john cena workout

One of the world’s most famous wrestling champions, John Cena is well known for his bodybuilder physique and amazing strength. While his methods of reaching said peak of physical fitness have often been questioned, the truth of the matter is that Cena simply resorts to using a well planned and well moderated training regimen. It is officially known as the John Cena workout and diet plan, and can be found on many bodybuilding websites.

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What Type of Exercises Does John Cena Do?

john cenaThe Official John Cena workout and diet plan contains a good variety of exercises. Each one was chosen specifically to help the wrestler develop and build his muscles to the best possible effect. If one was to label the intensity and complexity of Cena’s workout, the workout could be simply classified as for intermediate level only.

John Cena created his workout routine by focusing mainly on the exercises that would be most beneficial towards building and strengthening his muscles. Among the varied list of exercise moves that he uses, there are also the following:

Leg Presses

This exercise focuses mainly on the quad muscles, that is, from the thighs to the top of the knees. It is a simple exercise move and focuses mostly on strength building. In this exercise, a simple piece of equipment is used wherein the user is using his or her legs to push up a weight from a forty five degree angle bend.

Seated Calf Raise

Another mainly strength building exercise in the John Cena workout and diet routine, the seated calf raise is simple but effective for strengthening the entire calf muscles. Like the previously mentioned exercise, this one also involves a fairly simple machine and can be used even by novices.

Squat

Squats are among the easiest and most basic of exercises once you have mastered the right form. However, it is included in John Cena’s official workout mainly for the reason that it uses a lot of muscles at once, making it efficient for strength building.

It can be done either in the traditional way, that is, without any equipment besides the body being exercised, or with a barbell. Squats with barbells, otherwise known as weighted squats, are for the slightly more advanced, therefore practice with traditional squats is needed to make sure that the technique is being executed properly.

Barbell Bench Press

Working mainly on the chest muscles, this intermediate level bench press exercise also affects the shoulders and triceps. It is one of the most commonly seen types of exercises because of its pure effectiveness in building the chest muscles. In the official John Cena workout and diet routine, he does a maximum of ten repeats for this exercise alone.

Standing Barbell Curl

Focusing on the biceps, this exercise involves the use of the standard barbell and can be executed by beginning bodybuilders. It is the standard bicep exercise and is the basis for many others. For the John Cena workout and diet routine, it has three sets with repetitions going up to somewhere between ten and twelve.

Triceps Dip

Yet another arm focusing exercise, this particular one targets the triceps muscles, with the chest and shoulder muscles also being slightly affected. It is one of the simplest forms of arm exercises and requires the use of a simple piece of equipment, namely parallel dip bars, making it easy for beginners to quickly get into the habit of doing it.

Unlike a lot of the official exercises in the John Cena workout and diet routine, however, this exercise has a repetition that does not end. This means that Cena keeps using the triceps dip until he can no longer perform it.

Military Press

One of the oldest and most favored exercises for strengthening the shoulders and triceps muscles, the military press involves the use of the standard barbell. It is simply a matter of slowly raising the barbell above the head and then down almost to the chest repeatedly. The trick in this exercise is that one must be constantly aware of every movement he or she is making, and that the body must always be straight and without momentum.

Does John Cena Have a Routine?

john cena

Yes, there is an official John Cena workout and diet routine. It can be found on many places on the Internet and gives the details of what John Cena does to keep himself in shape and what he does to promote physical strength.

What’s the Official John Cena Routine?

john cena

On the exercise part of his bodybuilding workout, John Cena uses a variety of techniques and exercise moves to build his muscles. He spreads this routine over a period of five days, with each day focusing on certain parts of his body. The physical part of the official John Cena workout and diet routine goes mainly like this:

  • Day One – Leg and calf muscles
  • Day Two – Chest muscles
  • Day Three – Arm muscles
  • Day Four – Shoulder muscles
  • Day Five – Back muscles

John Cena also includes workouts for his abdomen, which he adds to each official daily routine. Such abdomen workouts consist mainly of a single set of crunches.

What Is John Cena’s Diet?

John Cena is one of the bodybuilding enthusiasts that know that it takes more than pure exercise to reach true physical fitness. Eating properly and in accordance with the current training regimen is important, as food is what fuels the body and gives it the means to keep building up. In the official John Cena workout and diet plan, his basic diet plan can be cut down to this:

  • For breakfast: applesauce, oatmeal and eggs.
  • For a supplement while at the gym: a protein bar.
  • For lunch: brown rice and vegetables, with a couple of chicken breasts.
  • For snacks: whole wheat bread and tuna.
  • For evening: a protein shake with a banana.
  • For dinner: either pasta or brown rice, a serving of vegetables, and salad with either chicken or fish.
  • For a supplement: a protein shake and low fat cottage cheese.

The supplements count as helpful additions during his training. The official John Cena workout and diet plan demands a certain level of nutrition, and Cena makes sure that he reaches it every time.

If you liked this post, you should check out Dwayne “The Rock” Johnson’s routine.

By Daniel

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