John Cena Workout Routine
John Cena’s workout routine consists of upper body, leg, chest, tricep, back, bicep, shoulder, and trap exercises. He trains four days a week, focusing on Olympic lifts and powerlifting moves.
His workouts are designed by his personal trainer, Rob MacIntyre. By implementing a variety of heavy lifting exercises, Cena aims to build muscle and achieve his physique.
Day One: Upper Body
Bench press: The bench press is an essential exercise for developing upper body strength. It targets the chest, shoulders, and triceps. Perform 3 sets of 8-12 reps.
Overhead press: The overhead press targets the shoulders and upper back. Use a barbell or dumbbells and perform 3 sets of 8-12 reps.
Bicep curl: Bicep curls focus on building strength and size in the biceps. Use dumbbells or a barbell and perform 3 sets of 8-12 reps.
Push-up: Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. Perform 3 sets of 10-15 reps.
Plank: Planks are an effective exercise for building core strength and stability. Hold the plank position for 30-60 seconds, repeated for 3 sets.
Day Two: Legs & Calves
Lunge: One of the key exercises in John Cena’s leg workout routine is the lunge. Lunges are great for targeting the quadriceps, hamstrings, and glutes. To perform a lunge, start by standing with your feet shoulder-width apart. Take a step forward with one foot and lower your body down until your front knee is at a 90-degree angle. Push back up through your front heel to return to the starting position. Repeat on the other side.
Squat: Another important exercise in Cena’s leg routine is the squat. Squats are excellent for targeting the quadriceps, hamstrings, and glutes. Start by standing with your feet shoulder-width apart. Bend your knees and lower your body down as if you are sitting back into a chair. Keep your chest up and your back straight. Push through your heels to return to the starting position.
Leg press: The leg press is a machine exercise that targets the quadriceps, hamstrings, and glutes. To perform the leg press, sit on the machine with your feet on the footplate. Push the footplate away from your body until your legs are almost fully extended. Slowly lower the footplate back down to the starting position.
Calf raise: Calf raises are great for targeting the muscles in your calves. To perform a calf raise, stand with your feet hip-width apart. Raise up onto the balls of your feet, lifting your heels off the ground. Slowly lower your heels back down to the ground. This exercise can be performed on a machine or with bodyweight.
Hamstring curl: The hamstring curl is a machine exercise that targets the hamstrings. To perform the hamstring curl, lie face down on the machine with your ankles secured under the footpad. Curl your heels up towards your glutes, keeping your thighs on the pad. Slowly lower your heels back down to the starting position.
Day Three: Chest & Triceps
The incline bench press is a popular exercise for targeting the upper chest muscles. To perform this exercise, lie on an inclined bench with a dumbbell in each hand. Start with your arms extended and slowly lower the dumbbells towards your chest. Pause for a moment at the bottom and then push the dumbbells back up to the starting position.
The chest fly is another great exercise for working the chest. Lie on a flat bench with a dumbbell in each hand. Start with your arms extended and slowly open your arms out to the sides until you feel a stretch in your chest. Pause for a moment and then return to the starting position.
Push-ups are a classic exercise for targeting the chest, shoulders, and triceps. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, then push back up to the starting position.
Tricep dips are an effective exercise for isolating the triceps. Sit on the edge of a bench or chair with your hands gripping the edge and your feet on the ground. Lower your body towards the ground by bending your elbows, then push back up to the starting position.
The overhead tricep extension is a great exercise for targeting the triceps. Stand with one foot in front of the other and hold a dumbbell with both hands. Raise the dumbbell overhead and slowly lower it behind your head. Pause for a moment and then lift the dumbbell back up to the starting position.
Image Credit: youtube.com
Day Four: Back & Biceps
John Cena’s workout routine includes various exercises for the back and biceps. Here are some key exercises:
| Exercise | Description |
|---|---|
| Deadlift | Deadlifts are a compound exercise that target multiple muscle groups, including the back, glutes, and hamstrings. Cena incorporates heavy deadlifts into his routine to build overall strength and muscle. |
| Bent-over row | Bent-over rows specifically target the back muscles, including the latissimus dorsi and rhomboids. Cena performs this exercise with proper form to maximize muscle activation. |
| Pull-up | Pull-ups are an effective exercise for developing back and bicep strength. Cena includes pull-ups in his routine to build upper body strength. |
| Bicep curl | Bicep curls isolate the biceps and help to build arm strength. Cena incorporates different variations of bicep curls into his workout to target different parts of the biceps. |
| Hammer curl | Hammer curls are similar to bicep curls but with a different grip that targets the brachialis muscle, which helps to create a fuller appearance in the arms. Cena includes hammer curls in his routine for well-rounded arm development. |
Cena’s workout routine focuses on performing each exercise with proper form and gradually increasing weights to challenge the muscles. Remember to consult with a fitness professional before starting any new workout routine.
Day Five: Shoulders & Traps
John Cena’s workout routine is known for its intensity and focus on building muscle. One of his workout days is dedicated to shoulders and traps, which includes exercises such as military press, lateral raise, front raise, upright row, and shrugs.
For his upper-body workout routine, Cena focuses on exercises like bench press, overhead press, bicep curls, push-ups, planks, and lunges. His lower-body routine includes exercises for legs and calves. He also incorporates a core workout routine to strengthen his abs and other core muscles.
When it comes to his diet plan, John Cena follows a strict regimen that includes a balance of protein, carbohydrates, and healthy fats. He emphasizes the importance of proper nutrition to support his intense training sessions.
If you have any questions about John Cena’s workout routine, you can find more information in the frequently asked questions section below.
Frequently Asked Questions
What Is John Cena Workout Routine?
John Cena’s workout routine consists of upper body, legs and calves, chest and triceps, back and biceps, and shoulders and traps. He focuses on Olympic lifts and powerlifting moves, and trains four days a week. All workouts are designed by his personal trainer.
How Much Does John Cena Workout A Day?
John Cena works out four days a week, focusing on Olympic lifts and powerlifting moves. His workouts are designed by his personal trainer, Rob MacIntyre.
How Many Times A Week Does John Cena Workout?
John Cena works out four times a week, focusing on Olympic lifts and powerlifting moves. His workouts are designed by his personal trainer, Rob MacIntyre.
How Did John Cena Get So Muscular?
John Cena got so muscular by following a workout routine that focuses on heavy lifting and Olympic and powerlifting moves. He trains four days a week with the help of his personal trainer, Rob MacIntyre.
Conclusion
To achieve a physique like John Cena, consistency and dedication are key. His workout routine focuses on different muscle groups each day, including upper body, legs, chest, triceps, back, biceps, and shoulders. During his workouts, he incorporates various exercises such as bench presses, overhead presses, bicep curls, push-ups, planks, and lunges.
By following Cena’s workout routine, you can build muscle and improve strength. Remember, it’s important to consult with a fitness professional before starting any new exercise program.
