John Cena’s Workout Routine And Diet Plan: How The WWE Superstar Stays In Shape

One of the most iconic moments in Oscar history has to be John Cena’s eye-grabbing appearance at the 96th Academy Awards where he stripped down to a bare placard to announce the winner.

The act brought the spotlight once again on Cena’s jacked-up physique and impressive build.

The WWE superstar known for his unparalleled strength turned 47 in April 2024 and oh boy, does he continue to inspire fitness enthusiasts and aspiring athletes around the world! 

Throughout his wrestling career of over 20 years, Cena has bagged numerous WWE championships. The 16-time World Champion’s achievements not only showcase his skills in the ring but also highlight his dedication to maintaining an exceptional level of fitness.

Apart from his captivating presence in the ring, Cena has dabbled in acting and appeared in Hollywood hits like the Fast & Furious franchise, The Suicide Squad and Peacemaker (both 2021). However, despite transitioning from the wrestling ring to the silver screen, he has managed to maintain his enviable physique through a consistent workout routine and a strict diet plan.

On that note, here’s how John Cena continues to stay at the top of his fitness game even in his late 40s.

John Cena’s workout routine

Weighing 114 kg and standing tall at 6.1 feet with bulked-up muscles, John Cena’s ripped physique is a prime example of hard work meeting good genes. Despite starting at a modest 54 kg weight during his high school years, the Argylle (2024) actor has sculpted his muscular frame through a rather rigorous workout routine that he has maintained throughout the years.

Even outside of the wrestling ring, Cena continues to prioritise his fitness. His approach focuses on building both – size and strength. By using lighter to moderate weights and aiming for higher volume with increased repetitions, he has successfully gained muscle mass. 

Talking about John Cena’s exercise routine, he follows a five-day split routine, where each day is dedicated to working a specific muscle group. Monday for Cena is a leg day and on Tuesdays, he focuses on chest and core-building exercises. Wednesday is for training arms, Thursday is for working on shoulders and Friday is for back.

This is then followed by two days of rest, allowing his body to recover from the strenuous workout. 

By sticking to this structured workout regimen, Cena has maintained his physique throughout the years and earned the title of GOAT in the WWE universe.

Breaking down John Cena’s complete exercise routine

Now, let’s further deconstruct John Cena’s weekly training schedule:

Monday: Legs and Calves

• Leg extension – 4 x 15 reps
• Leg press – 5 x 20 reps
• Squats – 4 x 10 reps
• Standing single leg curls – 4 x 20-25 reps
• Standing calf raises – 4 x 25 reps
• Seated calf raises – 4 x 10-20 reps

Tuesday: Chest exercises

• Bench press – 3 x 10 reps
• Incline machine press – 3-4 x 20 reps
• Incline bench press – 3-4 x 20 reps
• Cable flys – 3 x 15 reps
• Machine flys – 3-4 sets, 15 reps

Wednesday: Arms Day

• Standing barbell curls – 3 x 10-12 reps
• Seated dumbbell curls – 3 x 10-12 reps
• Preacher curls – 5 x 12 reps
• Overhead skull crushers – 3 x 20 reps
• Single arm cable pushdowns – 3 x 10 reps
• Seated barbell tricep extension – 3 x 20 reps
• Standing cable curls – 3 x 12 reps
• Lying tricep extension – 6 sets
• Tricep dip – 4 sets

Thursday: Work those shoulders

• Machine overhead press – 5 x 20 reps
• Seated overhead press – 3 x 10 reps
• Seated military press – 3 x 10 reps
• Machine side lateral raises – 5 x 20 reps
• Dumbbell lateral raise – 3 x 12 reps
• Standing barbell press – 3 x 10 reps

Friday: Back Day

• Barbell rows – 5 x 12-20 reps
• Deadlifts – 4 x 8-15 reps
• Pull-ups – 4 x to failure
• Shrugs – 4 x 20 reps
• One arm dumbbell rows – 5 x 12-20 reps
• Lat pulldowns – 5 x 20 reps
• High pulls – 4 x 20 reps
• High rows – 4 x 20 reps

Cena also does an abs finisher to further maintain his abdomen and build his core by doing Abdominal crunches and planks. 

John Cena’s diet plan

The WWE legend consumes seven nutritious meals daily to fuel his demanding workout routine and elevate his overall fitness journey. His diet consists of high protein, low carbs and healthy fats. 

Here’s a breakdown of John Cena’s diet routine in a day:

Meal 1/Breakfast – Cena’s first meal which typically is breakfast, is high on complex carbohydrates and protein. It includes oatmeal with applesauce, raisins, two whole eggs and six egg whites for his first meal. While raisins and applesauce help boost antioxidants, eggs and oatmeal provide a good release of energy, essential for enduring intense workouts.

Meal 2 – Cena’s first meal is followed up with a 200-250 calorie protein bar which helps aid muscle recovery, especially when on the move or doing cardio.

Meal 3/Lunch – The third meal consists of brown rice with vegetables. He also consumes two chicken breasts for lunch, which offer lean protein critical for muscle maintenance.

Meal 4 – For his fourth meal Cena consumes whole wheat pita bread with tuna, which is an excellent source of omega-3 fatty acids that helps reduce inflammation and support heart health.

Meal 5 – The fifth meal is a snack hour for the Ricky Stanicky actor where he consumes either a protein bar or a whey protein shake with water. 

Meal 6/Dinner – Dinner for Cena features pasta or brown rice, vegetables or salad and chicken or fish in meat. This is a wholesome meal that offers a balanced mix of macronutrients: carbohydrates, protein, micronutrients and fibre.

Meal 7 – The actor prefers to take one last meal before bedtime, which consists of low-fat cottage cheese and a casein protein shake, both of which aid muscle recovery and growth.

This highly nutritious diet ensures that Cena’s body can perform at its peak, both in the gym and the ring.

(Header and feature image courtesy: Instagram/WWE)

Frequently Asked Questions (FAQs)

– How many days a week does John Cena train?
John Cena trains rigorously five days a week and lets his body recover on the weekend.

– What does John Cena eat for breakfast every day?
Cena consumes oatmeal and raisins, alongside two whole eggs and six egg whites for breakfast. He follows it up with a 200-250 calorie protein bar.