, Cena’s regimen is a good reference point. However, keep in mind that it requires dedication, consistency and hard work. As always, it’s advisable to consult with a fitness professional or personal trainer before starting any new workout routine.

Leave a comment

Your email address will not be published. Required fields are marked *

You might like...

Cody Rhodes Physique


See Profile

Roman Reigns Physique


See Profile

John Cena Physique


See Profile

Jon Jones Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

Tom Hardy Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article