John Cena Gym Workout And Diet Plan

John Cena Gym Workout And Diet Plan

John Cena is a famous Hollywood actor as well as WWE wrestler. He has awesome body with so many strong muscles and a perfect height. He started building his body earlier by this college years. Just by the age of 18, he started making his body – a muscular body. Then he started his career as professional wrestler and got much success.

john cena diet plan
john cena diet plan

Also in his profession, his body has helped in winning so many fights and earner fame. But for building such great and muscular body – one needs to work much harder. So, here are some tips regarding building such body as John Cena has. Read all these John Cena Gym workout and diet.

John Cena Gym Workout Tips

First of all, any body builder needs to work out regularly. So talking about the John Cena work out – here are all the details regarding Cena’s work out schedule. So read all these detailed description and follow John Cena’s exercises. There are various exercise as per different parts of body. As per legs, shoulders, back etc. there are different tips and types and sets. So get all these details and then follow them.

John Cena body building
John Cena body building

Day 1 – Legs and Calves

  • Seated Calf Raises – 10 sets, 10 – 20 reps
  • Standing Weightless Calf Raises – 4 sets, 25 reps
  • Standing Single-leg Curls – 4 sets, 20 – 25 sets
  • Leg Presses – 5 sets, 20 reps
  • Leg Extensions – 4 sets, 15 reps
  • Squats – 4 sets, 10 reps
  • Hack Squats – 3 sets, 15 reps
  • Single-Leg Extensions – 3 sets, 10 reps.

Day 2 – Chest

  • Inclined Barbell Press – 5 sets, 20 reps
  • Machine Flies – 3 sets, 15 reps
  • Inclined Machine Press – 5 sets, 20 reps
  • Cable Flies – 3 sets, 15 reps
  • Bench Press – 3 sets, 10 reps.

Day 3 – Arms

  • Standing Barbell Curl – 3 sets, 10 – 12 reps
  • Preacher Curls – 5 sets, 12 reps
  • Seated Dumbbell Curl – 3 sets, 10 – 12 reps
  • Standing Cable Curl – 3 – 4 sets, 12 reps
  • Overhead Cambered Extension – 3 sets, 20 reps
  • Rope Press Downs – 3 sets, 20 reps
  • Single-arm Cable Press Downs – 3 sets, 10 reps
  • Lying Triceps Extension – 6 sets
  • Seated BB Extension – 3 sets, 20 reps.

Day 4 – Shoulders

  • Rear Delt machine Flies – 5 sets, 2o reps
  • Dumbbell Laterals – 3 sets, 12 reps
  • Machine Overhead Press – 5 sets, 20 reps
  • Machine Side Laterals – 5 sets, 20 reps
  • Seated Military – 3 sets, 10 reps
  • Machine Side Laterals – 5 sets, 20 reps
  • Standing Barbell Press – 3 sets, 10 reps.

Day 5 – Back

  • Lat Pull Downs – 5 sets, 20 reps
  • Shrugs – 5 sets, 20 reps
  • Bent Barbell Rows – 5 – 12 sets, 20 reps
  • Pull-ups – 4 sets
  • Arm Dumbbell Rows – 5 – 12 sets, 20 reps
  • Dead Lifts – 4 to 8 sets, 15 reps
  • High Rows – 4 sets, 20 reps.

John Cena Diet Plans:

While following such harder exercise schedule, one needs to follow tight diet schedule. So that body gets proper proteins and carbohydrates. So by gaining much of proteins and other high calories food, all of them needs to be digested. Here is the diet plan of John Cena.

  • Brown Rice, Oatmeal, Whole eggs are preferred for breakfast and also protein bar is a healthy supplement.
  • For lunch, chicken is considered as a good meal. Also some healthy salad can also be a good choice.
  • For dinner, Chicken – fish are a good choice. Also pasta or brown rice can also be considered for meal.
  • For Snacks, a healthy whole wheat or multigrain bread sandwich is a good option. Also a protein shake is preferable.


So all these are the Work out planning and diet tips of John Cena. All these tips can turn out into a healthy and muscular body. If you are thinking about building such muscular body follow all these tips and then it will result into a healthy body.

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