Bulk Up like the previous WWE world heavy weight champion.
John Cena is a WWE superstar who has become the new face of professional wrestling. After the exit of The Rock and Stone Cold Steve Austin, the WWE was in need of a charismatic new star who had the stage presence to match the two wrestlers turned actors. Cena came on the scene with an attitude all his own that both made him different from the other WWE superstars, but also gave that familiar taste of an epic and unique wrestler.
Not only has Cena won over the fans with his character, but his physical abilities are also pretty impressive. Despite his massive bulk the man is still agile and nimble. His physicality has also led him to multiple film roles during his tenure as a professional wrestler. If he plays his cards right we’re looking at another future action star to make the cross over from professional wrestler to serious actor.
Cena is a beast of a man who performs many of the exercises a bodybuilder would use to get a ripped and defined form. Cena has the size, definition and symmetry that any true bodybuilding fan would find commendable.
In this post, our team at Generation Iron will detail how John Cena turned himself into the muscle bound talent he is today with this workout plan.
John Cena’s Workout Routine
John Cena follows a typical “bro split” bodybuilding workout program, with one muscle group per day, and decently high volume.
Day 1 – Legs
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
John Cena’s Diet Regimen
John Cena’s diet is a reflection of his intense physical demands, especially during his prime wrestling and acting years. He follows a high-protein, calorie-dense eating plan designed to support muscle growth, recovery, and sustained energy levels. Cena typically consumes around 3,000–3,500 calories per day, split across 6–7 meals to maintain a steady stream of nutrients and prevent muscle breakdown.
His meals are clean and structured, often including lean proteins like chicken breast, turkey, eggs, and fish. He balances these with complex carbohydrates such as brown rice, oatmeal, whole wheat pasta, and vegetables to fuel his intense workouts. Healthy fats from sources like almonds and peanut butter are included for hormonal balance and joint health. Cena avoids processed foods, sugary snacks, and excessive sodium, emphasizing consistency and discipline in his nutrition plan.
Supplements like whey protein, multivitamins, and BCAAs are often part of his regimen to support recovery and fill any nutritional gaps.
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Wrap Up
Overall, John Cena’s workout and diet regimens are what keep him in top shape, looking like an absolute beast. What do you think of John Cena’s workout and diet routine?
Let us know! And be sure to try out John Cena’s workout to get some massive gains of your own and be sure to follow us on Facebook and Twitter.
