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