Generation Iron John Cena Workout

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 pretty damn 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. Take a look at how John Cena turned himself into the muscle bound talent he is today with this workout plan.

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

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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

Try out John Cena’s workout to get some massive gains of your own and be sure to follow us on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.