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The John Cena Workout

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

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  • 3 days

  • 27

  • Yes

john cena workout
john cena workout

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.

Routine

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Day 1: Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 27

Barbell Bench Press

Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
--
Cena used 352, 374, and 383 for his sets.
Exercise 2 of 27

Pause Bench Press

Equipment
Sets
3
Reps
1
Rest
--
How to
Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.
Equipment
Barbell, Bench
Sets
3
Reps
6
Rest
--
Exercise 5 of 27

Inverted Row

Equipment
Barbell, Squat Rack
Sets
3
Reps
12
Rest
--
Exercise 7 of 27

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
--
Elbows in.
Exercise 8 of 27

Cable Rear Delt Raise

Equipment
Sets
3
Reps
10
Rest
--

Day 2: Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 27

Clean and Jerk

Equipment
Sets
5
Reps
1
Rest
--
Use heavy, but sub-maximal weights.
Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
--
Exercise 11 of 27

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
--
Exercise 12 of 27

Barbell Bench Press

Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
--
Cena used a 305 lb barbell.
Exercise 13 of 27

Chinup

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
--
Exercise 14 of 27

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12
Rest
--
Exercise 15 of 27

Isometric Back Extension

Equipment
Sets
3
Reps
30 sec
Rest
--

Day 3: Lower Body Power

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 27

Barbell Landmine

Equipment
Sets
2
Reps
10 each
Rest
--
Use 45 lb weights.
Exercise 17 of 27

Decline Barbell Situp

Equipment
Sets
2
Reps
15 each
Rest
--
Use 45 lb weights.
Exercise 18 of 27

Barbell Sidebend

Equipment
Sets
1
Reps
2
Rest
--
Use 45 lb weights.
Exercise 19 of 27

Clean

Equipment
Barbell
Sets
3
Reps
3,2,1
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 20 of 27

Clean

Equipment
Barbell
Sets
3
Reps
2,1,1
Rest
< 30 sec between sets. 2-3 min after completing all 3 sets
Use 265 lb weights for the 1st set, 275 lb weights for 2nd set, and 285 lb weights for 3rd set.
Exercise 21 of 27

Clean

Equipment
Barbell
Sets
3
Reps
2,1,1
Rest
< 30 sec between sets
Use 285 lb weights for the 1st set, 295 lb weights for 2nd set, and 305 lb weights for 3rd set.
Exercise 22 of 27

Hanging Snatch

Equipment
Sets
1
Reps
1
Rest
--
Use 95 lb weights.
Exercise 23 of 27

Snatch-Grip Shrug

Equipment
Sets
1
Reps
3
Rest
--
Use 95 lb weights.
Exercise 24 of 27

Hanging Snatch

Equipment
Sets
5
Reps
3,3,3,3,9
Rest
--
Use 95 lb weights for 1st 2 sets and 145 lb weights for last 3 sets.
Exercise 25 of 27

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5,3,5,5,5
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 26 of 27

Pause Squat

Equipment
Sets
2
Reps
3
Rest
--
Use 455 lb weights. Sit for three full seconds in the hole on each rep.
Exercise 27 of 27

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
3
Rest
--
Use 335 lb weights for 1st set and 340 lb weights on 2nd and 3rd sets.
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