John Cena’s Training Regime & Diet Plan – The Pro Wrestler Workouts

John Cena workout routine

John Cena is a professional wrestler, but he is also a television presenter and actor.

Once he was even a rapper!

As a professional wrestler, he won the USA WWE Championship in March 2004.

Since those days, he has gone on to expand his career into television and the movies.

He calls himself “The Prototype.”

When he was little, he was already showing a huge passion for working out and sports. By age 15, he was regularly at the gym.

When he graduated from high school, he went off to Springfield College in Massachusetts.

But he left that behind to seek a new life in California.

He wanted to become a bodybuilder.

To make ends meet at first, he cleaned toilets and folded towels at the Gold’s Gym in Venice Beach, living from his car.

But then he started taking classes at Gold’s Gym and his ascension was pretty rapid after that – he drew the attention of the WWE executives.

He has changed his life completely around now and lives in Tampa, Florida with his wife.

John Cena’s Workout & Diet – All About His Professional Wrestling Workouts

Current Stats

  • Weight: 113/250 pounds
  • Birthday: 23 April 1977
  • Birthplace: West Newbury, Massachusetts, USA
CinemaCon, USA
  • 2017 – winner – Action Star of the Year
For WWE 
  • He is the winner of 17 championships in total. This includes 10 World Titles.
  • He has also won the WWE United States Championship 3 times.
  • He is a 4-time Tag Team Champion – holding the World Tag Team Championship twice.
  • In 2008 he won the Royal Rumble match. He is a 2-time Superstar of the Year Slammy Award winner for 2009 & 2010.

Workout Principles of John Cena

The very multi-talented John Cena is admired for his athletic and muscular physique.

It exudes strength and athleticism.

Heaps of fitness freaks want to look like he does. He has a pretty demanding and intense workout, however.

Being a bodybuilder earlier on in his career, his workout routine followed the bodybuilding-style workout principles.

His routines include also a lot of powerlifting and weightlifting movements. He performs these to improve his strength levels all the time.

His most preferred exercises are front squats and paused bench presses.

John Cena Training Methods

Cena’s training methods are all about getting stronger; that’s his mission – to be the strongest man in WWE.

His workouts always reflect that.

He always makes sure that he does things the right way, though, and always starts with a warm-up session before his exercises.

He knows that as he gets older, his body is not as responsive as it used to be.

So he does lifting with light weights before he goes to the heavy stuff.

Once he has warmed up properly he will move to the extremely heavyweights.

John Cena’s Workout Routine

Check out John Cena’s 5-day training plan:

1) Legs

  • ‘Seated calf-raises – 10 sets of 10-20 reps’
  • ‘Standing bodyweight calf raises – 4 sets – 25 reps’
  • ‘Single-leg curls – standing – 4 sets – 20-25 reps’
  • ‘Leg-presses – 5 sets of 20 reps’
  • ‘Leg-extensions – 4 sets of 15 reps’
  • ‘Squats – 4 sets – 10 reps’
  • ‘Hack-squats – 3 sets – 15 reps’
  • ‘Single-leg extensions – 3 sets – 10 reps’

2) Chest

  • ‘Incline machine presses – 3-4 sets – 20 reps’
  • ‘Incline bench presses – 3-4 sets – 20 reps’
  • ‘Peck-decks – 3-4 sets – 15 reps’
  • ‘Cable crossovers – 3-4 sets – 15 reps’
  • ‘Bench-presses – 3 sets – 10 reps’

3) Arms – biceps

  • ‘Preacher curls – 5 sets – 12 reps’
  • ‘Standing barbell curls – 3 sets 10-12 reps’
  • ‘Seated dumbbell curls – 3 sets – 10-12 reps’
  • ‘Standing cable curls – 3 sets – 12 reps’

4) Arms – triceps

  • ‘Rope-press-downs – 3 sets – 20 reps’
  • ‘Single-arm cable-press downs – 3 sets – 10 reps
  • ‘Lying triceps extensions – 6 sets – to failure’
  • ‘Overhead extensions – 3 sets – 20 reps’
  • ‘Seated barbell triceps extensions’ – 3 sets – 20 reps’
  • ‘Triceps dips’ – 4 sets – to failure’

5) Shoulders

  • ‘Rear Delt machine flyes – 5 sets – 20 reps’
  • ‘Machine overhead press – 5 sets – 20 reps’
  • ‘Machine lateral raise – 5 sets – 20 reps’
  • ‘Seated overhead press – 3 sets – 10 reps’
  • ‘Dumbbell lateral raise – 3 sets – 12 reps’
  • ‘Military press – 3 sets – 10 reps’

6) Back

  • ‘Lat pull down – 5 sets – 20 reps’
  • ‘Barbell rows – 5 sets – 12-20 reps’
  • ‘One arm dumbbell – 5 sets -12-20 reps’
  • ‘Row deadlift – 4 sets – 8-15 reps’
  • ‘Hill-pulls – 4 sets – 20 reps’
  • ‘Pull-ups – 4 sets – to failure’
  • ‘Barbell shrug – 5 sets – 20 reps’


He varies between slow-paced cardio workouts and fast-paced HIIT routines.

He starts with 60 crunches for warming up and then does exercises as bear crawls, mountain climbers, sled pulls.

For ab movements

He uses weighted crunches, barbell landmines, and barbell side-bends.

John Cena’s Diet

Here is a good example diet for an entire day:


  • Oatmeal with applesauce and raisins.
  • 2 whole eggs and 6 egg whites.
  • A protein bar.


  • Brown rice with vegetables.
  • 2 Chicken breasts.


  • Whole wheat pita bread.
  • Tuna

Dinner time

John will eat around 6-7 meals a day instead of having three big meals a day. He eats all his meals about 2-3 hours apart. Apart from his regular meals, he enjoys a cheat day in the week.

Then he will eat whatever he chooses. It’s food such as French toast, bananas, pizza, or blueberry muffins.

John Cena’s Supplements & Recommendations

  • Workout: ION: This is a combination of betaine, caffeine, and L-tyrosine providing focus and energy while the creatine monohydrate and CarnoSyn beta-alanine improves performance
  • During Workout: ISO EAA + BCAA: This helps him to stay hydrated and improves recovery during workouts.
  • After Workout: ioWHEY PROTEIN: Increases protein absorption.

John Cena’s noteworthy recommendations

John Cena’s recommendation to his followers is to be consistent in workouts – that’s if you want to achieve a particular physique or certain strength levels.

He says… “If you want greater endurance, greater strength, lower body fat, lower body weight, higher muscle mass, whatever your goal is, I think the primary directive is consistency. Everyone seems to think that success is this complex, esoteric secret. It’s not. Success is doing a lot of small things right day after day after day.”

For John Cena, that means never losing faith, never quitting, and never changing, even if you have had a rough day.

Stay consistent with whatever kind of success you strive for – then you will see results!

Thanks, John!

“If you don’t learn from your mistakes, then they become regrets”John Cena