WWE Pro Wrestler John Cena Workout Routine

Type: Split
Level: Intermediate
Days per week: 5 days
Sex: Male

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

Seated calf raise

Sets: 10 Reps: 10-20

Lying leg curls

Sets: 4 Reps: 20-25

Leg press

Sets: 5 Reps: 20

Leg extensions

Sets: 4 Reps: 15

Barbell squat

Sets: 4 Reps: 10

Barbell hack squat

Sets: 3 Reps: 15

Seated leg curl

Sets: 3 Reps: 10

Day 2

Chest

Incline dumbbell press

Sets: 3-4 Reps: 20

Butterfly

Sets: 3-4 Reps: 15

Cable crossover

Sets: 3-4 Reps: 15

Day 3

Arms

Preacher curl

Sets: 5 Reps: 12

Barbell curl

Sets: 3 Reps: 10-12

Seated dumbbell curl

Sets: 3 Reps: 10-12

Machine preacher curls

Sets: 3 Reps: 12

Triceps pushdown

Superset#1 Sets: 3 Reps: 20

Cable one arm tricep extension

Superset#1 Sets: 3 Reps: 10

Dips - triceps version

Sets:4 Reps: Failure

Day 4

Shoulders

Seated side lateral raise

Sets: 5 Reps: 20

Barbell shoulder press

Sets: 3 Reps: 10

Arnold dumbbell press

Sets: 3 Reps: 10

Front cable raise

Sets: 3 Reps: 12

Day 5

Back

Wide-grip lat pulldown

Sets: 5 Reps: 20

Bent over barbell row

Sets: 5 Reps: 12-20

One-arm dumbbell row

Sets: 5 Reps: 12-20

Barbell deadlift

Sets: 4 Reps: 8-15

Pullups

Sets: 4 Reps: Failure

Barbell shrug

Sets: 5 Reps: 20

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises