Learn to be as strong as you look with WWE tough guy, John Cena’s latest workout routine and diet plan
John Cena is a professional WWE wrestler, movie star, bodybuilder and rapper whose physique is nothing short of amazing.
Cena not only looks strong, he is strong and is also supremely athletic – something that becomes increasingly obvious whenever you see him in action in the ring.
In the old days, trainers often said that strength training could make you slow and muscle bound but athletes like Cena have definitely put this myth out to pasture!
A Small Beginning – The John Cena Workout Principles
Contrary to popular opinion, John Cena is not a naturally muscular man. In fact, in high school, he was a slightly built 120lbs.
Fast forward to today and after years of diligent training and attention to his diet, Cena tips the scales at a hard and ripped 240lbs and is arguably the best built WWE superstar ever.
Cena credits his amazing muscle mass to years of heavy lifting and focusing on compound exercises such as squats, bench presses and deadlifts with a focus on low reps and huge weights but now focuses more on lighter weights and higher reps. John Cena reportedly gained 27lbs in seven months using this workout and as he is an advanced athlete just goes to show how effective this style of workout can be.
John Cena uses a bodybuilding style five day split routine that involves a high volume of exercise. This high volume of exercise promotes a huge pump – an increase in blood flow into the working muscles – which makes it a very effective way to maintain or build muscle. Each exercise is performed using perfect exercise technique to ensure that injury risks are as low as possible and the workout is as effective as it can be.
The John Cena Workout Routine
John Cena Workout Monday Routine – Legs and Calves
|1||Seated calf raises||10||10-20|
|2||Standing calf raises||4||25|
|3||Standing single leg curls||4||20-25|
|8||Single leg extensions||3||10|
John Cena Workout Monday Routine – Chest
|1||Incline machine press||5||20|
|2||Incline barbell press||5||20|
John Cena Workout Monday Routine – Arms
|2||Standing barbell curl||3||10-12|
|3||Seated dumbbell curl||3||10-12|
|4||Standing cable curl||3-4||12|
|5||Rope push downs||3||20|
|6||Single-arm cable push downs||3||10|
|7||Lying triceps extension||6||Failure|
|9||Seated barbell extension||3||20|
John Cena Workout Monday Routine – Shoulders
|1||Rear deltoid machine flies||5||20|
|2||Machine overhead press||5||20|
|3||Machine side laterals||5||20|
|6||Standing barbell press||3||10|
John Cena Workout Monday Routine – Back
|1||Lat pull downs||5||20|
|2||Bent barbell rows||5||12-20|
|3||One arm dumbbell rows||5||12-20|
John Cena Diet Plan
You can’t build a house without bricks and you can’t build muscle without food so John Cena pays a lot of attention to what he eats.
As he has to look good as well as be very strong, Cena eats clean most of the time and works hard to ensure that he doesn’t gain a lot of fat along with his muscle.
To fuel his workouts, the wrestler turned actor consumes lots of lean protein such as chicken and turkey, eats plenty of fresh vegetables and fruit and fills up on whole grains like oatmeal and brown rice which give him energy for what is a very active lifestyle. Cena keeps his muscles supplied with muscle building energy by eating five or more times a day.
Oatmeal with applesauce and raisins and a 2 whole eggs and 6 egg whites omelet
Two chicken breasts, brown rice and vegetables
Tuna fish and salad in a whole wheat pita bread
Banana and whey protein shake
Chicken or fish with whole wheat pasta or brown rice with vegetables and salad
Low fat cottage cheese along with a casein protein shake
Cena’s workout routine is not meant for beginners – it contains a very high volume of exercise. However, if you are an intermediate or advanced lifter you too could gain 27lbs in as little as seven months following this tried and tested routine.