John Cena Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

For anyone who has ever seen WWE Heavyweight Champion John Cena, it’s obvious the man is a mountain. Probably one of the biggest, most sculpted guys in the WWE today. Cena got to the size he is today using a specific workout based on High Volume Training, working out five days a week, and dividin... more

For anyone who has ever seen WWE Heavyweight Champion John Cena, it’s obvious the man is a mountain. Probably one of the biggest, most sculpted guys in the WWE today. Cena got to the size he is today using a specific workout based on High Volume Training, working out five days a week, and dividing his areas of focus each day by body parts (i.e. legs and calves, arms, shoulders, back, and chest).

Following this John Cena bodybuilding routine may not find you hoisting the WWE Heavyweight Title over your head for all to see, but you will definitely start to look like you could.

Frequency Matters

One of the differences you’ll notice by following Cena’s workout regimen is the frequency of your workouts throughout the week, as well as the variety of reps and sets you will do. In many instances, workouts will focus on specific approaches for specific needs/wants. For example, someone wanting to increase overall strength will do heavier lifts, for less reps, and increased periods of reps in-between.

Tone Without Bulk

On the flip-side, someone looking to tone up what they have without adding as much mass or strength will go higher reps, with less weight, and little to no rest in-between. This approach will tighten existing muscles without adding bulk. In addition, this is why you will see a lot of body builders, use extremely light weights or weight bands before a show to make the mass they already have pop for the crowds.

Using Muscle Confusion

The key to Cena’s gym workout is he will mix up what he does from both groups. Using sets of 3-5, this Cena workout will implement reps of 10-12 with his heavier weights, and then hit reps of 12-25 with lighter weights, this helps in keeping his muscle mass up as well as toned. This approach is referred to at times as ‘muscle confusion’. Because your muscles will get used to a routine over time, keeping them confused by changing exercises, weights and reps will not only ensure you continue growing, bigger and more toned, but you will also be less likely to plateau as often. This is a good thing and just another reason why the John Cena bodybuilding plan is a great choice.

Get Started Now!

Bottom line is, if you want to get as big and cut as John Cena, it is definitely going to take some work, but following this John Cena workout regimen, partnered with a solid diet, makes it highly achievable.

John Cena Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings
John Cena Workout Plan

John Cena Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

For anyone who has ever seen WWE Heavyweight Champion John Cena, it’s obvious the man is a mountain. Probably one of the biggest, most sculpted guys in the WWE today. Cena got to the size he is today using a specific workout based on High Volume Training, working out five days a week, and dividin... more

For anyone who has ever seen WWE Heavyweight Champion John Cena, it’s obvious the man is a mountain. Probably one of the biggest, most sculpted guys in the WWE today. Cena got to the size he is today using a specific workout based on High Volume Training, working out five days a week, and dividing his areas of focus each day by body parts (i.e. legs and calves, arms, shoulders, back, and chest).

Following this John Cena bodybuilding routine may not find you hoisting the WWE Heavyweight Title over your head for all to see, but you will definitely start to look like you could.

Frequency Matters

One of the differences you’ll notice by following Cena’s workout regimen is the frequency of your workouts throughout the week, as well as the variety of reps and sets you will do. In many instances, workouts will focus on specific approaches for specific needs/wants. For example, someone wanting to increase overall strength will do heavier lifts, for less reps, and increased periods of reps in-between.

Tone Without Bulk

On the flip-side, someone looking to tone up what they have without adding as much mass or strength will go higher reps, with less weight, and little to no rest in-between. This approach will tighten existing muscles without adding bulk. In addition, this is why you will see a lot of body builders, use extremely light weights or weight bands before a show to make the mass they already have pop for the crowds.

Using Muscle Confusion

The key to Cena’s gym workout is he will mix up what he does from both groups. Using sets of 3-5, this Cena workout will implement reps of 10-12 with his heavier weights, and then hit reps of 12-25 with lighter weights, this helps in keeping his muscle mass up as well as toned. This approach is referred to at times as ‘muscle confusion’. Because your muscles will get used to a routine over time, keeping them confused by changing exercises, weights and reps will not only ensure you continue growing, bigger and more toned, but you will also be less likely to plateau as often. This is a good thing and just another reason why the John Cena bodybuilding plan is a great choice.

Get Started Now!

Bottom line is, if you want to get as big and cut as John Cena, it is definitely going to take some work, but following this John Cena workout regimen, partnered with a solid diet, makes it highly achievable.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • EZ-Curl Bar
  • Barbell
  • Lat Pulldown Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
5 sets, 25 reps, 01:00 rest
5 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Middle Back / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
10 sets, 60 reps, 01:00 rest
10 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
5 sets, 25 reps, 01:00 rest
5 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Middle Back / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
10 sets, 60 reps, 01:00 rest
10 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
5 sets, 25 reps, 01:00 rest
5 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Middle Back / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
10 sets, 60 reps, 01:00 rest
10 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
5 sets, 25 reps, 01:00 rest
5 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
1 sets, 60 reps, 01:00 rest
1 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Middle Back / Intermediate
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
10 sets, 60 reps, 01:00 rest
10 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
5 sets, 20 reps, 01:00 rest
5 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Triceps primary Quads primary Biceps primary Shoulders primary Abs primary Lats primary Middle back primary Traps primary Calves primary Hamstrings primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • EZ-Curl Bar
  • Barbell
  • Lat Pulldown Machine
Show All

162 people started this plan

1 Review

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    Mohammed Abdin
    over 3 years ago
    #

John Cena Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • EZ-Curl Bar
  • Barbell
  • Lat Pulldown Machine
Show All

162 people started this plan