John Cena’s physique might be probably the greatest in the professional wrestling and movie industry. Pushing into his late forties, the 16-time World Wrestling Champion has been working on his physique eternally.
Behind Cena’s age-defying physique is some of the well-thought-out workout and food regimen plans, which is as diverse and dynamic because the Hollywood actor himself. So today, I’ll break down his workout routine and food regimen in order that anyone, with enough dedication, can construct a physique worthy of the wrestling ring.
John Cena’s Workout Routine
So who’s John Cena? He’s an expert wrestler, actor, veritable Hulk, meme, adept trash talker, TV personality, philanthropist, bilingual, and all-around cool dude beloved by thousands and thousands worldwide, whose passion for bodybuilding began in highschool. Chances are you’ll see this laundry list of attributes and wonder, what’s he hiding?
Fortunately for us, there are not any secrets to his incredible physique; he simply works his ass off five days per week with two rest days worked in.
Despite his workout routine often being more about constructing size over strength in recent times, he will also be seen lifting some heavy ass weight on his social media, with some notable lifts being squatting 611lbs, benching 463lbs, and deadlifting 650lbs.
His workout routine, which goals to construct size while also getting stronger, consists of compound and isolation exercises that use light to medium weights, around 3-4 sets, with high repetitions of 15-20.
His weekly routine is usually broken down into:
- Monday – Legs and Calves
- Tuesday – Chest
- Wednesday – Arms
- Thursday – Shoulders
- Friday – Back
So, let’s now get into the meat and potatoes of John Cena’s workout routine.
Monday: Legs & Calves
- Seated Calf Raise: 10×10-20
- Standing Body weight Calf Raise: 4×25
- Standing Single Leg Curl: 4×20-25
- Leg Press: 5×20
- Leg Extension: 4×15
- Squat: 4×10
- Hack Squat: 3×15
- Single Leg Extension: 3×10
Tuesday: Chest
- Incline Machine Press: 3-4×20
- Incline Bench Press: 3-4×20
- Pec Dec: 3-4×15
- Cable Crossovers: 3-4×15
- Bench Press: 3×10
Wednesday: Arms
- Preacher Curl: 5×12
- Standing Barbell Curl: 3×10-12
- Seated Dumbbell Curl: 3×10-12
- Standing Cable Curl: 3×12
- Rope Pressdown: 3×20
- Single Arm Cable Pressdown: 3×10
- Lying Tricep Extension: 6x Failure
- Overhead EZ Bar Extension: 3×20
- Seated Barbell Tricep Extension: 3×20
- Tricep Dip: 4x Failure
Thursday: Shoulders
- Rear Delt Machine Flyes: 5×20
- Machine Overhead Press: 5×20
- Machine Lateral Raise: 5×20
- Seated Overhead Press: 3×10
- Dumbbell Lateral Raise: 3×12
- Military Press: 3×10
Friday: Back
- Lat Pull Down: 5×20
- Barbell Row: 5×12-20
- One Arm Dumbbell Row: 5×12-20
- Deadlift: 4×8-15
- High Pulls: 4×20
- Pull Up: 4x Failure
- Barbell Shrug: 5×20
Abs Training:
Cena doesn’t neglect his core either, wrapping up each session with at the very least 60 crunches every workout.
While I feel hitting abs every single day is useful, I like to recommend adding some additional ab training to coach them thoroughly. Listed here are some additional ab exercises I’d do a few times per week along with the 60 crunches every day.
- Planks: 2-3×1 minute
- Hanging Leg Raises: 2-3×12-15
- Russian Twists: 2-3×12-20
Cardio & Stretching:
Surprisingly, Cena doesn’t draw back from cardio. The truth is, he typically starts each workout with a 15-minute cardio session, then goes into his hour-long workout. While he doesn’t really say what type of cardio he typically does, I’d walk at a brisk pace on a treadmill on an incline or a stairmaster to get my heart rate up.
Essentially the most surprising thing about John Cena’s workout regimen (for my part) is that he ends every workout with 40 minutes to an hour of stretching, which, in response to him, is non-negotiable because, “that enables me to walk out of the gym upright and feeling good. With the principles of yoga, it actually keeps me present and in tune with my body. If I had anything in my mental backpack on the best way into the gym, it’s gone by the point I leave¹.”
John Cena’s Weight-reduction plan Plan
This guy’s not nearly flexing within the ring or on the red carpet; he’s also got his food regimen game on lockdown. Now, Cena’s food regimen plan may not win any gourmet awards, nevertheless it’s got every part he needs to maintain that physique in top form.
If you should eat like John, expect to eat seven meals a day, with a roughly estimated total of three,600 calories, made up of roughly 450 grams of carbs, 290 grams of protein, and 65 grams of fat.
For breakfast, it’s all about starting the break day right. Cena enjoys scrambled eggs loaded with Swiss cheese, bacon, and veggies. Or, if he’s feeling like mixing things up, he might go for a bowl of oatmeal with raisins and apple sauce, plus a side of egg whites to get in that extra protein.
Come mid-morning, it’s snack time. Cena’s reaching for a protein bar or shaking up some whey protein to maintain those muscles fueled and able to go.
Lunch is when Cena gets serious about eating real food. Grilled chicken breasts, brown rice, and a heaping pile of veggies or salad make for a satisfying, appetite-suppressing midday meal that’s well-balanced nutritionally and can keep your energy levels up.
Within the afternoon, it’s all about keeping your energy levels up and suppressing your appetite until dinner with a small meal. For Cena, that typically means whole wheat pita bread full of tuna for a fast and simple protein and carb fix.
Because the day rolls on and we’re still a few hours away from dinner, Cena’s back for one more small snack/meal. Whether it’s one other protein bar or a refreshing shake, he isn’t messing around in the case of fueling up.
Dinnertime brings one other hearty plate of goodness, even when it would lack a bit in the flavour department. Cena’s loading up on pasta or brown rice, together with more veggies or salad, and topping all of it off with either chicken or fish.
Finally, we’re approaching the tip of the day, and Cena is winding down with a light protein-packed snack. Cena often goes with a low-fat cottage cheese paired with a casein protein shake for the proper end to a day of eating.
So, while Cena’s food regimen may not be probably the most exciting flavor-wise, it definitely has the crucial macronutrients to maintain him at the highest of his game. It is a no-nonsense approach to nutrition that will make it easy and fairly inexpensive for anyone attempting to construct a physique like Cena’s.
Sample Each day Weight-reduction plan:
- Meal 1: Scrambled eggs, Swiss cheese, bacon, sautéed vegetables, OR oatmeal with raisins and apple sauce, with egg whites.
- Meal 2: Protein bar or whey protein shake.
- Meal 3: Grilled chicken breasts, brown rice, veggies, or salad.
- Meal 4: Whole wheat pita bread with tuna.
- Meal 5: One other round of a protein bar or a whey protein shake.
- Meal 6: Pasta or brown rice with veggies or salad paired with chicken or fish.
- Meal 7: Low-fat cottage cheese and a casein protein shake.
John Cena trains hard and eats well to keep up his body, but he also likes to evangelise about having fun with life and food to the fullest. It isn’t about beating yourself up overindulging within the occasional treat; it’s about owning your selections and finding some balance between health and happiness.
Cena doesn’t imagine in “cheat days” – he sees them as opportunities to enjoy life. In spite of everything, food is not just fuel; it’s a possibility to have conversations and company. So, remember to relish every moment, whether you are savoring a neighborhood delicacy on vacation or having fun with a homemade feast with family members.
When it is time to return to your routine after a brief break, achieve this with focus and determination to hit your goals.
Outro
him as a rapper, actor, television personality, and, after all, an expert wrestler. But to easily label him as only a wrestler could be selling him short – and his legion of fans would undoubtedly agree.
It isn’t just concerning the titles; it’s about his unmatched character work, unparalleled promotional skills, and unwavering work ethic, which make it clear why he has achieved a lot success and built an incredible physique.
For those who’re hungry for more insider tips about sculpting a rock-hard physique, look no further than our exclusive feature on Dwayne “The Rock” Johnson’s workout routine and food regimen plan.
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