John Cena Workout: How Does The WWE Star Maintain His Physique?

Posted by Deepak Mamgain in Sports On 1st November 2016

We take a look at the intense workout that has sustained John Cena for all these years.



We all know John Cena for his reign as the world's most famous professional wrestler and for his starring roles in various films. John Cena may just be the busiest man in the world, but that doesn't stop him from spending time each day for a good workout. To attain the type of body that he has, and the sustainability that he has had, he needs to have had a good yet safe workout. Or shall we call it, a John Cena workout?

So what is the John Cena workout that has allowed Big Match John to not only be able to continue wrestling and lead the company for the last 11 years or so? This is something that neither Hulk Hogan, Stone Cold nor The Rock have been able to do.

Cena may be one of the most polarising figures in WWE, but he works hard, has a great work ethic and most importantly a great sense of discipline. This goes well in Cena's workout, and it has helped him sustain his career long-term as mentioned. Here is a breakdown of what a 5-day John Cena workout looks like:

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#1 “Strong people are harder to kill than weak people and more useful in general.” - Mark Rippetoe

Day 1 Legs and Calves

Seated Calf Raises 10 sets, 10 to 20 reps

Standing Weightless Calf Raises 4 sets, 25 reps

Standing Single-leg Curls 4 sets, 20 to 25 reps

Leg Presses 5 sets, 20 reps

Leg Extensions 4 sets, 15 reps

Squats 4 sets, 10 reps

Hack Squats 3 sets, 15 reps

Single-Leg Extensions 3 sets, 10 reps


#2 “If you want something you’ve never had, you must be willing to do something you’ve never done.” - Thomas Jefferson

Day 2 Chest

Incline Barbell Press 5 sets, 20 reps

Machine Flies 3 sets, 15 reps

Inclined Machine Press 5 sets, 20 reps

Cable Flyes 3 sets, 15 reps

Bench Press 3 sets, 10 reps


#3 "Biceps are like ornaments on a Christmas tree." - Ed Coan

Day 3 Arms

Standing Barbell Curl 3 sets, 10 to 12 reps

Preacher Curls 5 sets, 12 reps

Seated Dumbbell Curl 3 sets, 10 to 12 reps

Standing Cable Curl 3-4 sets, 12 reps

Overhead Cambered Extension 3 sets, 20 reps

Rope Press Downs 3 sets, 20 reps

Single-arm Cable Press Downs 3 sets, 10 reps

Lying Triceps Extension 6 sets

Seated BB Extension 3 sets, 20 reps

#4 "A champion is someone who gets up when they can’t." - Jack Dempsey

Day 4 Shoulders

Rear Delt machine Flyes 5 sets, 2o reps

Dumbbell Laterals 3 sets, 12 reps

Machine Overhead Press 5 sets, 20 reps

Machine Side Laterals 5 sets, 20 reps

Seated Military 3 sets, 10 reps

Machine Side Laterals 5 sets, 20 reps

Standing Barbell Press 3 sets, 10 reps

#5 "I'm the strongest bodybuilding who ever lived, I think." - Franco Columbu

Day 5 Back

Lat Pull Downs 5 sets, 20 reps

Shrugs 5 sets, 20 reps

Bent Barbell Rows 5 to 12 sets, 20 reps

Pull-ups 4 sets

Arm Dumbbell Rows 5 to 12 sets, 20 reps

Deadlifts 4 to 8 sets, 15 reps

High Rows 4 sets, 20 reps

John Never Give Up! Discipline is doing what you hate to do, but nonetheless doing it like you love it.