john cena workout and deit plan

Exercise and a healthy diet, go together like a needle and thread. Fitness, without a well-organized and quality nutritional plan, just would not work.

John Felix Anthony Cena, born in April 1977, is a WWE professional wrestler who has been signed to the organization since 2005. The 12-time WWE World Heavyweight Champion works very hard in the gym with his fitness trainer and friend Rob MacIntyre not just to gain pure strength but also improve his athleticism.

Cena was not a strong and muscular guy when he attended school. In high school, he weighed only 120 lbs. At 18, he started bodybuilding and working out at the gym vigorously, gaining substantial muscle mass and weight.

John Cena Diet Plan

john cena workout and deit plan

John Cena’s diet is, as important an aspect, as the work he puts in the gym when it comes to keeping in shape. As hard as he exerts inside the gym, his dietary regime accounts for much of the success behind his perfect frame. The following is the detailed list of food items that the leader of the Cenation consumes at different points of time in a day:

Breakfast. 6 Eggwhites, 2 whole Eggs, 100g Oatmeal with Raisins and Apple Sauce (Protein Bar as a gym supplement.
Gym Supplement. Protein Bar.
Lunch. 100g Brown Rice, 2 Chicken Breasts and Vegetables.
Snack. Whole Wheat Pita Bread with Tuna Fish.
Evening. Banana and Whey Protein Shake.
Dinner. Brown Rice/Pasta, Salad, Vegetable, Grilled Chicken/Fish.
Supplements. Low-Fat Cottage Cheese, Casein Protein Shake.

Cena’s diet plan broadly consists of seven meals in a day. Those meals are extremely rich in protein. This well-balanced and well-moderated meal plan provides him with the necessary and sufficient minerals, vitamins and proteins, that are essentially for body maintenance.

John Cena Body Measurements

  • Height: 1.85 m (6’ 1”)
  • Weight: 251 lbs (114 kg)
  • Chest: 50”
  • Waist: 36”
  • Biceps: 20”

John Cena Workout Routine


Even though Cena has a punchline “You can’t see me”, his magnificent physique is hard to ignore. The secret to his amazing body is the set of challenging exercises that he does 5 days a week. These workouts are so vigorous that they can only be taken upon by professional bodybuilders and wrestlers. The 24-time professional wrestling champion is guided by his coach and trainer Rob, who helps him in the gym do these exercises better. The WWE superstar has now shifted away from his original muscle development training, focusing on keeping aesthetic muscles as well as increasing endurance and resistance to pain.

On Monday, he focuses on doing leg and calf exercises

  • 4 sets of standing weightless calf-raises with 25 reps
  • 10 sets of seated calf-raises with 10-20 reps
  • 4 sets of standing single-leg curls with 20-25 reps
  • 5 sets of leg press with 20 reps
  • 4 sets of leg extensions with 15 reps
  • 4 sets of squats with 10 reps
  • 3 sets of hack squats with 15 reps
  • 3 sets of single-leg extensions with 10 reps

On Tuesday, he does chest workouts

  • 5 sets of incline barbell press with 20 reps
  • 3 sets of machine flies with 15 reps
  • 5 sets of inclined machine press with 20 reps
  • 3 sets of cable flyes with 15 reps
  • 3 sets of bench press with 10 reps

On Wednesday, he concentrates on his arms

  • 3 sets of standing barbell curls with 10-12 reps
  • 5 sets of preacher curls with 12 reps
  • 3 sets of seated dumbbell curl with 10-12 reps
  • 3-4 sets of standing cable curl with 12 reps
  • 3 sets of overhead cambered extension with 20 reps
  • 3 sets of rope press downs with 20 reps
  • 3 sets of single-arm cable triceps pushdowns with 10 reps
  • 6 sets of lying triceps extension
  • 3 sets of seated barbell extension with 20 reps

On Thursday, he performs shoulder training


  • 5 sets of rear deltoid machine flyes with 20 reps
  • 3 sets of dumbbell lateral with 12 reps
  • 5 sets of machine overhead press with 20 reps
  • 5 sets of machine side laterals with 20 reps
  • 3 sets of seated military press with 10 reps
  • 5 sets of machine side laterals with 20 reps
  • 3 sets of standing barbell press with 10 reps

On Friday, his training program only includes back exercises

  • 5 sets of lat pull downs with 20 reps
  • 5 sets of shrugs with 20 reps
  • 5-12 sets of bent barbell rows with 20 reps
  • 4 sets of pull-ups
  • 5-12 sets of arm dumbbell rows with 20 reps
  • 4-8 sets of deadlifts with 15 reps
  • 4 sets of high rows with 20 reps.

Apart from this John Cena also likes to perform 60 crunches each day after completing his training.