Athlete/Celebrity Workouts

The John Cena Workout

Think you've got what it takes to train like a Superstar? This three-day workout will test your might.

john cena workout
Duration 3 days
Exercises 27
Equipment Yes

John Cena's One-Rep Max Record Sheet

Squat: 600
Bench: 481
Deadlift: 664
Clean & Jerk: 286
Clean: 358
Snatch: 304
Overhead Press: 344

Do you have what it takes to train like the WWE’s biggest Superstar?

What follows is a sample of John Cena’s upper and lower body training, provided by his personal trainer, Rob MacIntyre. These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

Day 1: Upper Body

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
5 reps
-- rest
Cena used 352, 374, and 383 for his sets.

Exercise 2

Pause Bench Press
exercise image placeholder
3 sets
1 reps
-- rest
Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.

Exercise 3

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
3 sets
6 reps
-- rest

Exercise 4

Plate Pushup
exercise image placeholder
3 sets
6-8 reps
-- rest

Exercise 5

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
3 sets
12 reps
-- rest

Exercise 5A

Machine Pec Flye
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 5B

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
12 reps
-- rest
Elbows in.

Exercise 5C

Cable Rear Delt Raise
exercise image placeholder
3 sets
10 reps
-- rest

Day 2: Upper Body

Exercise 1

Clean and Jerk
exercise image placeholder
5 sets
1 reps
-- rest
Use heavy, but sub-maximal weights.

Exercise 2A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 2B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
8-10 reps
-- rest

Exercise 3A

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
5 reps
-- rest
Cena used a 305 lb barbell.

Exercise 3B

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
10 reps
-- rest

Exercise 4A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
12 reps
-- rest

Exercise 4B

Isometric Back Extension
exercise image placeholder
3 sets
30 sec reps
-- rest

Day 3: Lower Body Power

Exercise 1

Barbell Landmine
exercise image placeholder
2 sets
10 each reps
-- rest
Use 45 lb weights.

Exercise 2

Decline Barbell Situp
exercise image placeholder
2 sets
15 each reps
-- rest
Use 45 lb weights.

Exercise 3

Barbell Sidebend
exercise image placeholder
1 sets
2 reps
-- rest
Use 45 lb weights.

Exercise 4

Clean You'll need: Barbell How to
Clean thumbnail
3 sets
3,2,1 reps
-- rest
Perform as warmup. Use 135 lb weights for the 1st set, 185 lb weights for 2nd set, and 235 lb weights for 3rd set.

Exercise 5

Clean You'll need: Barbell How to
Clean thumbnail
3 sets
2,1,1 reps
< 30 sec between sets. 2-3 min after completing all 3 sets rest
Use 265 lb weights for the 1st set, 275 lb weights for 2nd set, and 285 lb weights for 3rd set.

Exercise 6

Clean You'll need: Barbell How to
Clean thumbnail
3 sets
2,1,1 reps
< 30 sec between sets rest
Use 285 lb weights for the 1st set, 295 lb weights for 2nd set, and 305 lb weights for 3rd set.

Exercise 7

Hanging Snatch
exercise image placeholder
1 sets
1 reps
-- rest
Use 95 lb weights.

Exercise 8

Snatch-Grip Shrug
exercise image placeholder
1 sets
3 reps
-- rest
Use 95 lb weights.

Exercise 9

Hanging Snatch
exercise image placeholder
5 sets
3,3,3,3,9 reps
-- rest
Use 95 lb weights for 1st 2 sets and 145 lb weights for last 3 sets.

Exercise 10

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
5,3,5,5,5 reps
-- rest
Use 225 lb weights for 1st set, 315 lb for 2nd set, 405 lb for 3rd set, 455 lb for 4th set, and 495 lb for 5th set.

Exercise 11

Pause Squat
exercise image placeholder
2 sets
3 reps
-- rest
Use 455 lb weights. Sit for three full seconds in the hole on each rep.

Exercise 12

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
3 sets
3 reps
-- rest
Use 335 lb weights for 1st set and 340 lb weights on 2nd and 3rd sets.
Comments