John Cena Workout, Train Like John Cena

John Cena’s Workout Routine Is INSANE!

John Cena is a world famous wrestling star with a pretty impressive bodybuilder-like physique!

Check out the John Cena workout below if you want to train like John Cena himself!

John Cena Workout Routine

john cena workout routine

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 sets
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

Day 2 – Chest

Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps

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

Day 4 – Shoulders

Rear Delt machine Flies – 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

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
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps

 

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2 thoughts on “John Cena’s Workout Routine Is INSANE!”

  1. Avatar

    No where near his actual workout . From what I’ve seen , his focuses more on powerlifting as far as chest and legs goes. Also, I doubt he does as much arms cus I’ve seen videos where he personally states he hates doing a lot of arms. To me, the holy grail of his work out is getting his actual routine .

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