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John Cena Workout Routine: The Champ Training

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John Cena's Bodybuilding Background Helped Him Develop his Muscular WWE Body

John Cena of the WWE, is an incredibly well built wrestler. At 6'1" tall and 245lbs, Cena has some giant arms. The Champ was a competitive bodybuilder in his late teens before joining the wrestling circuit. Obviously his hard work and dedication in the gym has paid off handsomely.

Surprisingly, in this early teens, Cena only weighed 120lbs. He started a weight training workout routine at this early age because other kids picked on him. From age 15 to age 16 he went from 155lbs to 215lbs and graduated high school at 235-250lbs.

John Cena's workout routine focuses on strength and performance. His lifts are designed to increase core strength, speed, and agility.

John Cena Training in the Gym

John Cena training: by Matterpiece | video info

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John Cena Workout Routine

John Cena's workout routine splits his training into upper body, lower body, and cardio days. It's a six day routine with one day of rest. He generally performs 3-4 sets of 8-10 reps. This of course is in addition to the WWE training that he does.

Day 1: Upper body
Day 2: Lower body
Day 3: Cardio
Day 4: Upper body
Day 5: Lower body
Day 6: Cardio
Day 7: Rest

John Cena Upper Body Exercises

Building Amazing Arms

Cena incorporates a variety of upper body exercises into his strength training routine.

Chest
Bench Press: Cena can bench press 400lbs
Closed Grip Bench Press: Cena can do 350lbs+
Incline Dumbbell Press: Cena does 140lbs

Triceps
Seated One-Arm Dumbell Overhead Extension
Parallel-Bar Dips

Biceps
Preacher-Bench EZ-Bar Curls
Standing Alternate Dumbbell Curls

Back
Pull ups
Close-Grip Chin Ups
Bent Over Row

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John Cena Lower Body Exercises

Building Strong Legs

While these exercise focus on legs, many are compound exercises that require full use of Cena's body.

Squats: try to squat 1.5x your bodyweight. Cena squats over 500lbs (usually barefoot!).
Deadlifts: try to deadlift 2x your bodyweight. Cean deadlifts over 600lbs.
Power Snatch: try to snatch your bodyweight.
Power Clean: great for building explosive power
Glute/Ham Raise: great exercise if your gym has such an apparatus

John Cena Diet

As with most people, The Champ's diet is the most important part of staying in great shape. His average day is as follows:

Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal with applesauce or raisins
Midmorning snack: protein bar
Lunch: 2 chicken breasts, 100g brown rice and veggies
Mid-afternoon snack: tuna on whole wheat pita bread
Pre-Post Workout: whey protein shake and a Banana
Dinner: grilled fish or chicken, brown rice or pasta, vegetables, and salad.
Evening Snack: casein protein shake or low fat cottage cheese