John Cena, a name synonymous with strength and dedication, has meticulously crafted a workout and diet regimen that has propelled him to the pinnacle of professional wrestling and acting.
His commitment to fitness is evident in his structured weekly workout routine and comprehensive daily diet plan.
Workout Routine
Cena’s workout routine is designed to target specific muscle groups each day, ensuring balanced development and adequate recovery.
1. Legs and Calves
Exercises:
- Leg Press: 5 sets of 20 reps
- Standing Bodyweight Calf Raise: 4 sets of 25 reps
- Seated Calf Raise: 10 sets of 10-20 reps
- Standing Single Leg Curl: 4 sets of 20-25 reps
- Leg Extension: 4 sets of 15 reps
- Squat: 4 sets of 10 reps
- Hack Squat: 3 sets of 15 reps (superset with Single Leg Extension)
- Single Leg Extension: 3 sets of 10 reps
2. Chest
Exercises:
- Incline Machine Press: 3-4 sets of 20 reps
- Incline Bench Press: 3-4 sets of 20 reps
- Pec Dec: 3-4 sets of 15 reps
- Cable Crossovers: 3-4 sets of 15 reps
- Bench Press: 3 sets of 10 reps
3. Arms
Exercises:
- Preacher Curl: 5 sets of 12 reps
- Standing Barbell Curl: 3 sets of 10-12 reps
- Seated Dumbbell Curl: 3 sets of 10-12 reps
- Standing Cable Curl: 3 sets of 12 reps
- Rope Pressdown: 3 sets of 20 reps (superset with Single Arm Cable Pressdown)
- Single Arm Cable Pressdown: 3 sets of 10 reps
- Lying Tricep Extension: 6 sets to failure
- Overhead EZ Bar Extension: 3 sets of 20 reps
- Seated Barbell Tricep Extension: 3 sets of 20 reps
- Tricep Dip: 4 sets to failure
4. Shoulders
Exercises:
- Rear Delt Machine Flyes: 5 sets of 20 reps
- Machine Overhead Press: 5 sets of 20 reps
- Machine Lateral Raise: 5 sets of 20 reps
- Seated Overhead Press: 3 sets of 10 reps
- Dumbbell Lateral Raise: 3 sets of 12 reps
- Military Press: 3 sets of 10 reps
5. Back
Exercises:
- Lat Pull Down: 5 sets of 20 reps
- Barbell Row: 5 sets of 12-20 reps
- One Arm Dumbbell Row: 5 sets of 12-20 reps
- Deadlift: 4 sets of 8-15 reps
- High Pulls: 4 sets of 20 reps
- Pull Up: 4 sets to failure
- Barbell Shrug: 5 sets of 20 reps
Diet Plan
Cena’s diet is structured to support his intense training regimen, focusing on high protein intake and balanced nutrition spread across seven meals daily.
Meal 1
- 4 scrambled eggs
- Swiss cheese
- Bacon
- Sautéed vegetables
or
- 100g oatmeal with raisins and apple sauce
- 6 egg whites
- 2 whole eggs
Meal 2
- 200-250 calorie protein bar
or
- 2 scoops of whey protein with 2 cups of water
Meal 3
- 2 chicken breasts
- 100g of brown rice
- Vegetables or salad
Meal 4
- Whole wheat pita bread
- Tuna
Meal 5
- 200-250 calorie protein bar
or
- 2 scoops of whey protein with 2 cups of water
Meal 6
- Pasta or brown rice
- Vegetables or salad
- Chicken or fish
Meal 7
- Low-fat cottage cheese
- Casein protein shake
| Meal | Protein Source | Carbohydrate Source | Vegetables/Salad | Additional |
|---|---|---|---|---|
| Meal 1 | Eggs, Swiss cheese, bacon | Oatmeal (optional) | Sautéed vegetables | Raisins, apple sauce |
| Meal 2 | Whey protein, protein bar | None | None | 2 cups of water |
| Meal 3 | Chicken breasts | Brown rice | Vegetables or salad | Olive oil dressing |
| Meal 4 | Tuna | Whole wheat pita bread | Leafy greens | Light mayonnaise |
| Meal 5 | Whey protein, protein bar | None | None | 2 cups of water |
| Meal 6 | Chicken or fish | Pasta or brown rice | Vegetables or salad | Lemon juice seasoning |
| Meal 7 | Low-fat cottage cheese, casein protein shake | None | None | Almonds or walnuts |
Cena’s regimen exemplifies the synergy between disciplined training and nutrition. His methodical approach underscores the importance of consistency and dedication in achieving peak physical condition.
FAQs
How often does John Cena train each week?
John Cena trains five days a week, dedicating each day to specific muscle groups to ensure balanced development and recovery.
What is the focus of John Cena’s diet?
His diet emphasizes high protein intake, balanced with carbohydrates and fats, spread across seven meals to support muscle growth and recovery.
Does John Cena incorporate supplements into his diet?
Yes, he includes protein bars and shakes, particularly whey and casein protein, to meet his nutritional requirements.
