WWE Pro Wrestler John Cena Workout Routine

WWE superstar John Cena used the following 5 day muscle building split to build a good portion of his current mass.

The focus for John is on volume training and getting a good pump.

Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron.

John currently weighs 240 pounds, and is known for his amazing physique.

• Height - 6'1"
• Weight - 240 lbs
• Born - 1977
• Held 19 titles while in the WWE
• Debut - 2001

The following is a typical John Cena muscle building eating plan.

• Meal 1 - Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
• Meal 2 - Protein bar.
• Meal 3 - Brown rice with vegetables, and 2 chicken breasts.
• Meal 4 - Whole wheat pita bread with tuna.
• Meal 5 - Banana and a whey protein shake.
• Meal 6 - Pasta or brown rice, vegetables, salad with chicken or fish.
• Meal 7 - Low fat cottage cheese along with a casein protein shake.

• Day 1 - Legs and Calves
• Day 2 - Chest
• Day 3 - Arms
• Day 4 - Shoulders
• Day 5 - Back

Abs Training - John Cena performs one set of 60 crunches following each training day.

Day 1 - Legs and Calves

Exercise	Sets	Reps
Seated Calf Raise	10	10-20
Standing Bodyweight Calf Raise	4	25
Standing Single Leg Curl	4	20-25
Leg Press	5	20
Leg Extension	4	15
Squat	4	10
Hack Squat (Super set with next exercise)	3	15
Single Leg Extension	3	10

Day 2 - Chest

Exercise	Sets	Reps
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

Day 3 - Arms

Exercise	Sets	Reps
Preacher Curl	5	12
Standing Barbell Curl	3	10-12
Seated Dumbbell Curl	3	10-12
Standing Cable Curl	3	12
Rope Pressdown (Superset with next exercise)	3	20
Single Arm Cable Pressdown	3	10
Lying Tricep Extension	6	Failure
Overhead EZ Bar Extension	3	20
Seated Barbell Tricep Extension	3	20
Tricep Dip	4	Failure

Day 4 - Shoulders

Exercise	Sets	Reps
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

Day 5 - Back

Exercise	Sets	Reps
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	4	Failure
Barbell Shrug	5	20

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