John Cena’s Complete Workout Routine and Diet Plan
After John Cena’s attention-grabbing appearance at the 96th Academy Awards, the spotlight is once again on his impressive physique and muscular build. Despite transitioning from the wrestling ring to the big screen, Cena has maintained his enviable physique through a dedicated workout routine and disciplined diet plan. Let’s delve into how John Cena continues to stay in peak physical condition at 46 years old.
Workout Routine
John Cena’s workout routine is a crucial aspect of his fitness regimen. Known for his strength and muscularity, Cena’s workouts focus on a combination of weight training, cardio, and functional exercises. Here is an overview of Cena’s typical workout routine:
1. Strength Training: Cena incorporates heavy weightlifting sessions to build and maintain muscle mass. His routine includes compound exercises like squats, deadlifts, bench presses, and overhead presses.
2. Cardiovascular Exercise: To stay lean and improve cardiovascular health, Cena includes intense cardio sessions such as HIIT (High-Intensity Interval Training), sprints, and rowing.
3. Functional Training: Cena performs functional exercises like kettlebell swings, battle ropes, and tire flips to enhance overall strength, agility, and coordination.
Diet Plan
In addition to his rigorous workout routine, John Cena follows a structured diet plan to fuel his workouts and support muscle recovery. Cena’s diet emphasizes high protein intake, healthy fats, complex carbohydrates, and plenty of water. Here is an outline of Cena’s typical diet plan:
1. Protein: Cena includes lean protein sources like chicken, turkey, fish, eggs, and protein shakes to support muscle growth and repair.
2. Carbohydrates: Complex carbohydrates such as brown rice, sweet potatoes, quinoa, and whole grains provide sustained energy for his intense workouts.
3. Fats: Healthy fats from sources like avocados, nuts, seeds, and olive oil are essential for overall health and hormone production.
4. Vegetables and Fruits: Cena ensures he gets a variety of colorful fruits and vegetables to provide essential vitamins, minerals, and antioxidants.
5. Hydration: Adequate water consumption is crucial for Cena to stay hydrated, support digestion, and maintain overall performance.
John Cena's Workout Routine
Billed at 114kg and standing 185cm tall, John Cena's impressive physique is a result of consistent hard work rather than just good genetics. Despite starting at a modest 54kg in high school, the now 46-year-old has sculpted his muscular frame through a rigorous workout routine that he has maintained over the years.
Even after stepping out of the wrestling ring, Cena has continued to prioritize staying in shape. His approach focuses on size rather than just strength. By opting for lighter to moderate weights and aiming for higher volume with increased rep ranges, Cena has successfully packed on muscle mass. It's essential to note that the emphasis of this workout plan is on volume rather than heavy lifting.
Cena follows a five-day split routine, dedicating each day to a specific muscle group. This is followed by two days of rest, allowing his body to recover from the intense workload. Here is a breakdown of John Cena's typical weekly training schedule:
Monday – Legs
Tuesday – Chest
Wednesday – Arms
Thursday – Shoulders
Friday – Back
Saturday and Sunday – Rest
By following this structured workout regimen, Cena has been able to not only build but also maintain his impressive physique, proving that consistency and dedication are key components of achieving fitness goals.
John Cena's Complete Workout Routine
John Cena, the legendary WWE superstar and actor, is known for his impressive physique and dedication to fitness. His workout routine is meticulously designed to target different muscle groups on specific days of the week. Let's take a closer look at Cena's intense training regimen:
Leg Day
Leg extension – 4 x 15 reps
Leg press – 5 x 20 reps
Squats – 4 x 10 reps
Hack squats – 3 x 15 reps
Standing single leg curls – 4 x 20-25 reps
Seated calf raises – 4 x 10-20 reps
Standing calf raises – 4 x 25 reps
Chest Day
Bench press – 3 x 10 reps
Incline machine press – 3-4 x 20 reps
Incline bench press – 3-4 x 20 reps
Machine flys – 3-4 sets, 15 reps
Cable flys – 3 x 15 reps
Arms Day
Standing barbell curls – 3 x 10-12 reps
Seated dumbbell curls – 3 x 10-12 reps
Preacher curls – 5 x 12 reps
Standing cable curls – 3 x 12 reps
Overhead skull crushers – 3 x 20 reps
Seated barbell tricep extension – 3 x 20 reps
Lying tricep extension – 6 sets, to failure
Single arm cable pushdowns – 3 x 10 reps
Tricep dip – 4 sets, to failure
Shoulders Day
Machine overhead press – 5 x 20 reps
Seated overhead press – 3 x 10 reps
Seated military press – 3 x 10 reps
Standing barbell press – 3 x 10 reps
Machine side lateral raises – 5 x 20 reps
Dumbbell lateral raise – 3 x 12 reps
Rear delt cable flyes – 5 x 20 reps
Back Day
Barbell rows – 5 x 12-20 reps
Deadlifts – 4 x 8-15 reps
One arm dumbbell rows – 5 x 12-20 reps
Lat pulldowns – 5 x 20 reps
High pulls – 4 x 20 reps
High rows – 4 x 20 reps
Pull-ups – 4 x to failure
Shrugs – 4 x 20 reps
Abs Finisher
John Cena's abs finisher includes:
Abdominal crunches – 1 x 60 reps
Planks – 3 sets, 1 minute each
Knee to elbow planks – 3 x 15-20 reps
Cena's meticulously planned workout routine showcases his commitment to achieving and maintaining peak physical condition across all muscle groups. These workouts, combined with proper nutrition and rest, play a crucial role in his overall fitness journey.
John Cena's Diet Plan
Want to eat like John Cena? Here's a glimpse into the WWE superstar's monstrous yet relatively bland diet that fuels his intense workouts. Cena consumes a staggering seven meals a day, consisting of high protein, low carbs, and healthy fats. Below is a breakdown of a typical day of eating for John Cena:
Meal 1: Breakfast
Option 1: 4 scrambled eggs with Swiss cheese and bacon, sautéed vegetables
Option 2: 100g oatmeal with raisins and apple sauce, 6 egg whites, 2 whole eggs
Meal 2: Mid-morning snack
Option 1: 2 scoops of whey protein with water
Option 2: Protein bar
Meal 3: Lunch
2 chicken breasts, 100g brown rice with vegetables or salad
Meal 4: Afternoon snack
Can of tuna on whole wheat pita bread
Meal 5: Pre-dinner snack
Option 1: 2 scoops of whey protein with water
Option 2: Protein bar
Meal 6: Dinner
Pasta or brown rice with chicken or fish, vegetables or salad
Meal 7: Post-dinner snack
Low-fat cottage cheese and a casein protein shake
John Cena's diet plan focuses on providing a constant source of high-quality protein to support muscle growth and repair, combined with nutrient-rich whole foods and supplements to meet his demanding physical regimen.
