
WWE superstar John Cena used the following 5 day muscle building split to build a good portion of his current mass. The focus for John is on volume training and getting a good pump.
Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron. John currently weighs 240 pounds, and is known for his amazing physique.
Day 1
Legs and Calves


Sets: 10 Reps: 10-20


Sets: 4 Reps: 25


Sets: 4 Reps: 20-25


Sets: 5 Reps: 20


Sets: 4 Reps: 15


Sets: 4 Reps: 10


Sets: 3 Reps: 15


Sets: 3 Reps: 10
Day 2
Chest


Sets: 3-4 Reps: 20


Sets: 3-4 Reps: 20


Sets: 3-4 Reps: 15


Sets: 3-4 Reps: 15


Sets: 3 Reps: 10
Day 3
Arms


Sets: 5 Reps: 12


Sets: 3 Reps: 10-12


Sets: 3 Reps: 10-12


Sets: 3 Reps: 12


Superset#1 Sets: 3 Reps: 20


Superset#1 Sets: 3 Reps: 10


Sets: 6 Reps: Failure


Sets: 3 Reps: 20


Sets: 3 Reps: 20


Sets:4 Reps: Failure
Day 4
Shoulders


Sets: 5 Reps: 20


Sets: 5 Reps: 20


Sets: 5 Reps: 20


Sets: 3 Reps: 10


Sets: 3 Reps: 10


Sets: 3 Reps: 12
Day 5
Back


Sets: 5 Reps: 20


Sets: 5 Reps: 12-20


Sets: 5 Reps: 12-20


Sets: 4 Reps: 8-15


Sets: 4 Reps: 20


Sets: 4 Reps: Failure


Sets: 5 Reps: 20
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises