John Cena: A Winning Workout

Hustle, Loyalty and Respect

John Cena is one of the greatest pro wrestlers of all time, and has recently gained even more fame as he nears the end of his career. Cena has been wrestling for 15-plus years, powering through gimmicks, winning championships, and fighting through debilitating injuries. The reason he has had such a long, productive, successful career is by consistently working out and training. You don’t just roll out of bed and wrestle 250 nights out of the year without dedication.

john cena work out

Image via: Men's Fitness

Resistance Bands

If you look at Cena’s body, he looks like he is chiseled from stone. He has a bodybuilder’s physique, and a lot of that has to do with the work he does with weights, exercise balls and resistance bands. Cena relies on a variety of routines to challenge his body, isolate muscle groups, and build strength.

The slogan “Hustle, Loyalty and Respect,” revolves around Cena’s never say die attitude. This isn’t something his character just says—he lives and breathes this slogan. That’s why he’s been able to recover from major injuries including herniated disks, torn triceps, and a torn pectoral. He doesn't shrug off doctors to put himself at risk. He gathers all the information and then trains hard to get back on top. And keeping himself in such great condition allows his body to recover quicker than most.

John Cena’s Workout

Check out this muscle building workout routine via Muscle & Strength, used by John Cena to build substantial portion to his current muscle mass.

  • Day 1 - Legs and Calves
  • Day 2 - Chest
  • Day 3 - Arms
  • Day 4 - Shoulders
  • Day 5 - Back

Abs Training - John Cena performs one set of 60 crunches following each training day.

Day 1 - Legs and Calves
Seated Calf Raise1010-20
Standing Bodyweight Calf Raise425
ExerciseSetsRep Goal
Standing Single Leg Curl420-25
Leg Press520
Leg Extension415
Hack Squat (Super set with next exercise)315
Single Leg Extension310
Day 2 – Chest
Incline Machine Press3-420
Incline Bench Press3-420
Pec Dec3-415
Cable Crossovers3-415
Bench Press310


Day 3 - Arms
Preacher Curl512
Standing Barbell Curl310-12
Seated Dumbbell Curl310-12
Standing Cable Curl312
ExerciseSetsRep Goal
Rope Pressdown (Superset with next exercise)320
Single Arm Cable Pressdown310
Lying Tricep Extension6Failure
Overhead EZ Bar Extension320
Seated Barbell Tricep Extension320
Tricep Dip4Failure
Day 4 – Shoulders
Rear Delt Machine Flyes520
Machine Overhead Press520
Machine Lateral Raise520
Seated Overhead Press310
Dumbbell Lateral Raise312
Military Press310


Day 5 - Back
Lat Pull Down520
Barbell Row512-20
One Arm Dumbbell Row512-20
High Pulls420
Pull Up4Failure
Barbell Shrug520

John Cena Conditioning and Training

Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron. Today, he weighs in at 240 pounds. Cena’s focus is on volume training and getting a good pump. Professional wrestling certainly takes a toll on the body, so building strength and maintaining peak condition with the help of weights, exercises balls and resistance bands are key to a long and successful career.

Start working toward your John Cena-like body by visiting DynaPro Direct for the best quality equipment.






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