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Train Like John Cena

Want to build your body to look like John Cena, a  wrestling pro superstar Champion? Look no further than John Cena’s workout routine and diet plan. John Cena is one of the world’s most popular wrestlers with the most prominent and broadest body and herculean physique ever seen in a wrestling championship.


He’s a professional wrestler and also known as one of the fittest men in Hollywood actor. He’s won numerous titles for WWE, such as WWE Championship, World Heavyweight Championship, United States Championship, World Tag Team Championship, and others. Whether you are a man or a woman in bodybuilding, his workouts and diet are worth emulating for you to achieve fitness like him.


So what are the secrets behind his body? He trains harder than most people and eats even healthier than most fitness professionals. This article covers his workout routine and diet plan to help you get into the best bodybuilding shape.


John Cena Brief History 

 The 16-time World Champion, actor, TV anchor, and philanthropist is the second born of four males in his family, born and brought up in  Massachusetts, United States. While at the younger age of 13 years, John Cena became fascinated with bodybuilding.


He joined sports in his senior year at  Cushing Academy, a private boarding high school. He later studied exercise physiology at Springfield College, graduated with a degree, and went to Los Angeles to pursue his career in bodybuilding while working as a security guard and a driver for his daily living.


Cena began his professional wrestling career in 1999 when he signed with Ultimate Pro Wrestling (UPW) by the ring name “The Prototype,” where he wrestled, won the Heavyweight championship in 2000, and continued to wrestle for the title until 200l. 


He later joined the World Wrestling Federation (later renamed WWE). His professional debut came in 2002 when he responded to Kurt Angle’s call-out battle: his career took off. The wrestler earned his first WWE title belt in 2005 and became the youngest member of SmackDown. Since then, he has won more than 30 championships, including a record 16 world titles and record-holding 13-time WWE Championship.


Along with being a wrestler, Cena is also a Hollywood superstar, taking up acting in 2006 in The Marine. These days, Cena is seen on HBO Max as the lead in Peacemaker, a new spinoff of the Suicide Squad franchise. He plays Peacemaker (Christopher Smith), a peacekeeper with a mysterious past who’s willing to do anything to achieve peace.


Even though John Cena is in his 40’s, he still looks like a beast. His physique and fitness have helped him become a celebrity recognized worldwide. But how did John Cena manage to build his incredible body? What kind of training routine and diet plan did he follow to become a superstar admired by millions of people? Let’s see.


John Cena Diet Plan

The ‘John Cena Diet Plan’ is undoubtedly one of the most difficult diets to follow because it requires a lot of discipline and commitment. The 16-time WWE champion has built a reputation on his physique and how he takes care of himself. He’s the type of guy who makes it look easy to eat right and stay in shape, but he says that wasn’t always the case.


“I have a very specific diet,” Cena told Business Insider. “It is not easy, but it’s not as difficult as people make it out to be.”


John Cena’s diet is a little bland, but you can spice it up. The seven-meal-a-day diet, which MensHealth describes as “heavy on protein, low on flavor,” has 3,600 calories, with 450 grams of carbs, 290 grams of protein, and 65 grams of fat.


The diet he’s created is to rejuvenate the body after his tough, intense workouts. It offers all the daily dietary needs of healthy meats, fruits, vegetables, grains & cereals, and vitamins. Here’s what John Cena ate daily:


Meal 1: 100grams Oats with raisins and applesauce, 6 egg whites, 2whole eggs Or 4 scrambled eggs, Swiss cheese, turkey bacon, and sautéed vegetables.

Meal 2: 200-250 calories protein bar or two scoops of whey protein & 2 cups of water

Meal 3: 2 Chicken breast, brown rice with vegetable

Meal 4: Whole wheat, pita bread, and Tuna fish

Meal 5: 200- 250 calories protein bar or whey protein shake, banana, and two glasses of water.

Meal 6: Salad with chicken or fish, pasta or brown rice, vegetable

Meal 7: Low fat cottage cheese followed by Casein protein shake


John Cena Shirtless, how to get ripped like john cena

John Cena Workout Routine

The secret behind John Cena’s physique and masculine body is the challenging workout routine he follows during his training for five days a week. His workout is as hard as his wrestling matches: that’s why you have to be at the top of your training to keep up with the kind of intensity that he works out with.


And, despite the widespread belief that his physique is due to his genetic advantage, the 251-pound (114-kg) WWE heavyweight was only 120 pounds (54 kg) in high school before beginning to lift weights.


But now, he has a good physique and weighs 240kg, all thanks to an unrelenting enthusiasm for bodybuilding, a hard work ethic, and a lot of training in the gym. When it comes to John Cena’s workout routine, he doesn’t mess around. He is  

  • Age: 44 years
  • Height: 6 foot 1-inch tall
  •  He started his Wrestling career in 1999 to the present
  • Acting career: 2006 to the present
  • weighs 251 pounds.

John Cena works out five days a week, and each day consists of a different type of exercise aimed at other muscle groups so that he doesn’t overwork any muscle group.


His workout regimen is extensive and hypertrophic (promoting size more than strength). It consists of light to medium weights with high repetitions, usually three to four sets (15-20). His training approach combines complex workouts with isolated exercises to target body muscles that require further attention. Below is John Cena’s workout training.


Monday- Legs and Calves Exercises

The table below shows John Cena’s exercises for legs and calves

Leg Extension415
Leg press420
Standing calf raises425
Hack squat315
Standing single leg curl420-25


Tuesday-  John Cena Chest Exercises

Bench press310
Machine flies3-415
Cable crossover3-415
Inclined machine press3-420
Inclined Bench Press3-420
Standing single leg curl420-25


Wednesday- John Cena Arms Exercises.

The exercises for arms are split into two groups, biceps, and Triceps.

Biceps Exercises:

Standing Cable Curls312
Preacher Curls512
Seated Dumbbell Curls310-12
Standing Barbell Curls310-12


Triceps Exercises:

Lying Tricep Extension6to failure
Rope Press Downs320
Overhead Skull Crushers320
Tricep Dip4to failure
Seated Barbell Tricep Extension320
Single Arm Cable Pushdowns310

Thursday-  John Cena Shoulder Exercise

The table below shows John Cena’s shoulders exercises

Dumbbell Lateral to Raise312
Seated military press310
Machine overhead press520
Rear Delt Cable Flyes520
Standing Barbell press310
Seated Overhead Press310


Friday-  John Cena Back Exercises

High pulls420
Lat pulldowns520
Barbell raw512-20


Who is John Cena?

John Felix Anthony Cena, born April 23, 1977, in Massachusetts, United States, is an American professional wrestler, rapper, actor and reality television show host who rose to fame in the World Wrestling Entertainment (WWE) company before going on to star in films and novels.


Does John Cena still Lift?

In an interview with Muscle & Fitness magazine, he said that he still trains five days a week—even though his goals have changed since he first started lifting seriously as a college football player at Springfield College in Massachusetts.


“When you’re an athlete, your goal is to get bigger, faster, stronger,” he told M&F. “For me now, I don’t have to worry about making weight or being too big or too fast or too strong.


How do I Get Built Like John Cena?

“You need to have a stringent diet and train five days a week,” Cena said in the video. “You need to do cardio because you don’t want to be bulky; you want to be lean muscle.”


To get started, eat 5-6 small meals per day. Cena starts his day with oatmeal and egg whites, followed by other healthy foods such as chicken breast and vegetables throughout the day. He eats two protein shakes after workouts.


Work out each body part every week. Cena lifts weights Monday through Friday, performing exercises per body part during each workout session.


How Does John Cena Eat Daily?

John Cena’s diet plan comprises seven meals each day, ranging to 3,600 calories. He eats every 2-3 hours, which helps keep his metabolism running consistently throughout the day.


John Cena eats eggs and oatmeal for breakfast, followed by a protein bar as the second meal. His next meal will consist of two breasts of chicken, brown rice, and vegetables. The fourth meal is tuna fish with whole wheat and pita bread, while the fifth meal is a 200-250 calorie protein bar or whey protein shake, a banana, and two glasses of water. Meal 6 is a salad with chicken or fish, pasta or brown rice, veggies, and meal 7, is low-fat cottage cheese followed by a Casein protein shake.


Regardless of your fitness level, you are more than capable of reaching your goals as John Cena did through the proper diet, exercise, and training. This combination will enable you to gain lean muscle, reduce body fat, relieve stress, and enjoy greater flexibility. Start today.


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