Jump to the routine

John Cena’s Upper-Body Workout Routine

The WWE Superstar ditches his bodybuilding routine for compound powerlifting classics.

Jump to the Routine
  • 60 min

  • 7

  • Yes

John Cena Barbell Bench Press
Per Bernal
John Cena Barbell Bench Press
Per Bernal

John Cena used to train like a bodybuilder but now works out like an athlete—relying on compound exercises and strategically choosing set-and-rep schemes that ensure progression while reducing injury risk. He trains four days a week. All of Cena’s workouts are designed by his personal trainer, Rob MacIntyre.

SEE ALSO: John Cena Has Yet to Peak

Two days a week he focuses on Olympic lifts (snatch, clean and jerk), and two days a week he focuses on powerlifting moves. The workout presented here is from one of his powerlifting days. It’s a little bit lighter and shorter than one of his Olympic lifting days. MacIntyre notes, “He was preparing for a heavy week the next week, so weights were not the heaviest he works with. For the main lifts, all weights are chosen by me ahead of time, so he is trying to hit certain weights every workout. This helps hold him back from doing too much, which is the case for most athletes.”

Routine

Want a copy on the go?
Print

"Can't Sleeve Me" Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Barbell Bench Press

Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
90 sec
Equipment
Bench
Sets
3
Reps
6
Rest
90 sec
*Perform as a 1¼ Press: Lower the weight to upper chest. Push up one-quarter of the way. Lower back down to chest. Push up to full extension.
Exercise 3 of 7

Lying Dumbbell Triceps Extension

Equipment
Sets
3
Reps
8
Rest
90 sec
Exercise 4 of 7

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
5
Rest
90 sec
Exercise 6 of 7

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
6,6,5,5
Rest
90 sec
Exercise 7 of 7

Landmine Twist

Equipment
Sets
2
Reps
10
Rest
90 sec
See all of our tutorials