John Cena’s Bodybuilding Workout

John Cena is a WWE superstar, who also considers himself a bodybuilder. Those who are wanting to build muscle, gain strength, and look great might be interested in learning his methods and implementing the John Cena bodybuilding workout routine that he uses to build some solid muscle. Pessimists may point to the fact that John Cena has amazing genetics, but it has taken many years of hard work to obtain the physique he has today.

In high school, he weighed only 120 pounds and has sense gained over 120 of additional muscle! Needless to say, anyone looking to do the same should read up and pay attention. He says that he began to lift weights around this time because he was tired of being small and skinny. He wanted to be bigger and stronger, basically why most guys start lifting weights. Below, we will break down the workout and give you a sample workout week for John.

John Cena Stats

Height: 6’1″
Weight: 240 lbs
Born: April 23, 1977
Wrestling Debut: November 5, 1999
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John Cena Bodybuilding Workout Description

This workout is a 5 day split, focusing on high volume and going for “the pump” as it’s known in bodybuilding circles. For those that are just starting out, you will want to cut the reps and sets down to perhaps even half of what John is doing in this workout. After years of training, this volume is what’s needed for continued growth and new muscle stimulation.

He varies his rep ranges on many of his lifts, which is a good method to follow, as this will help the muscles to never get used to what is being thrown at them. The reps, exercise selection, and total volume should be changed up at least once a month, though, as this will reap the greatest benefits.

John Cena Workout Overview

Primary Objective: Hypertrophy (aka Build Muscle)
Training Experience Level: Intermediate/Advanced
Days Of Training Per Week: Five
Target Gender: Men

Cena’s workout focuses on volume and lifting as heavy as possible in a given rep range. Even though the reps at times are high, he is still trying to lift as heavy as possible. He feels this helps provide an intense pump and gives the muscle more work in general. He likes to focus on one body part per workout because he feels he can concentrate on that muscle better and is more enjoyable for him.

John Cena Bodybuilding Workout Routine

Mon – Legs/Calves
Tues – Chest
Wed – Arms
Thur – Shoulders
Fri – Back
Sat/Sun – Off

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Mon – Legs & Calves

Optimum Nutrition Serious Mass4.8$$4.9
Optimum Nutrition Pro Complex Gainer4.7$$4.9
CytoSport Monster Mass5$$4.8
Universal Nutrition Real Gains4.5$$4.5
BSN True Mass4.7$$4.3

Tues – Chest

ON Platinum Hydro Whey40$$$$5
ON 100% Whey Gold Standard74$$4.9
Cellucor COR Whey26$$$4.8
Muscle Pharm Combat26$$$4.5
Dymatize Nutrition Elite Whey Protein62$$4.3

Wed – Arms

1. Optimum Nutrition Gold Standard
2. MusclePharm Combat Protein
3. Cellucor Performance Protein
4. BSN SYNTHA-6 Protein
5. Dymatize Nutrition Natural Elite

Thur – Shoulders

Optimum Nutrition Tri-Celle Casein4.94.94.9
Optimum Nutrition 100% Casein4.84.74.7
Muscle Quest Micellar Casein4.74.74.7
Dymatize Elite Casein4.74.54.5
Muscle Pharm Combat Casein4.64.44.4

Fri – Back

Nature's Best Zero Carb Isopure4.71105.0
All Max Isoflex Isolate4.81154.7
Optimum Nutrition Hydro Whey4.71404.7
Dymatize ISO-1004.71104.5
Optimum Nutrition Gold Standard4.61204.4


This is a routine that is fairly advanced. If you have less than 1-2 years of lifting experience under your belt, we wouldn’t recommend attempting this routine just yet. But for those that have some experience and are looking for something new or perhaps have hit a wall, then this routine we have described here could be a great option for you. Just remember that you should always vary your exercise selection and rep ranges from time to time for continued muscle growth.