John Cena’s training program!


John Cena is not as strong as he looks. He is even stronger! Working alongside Rob MacIntyre, a long-time friend, and trainer, Cena has moved away from the traditional bodybuilding he grew up with, now focusing more on strength gain, allowing him to maintain muscle while improving his body. athleticism and its resistance to injury.

John Cena’s training program!

The training sessions that follow are the actual Cena routines, slightly modified for the less experienced. The ten-time WWE Champion and two-time World Heavyweight Champion try to reach a new maximum on his main drills every six weeks. Follow the program, and you will break your records at the same time and develop muscle mass.


Do not try to put a lot of weight from the beginning. Put the weight that corresponds to your physical capacity. During the first 3 weeks of work, you only need to work up to 80% of the maximum load that you can put on each exercise. The next 3 weeks, put up the heaviest load you can handle for playoffs and rehearsals. See the tables at the bottom of each day’s workout next for the number of repetitions and sets.

Day 1

1. Squat

How to do it: Grasp the bar off the shoulder width. Dive under the bar and lift it off of the squat support brackets to rest on your trapezes or rear deltoids. Back off and place your feet shoulder-width apart. Breathe deeply and push your hips back to lower your body until your thighs are at least parallel to the floor. Then reassemble.

2. Front squat

How to do it: Hold the bar shoulder-width apart and raise your elbows so your arms are parallel to the floor. Plant your feet shoulder-width apart and turn your toes slightly outward. Crouch as low as possible and go back to squat.

3. Leg Curl

How to do it: Do this exercise using a leg curl machine (bending of the legs).

© Men’s journal
John Cena
© Men’s Journal

Day 2

1. Developed lying 

How to do it: Grasp the bar off the shoulder width. Pull it out of the holder and lower the bar to the sternum, bending your elbows close to the sides. Push the bar up.

2. Pause bench press 

How to do it: Lower the bar to your chest and pause (but do not rest) for two seconds. Push up.

3. Rowing Dumbbell

Weeks 1-3: Series: 4; repetitions: 8

Weeks 4-6: Series: 4; repetitions: 5

4. Developed recumbent dumbbell dumbbell

Weeks 1-3: Series: 4 repetitions: 8

Weeks 4-6: Series: 4 repetitions: 5

5. Tractions

Weeks 1-3: Sets: 3: Repetitions: as many as possible

Weeks 4-6: Sets: 3: Repetitions: 5 (with weights)

6. Pullover

Series: 3: Repetitions: 10-12

How to do it: Hold the end of a dumbbell with both hands and lie on a bench. Lower the weight behind your head to feel a stretch in your back. Put the weight back to your chest.

For the first 2 exercises: 

© Men’s Journal
John Cena
© Men’s Journal

Day 4

  1. Snatch

Stand with your feet hip-width apart and your shins against the bar. Grab the bar and, keeping your lower back flat, push your heels down to start lifting the bar. When he is above your knees, push your hips explosively and shrug your shoulders. Let the momentum carry the weight over you. (this is the weightlifting exercise)

2. Power clean

Almost like the snatch, but use a shoulder-width grip and “grab” the bar at the shoulders so that your arms are parallel to the floor and your palms are facing the ceiling.

3. Front squat

See the instructions of day 1.

© Men’s journal
© Men’s journal

Day 6

1. Push Press

Weeks 1-3: Series: 3: Repetitions: 5

Weeks 4-6: Series: 3: Repetitions: 3

How to do it: Hold the bar at shoulder width and push it out of the holder. Keep your forearms perpendicular to the floor. Bend your hips, force with your knees to raise the bar above your head in an explosive way.

2. Developed lying tight grip. 

Weeks 1-3: Series: 3 Repetitions: 5

Weeks 4-6: Series: 3 Repetitions: 3

3. Triceps Pullover

Series: 4: Repetitions: 6

4. Draw triceps side

Series: 3: Repetition: 8-10

How to do it: Attach a handle to the low pulley. Standing on the side, grab it with your left hand and raise your arm to the side up.

5. Curl dumbbell sitting

Series: 3: Repetition: 8

6. Bradford Press

Series: 3: Repetition: 8