Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
John Cena's physique is probably one of the best in the pro wrestling and movie industry. Pushing into his late forties, the 16-time World Wrestling Champion has been working on his physique forever.
Behind Cena's age-defying physique is one of the most well-thought-out workout and diet plans, which is as diverse and dynamic as the Hollywood actor himself. So today, I will break down his workout routine and diet so that anyone, with enough dedication, can build a physique worthy of the wrestling ring.
John Cena's Workout Routine
So who is John Cena? He's a professional wrestler, actor, veritable Hulk, meme, adept trash talker, TV personality, philanthropist, bilingual, and all-around cool dude beloved by millions worldwide, whose passion for bodybuilding started in high school. You may see this laundry list of attributes and wonder, what's he hiding?
Fortunately for us, there aren't any secrets to his incredible physique; he simply works his ass off five days per week with two rest days worked in.
Despite his workout routine usually being more about building size over strength in recent years, he can also be seen lifting some heavy ass weight on his social media, with some notable lifts being squatting 611lbs, benching 463lbs, and deadlifting 650lbs.
His workout routine, which aims to build size while also getting stronger, consists of compound and isolation exercises that use light to medium weights, around 3-4 sets, with high repetitions of 15-20.
His weekly routine is often broken down into:
- Monday – Legs and Calves
- Tuesday – Chest
- Wednesday – Arms
- Thursday – Shoulders
- Friday – Back
So, let's now get into the meat and potatoes of John Cena's workout routine.
Monday: Legs & Calves
- Seated Calf Raise: 10x10-20
- Standing Bodyweight Calf Raise: 4x25
- Standing Single Leg Curl: 4x20-25
- Leg Press: 5x20
- Leg Extension: 4x15
- Squat: 4x10
- Hack Squat: 3x15
- Single Leg Extension: 3x10
Tuesday: Chest
- Incline Machine Press: 3-4x20
- Incline Bench Press: 3-4x20
- Pec Dec: 3-4x15
- Cable Crossovers: 3-4x15
- Bench Press: 3x10
Wednesday: Arms
- Preacher Curl: 5x12
- Standing Barbell Curl: 3x10-12
- Seated Dumbbell Curl: 3x10-12
- Standing Cable Curl: 3x12
- Rope Pressdown: 3x20
- Single Arm Cable Pressdown: 3x10
- Lying Tricep Extension: 6x Failure
- Overhead EZ Bar Extension: 3x20
- Seated Barbell Tricep Extension: 3x20
- Tricep Dip: 4x Failure
Thursday: Shoulders
- Rear Delt Machine Flyes: 5x20
- Machine Overhead Press: 5x20
- Machine Lateral Raise: 5x20
- Seated Overhead Press: 3x10
- Dumbbell Lateral Raise: 3x12
- Military Press: 3x10
Friday: Back
- Lat Pull Down: 5x20
- Barbell Row: 5x12-20
- One Arm Dumbbell Row: 5x12-20
- Deadlift: 4x8-15
- High Pulls: 4x20
- Pull Up: 4x Failure
- Barbell Shrug: 5x20
Abs Training:
Cena doesn't neglect his core either, wrapping up each session with at least 60 crunches every workout.
While I think hitting abs every day is beneficial, I recommend adding some additional ab training to train them thoroughly. Here are some additional ab exercises I would do once or twice per week in addition to the 60 crunches daily.
- Planks: 2-3x1 minute
- Hanging Leg Raises: 2-3x12-15
- Russian Twists: 2-3x12-20
Cardio & Stretching:
Surprisingly, Cena doesn't shy away from cardio. In fact, he typically starts each workout with a 15-minute cardio session, then goes into his hour-long workout. While he doesn't really say what kind of cardio he typically does, I would walk at a brisk pace on a treadmill on an incline or a stairmaster to get my heart rate up.
The most surprising thing about John Cena's workout regimen (in my opinion) is that he ends every workout with 40 minutes to an hour of stretching, which, according to him, is non-negotiable because, "that allows me to walk out of the gym upright and feeling good. With the principles of yoga, it actually keeps me present and in tune with my body. If I had anything in my mental backpack on the way into the gym, it's gone by the time I leave¹."
John Cena's Diet Plan
This guy's not just about flexing in the ring or on the red carpet; he's also got his diet game on lockdown. Now, Cena's diet plan might not win any gourmet awards, but it's got everything he needs to keep that physique in top form.
If you want to eat like John, expect to eat seven meals a day, with a roughly estimated total of 3,600 calories, made up of roughly 450 grams of carbs, 290 grams of protein, and 65 grams of fat.
For breakfast, it's all about starting the day off right. Cena enjoys scrambled eggs loaded with Swiss cheese, bacon, and veggies. Or, if he's feeling like mixing things up, he might go for a bowl of oatmeal with raisins and apple sauce, plus a side of egg whites to get in that extra protein.
Come mid-morning, it's snack time. Cena's reaching for a protein bar or shaking up some whey protein to keep those muscles fueled and ready to go.
Lunch is when Cena gets serious about eating real food. Grilled chicken breasts, brown rice, and a heaping pile of veggies or salad make for a satisfying, appetite-suppressing midday meal that is well-balanced nutritionally and will keep your energy levels up.
In the afternoon, it's all about keeping your energy levels up and suppressing your appetite until dinner with a small meal. For Cena, that typically means whole wheat pita bread stuffed with tuna for a quick and easy protein and carb fix.
As the day rolls on and we are still a couple of hours away from dinner, Cena's back for another small snack/meal. Whether it's another protein bar or a refreshing shake, he's not messing around when it comes to fueling up.
Dinnertime brings another hearty plate of goodness, even if it might lack a bit in the flavor department. Cena's loading up on pasta or brown rice, along with more veggies or salad, and topping it all off with either chicken or fish.
Finally, we are approaching the end of the day, and Cena is winding down with a light protein-packed snack. Cena usually goes with a low-fat cottage cheese paired with a casein protein shake for the perfect end to a day of eating.
So, while Cena's diet might not be the most exciting flavor-wise, it definitely has the necessary macronutrients to keep him at the top of his game. It's a no-nonsense approach to nutrition that would make it easy and reasonably affordable for anyone trying to build a physique like Cena's.
Sample Daily Diet:
- Meal 1: Scrambled eggs, Swiss cheese, bacon, sautéed vegetables, OR oatmeal with raisins and apple sauce, with egg whites.
- Meal 2: Protein bar or whey protein shake.
- Meal 3: Grilled chicken breasts, brown rice, veggies, or salad.
- Meal 4: Whole wheat pita bread with tuna.
- Meal 5: Another round of a protein bar or a whey protein shake.
- Meal 6: Pasta or brown rice with veggies or salad paired with chicken or fish.
- Meal 7: Low-fat cottage cheese and a casein protein shake.
John Cena trains hard and eats well to maintain his body, but he also likes to preach about enjoying life and food to the fullest. It's not about beating yourself up overindulging in the occasional treat; it's about owning your choices and finding some balance between health and happiness.
Cena doesn't believe in "cheat days" – he sees them as opportunities to enjoy life. After all, food isn't just fuel; it's an opportunity to have conversations and company. So, remember to relish every moment, whether you're savoring a local delicacy on vacation or enjoying a homemade feast with loved ones.
When it's time to return to your routine after a short break, do so with focus and determination to hit your goals.
Outro
You know him as a rapper, actor, television personality, and, of course, a professional wrestler. But to simply label him as just a wrestler would be selling him short – and his legion of fans would undoubtedly agree.
It's not just about the titles; it's about his unmatched character work, unparalleled promotional skills, and unwavering work ethic, which make it clear why he has achieved so much success and built an incredible physique.
If you're hungry for more insider tips on sculpting a rock-hard physique, look no further than our exclusive feature on Dwayne "The Rock" Johnson's workout routine and diet plan.
References
- Nast, Condé. "The Real-Life Diet of John Cena, Who Wants to Be Lifting When He's 80 Years Old." GQ, 3 Feb. 2022, https://www.gq.com/story/real-life-diet-john-cena.
Andrew Lenau
Author