John Cena, a WWE fighter and smart hunk of Hollywood, made headlines this year after appearing fully nude at the Oscars, only his groin covered by the envelope of the nominee. The audience was baffled by this kind of act at the big podium, but people did not miss one thing for sure: his massive, bulkier body, which resembled prosthetic legs.
As we all know he is the most handsome and hot hunk wrestler in the WWE arena, we think he is the most fittest person in the world due to his massive bulkier look, but we are wrong he was fixated previously on muscle growth rather than the fitness itself.
But he shifted his routine from muscle gain to strength gain by training under his longtime friend Rob McIntyre. Cena has shifted his focus from bulkier muscle growth to the strength training program.
The 10-time WWE champion tries to hit new maxes in his strength training every six weeks. You can follow John Cena’s fitness plan, but it is not for everyone. If you are a newbie who hit the gym recently and has a slightly lower body mass, you can slowly pick up each of his fitness exercises.
Is John Cena a Real Macho Man?
As we all see John Cena’s physique, everyone thinks he was born with the genes of massive muscle mass. He was born with lean muscle mass, not the bulky child we always imagine about him.
But at 21 years of age hit the gym and never look back. Now he is weighing 251 pounds. He already won 12 WWE titles. He posted a picture of himself on the internet where he broke so many records of powerlifting despite his normal age. John Cena who initially believed in muscle building shifted his mind towards more strength training, so he feels healthy from the inside.
But he allowed himself for rigorous training for six weeks sure not for the non-experienced bodybuilders, it is best you could opt for the lightweight training and decide your max every six weeks.
So every bodybuilder who wants to shape their body like John Cena leans into the fitness regime and diet plan of John Cena.
Fitness Plan of the John Cena
John Cena, known by the phrase “ You Can’t see me,” follows a strict workout plan of 5 workouts a week to maintain his bulky, toned body. His unwavering passion and determination helped him maintain the best physique even when he reached 40 years of age.
We are uncovering his daily routine, which is packed with challenging training sessions, to check its burgeoning routine.
Here we are lifting the workout plan of John Cena, whose hardcore routine is not for the light-hearted person. So just jump on the routine of Cean and power up yourself to lift the heavy weight to build the bulkier muscle for you.
Monday: Day 1
Legs and Calves
- Seated Calf Raises – 10 Sets of 10-20 Reps
- Standing Calf Raises – 4 sets of 25 Reps
- Standing Single Leg Curls – 4 Sets of 25 Reps
- Leg Press – 5 Sets of 20 Reps
- Leg Extension – 4 Sets of 15 Reps
- Squats – 4 Sets of 10 Reps
- Hack Squats – 3 Sets of 15 Reps
Tuesday: Chest
- Incline Machine Press – 3-4 Sets of 20 Reps
- Incline Bench Press – 3-4 Sets of 20 Reps
- Cable Flies – 3 Sets of 15 Reps
- Bench Press – 3 Sets of 10 Reps
Wednesday: Arms
Biceps
- Standing Barbell Curls – 3 Sets of 10-12 Reps
- Preacher Curls – 5 Sets of 12 Reps
- Seated Dumbbell Curls – 3 Sets of 10-12 Reps
- Standing Cable Curls – 3 sets of 12 Reps
Triceps
- Rose Press Downs – 3 Sets of 20 Reps
- Single Arm Cable Pushdowns – 3 Sets of 10 Reps
- Lying Tricep Extension – 6 Sets of Failure
- Overhead Skull Crushers – 3 Sets of 20 Reps
- Seated Barbell Tricep Extension – 3 Sets of 20 Reps
- Tricep Dip – 4 Sets to failure
Thursday: Shoulders
- Rear Delt Cable Flyes – 5 Sets of 20 Reps
- Machine Overhead Press – 5 Sets of 20 Reps
- Machine Side Lateral Raises – 5 sets of 20 Reps
- Dumbbells Lateral Raise – 3 Sets of 12 Reps
- Standing Barbell Press – 3 Sets of 10 Reps
Friday: Back
- Lat Pulldowns – 5 sets of 20 Reps
- Barbell Rows – 5 Sets of 12-20 Reps
- Arm Dumbbell Rows – 5 Sets of 12-20 Reps
- Deadlifts – 4 Sets of 18-15 Reps
- High Pulls – 4 Sets of 20 Reps
- High Rows – 4 Sets of 20 Reps
- Pull Ups – 4 Sets to Failure
- Shrugs – 4 Sets of 20 Reps
So you think I forgot to mention abs training? Cena, a macho man, didn’t focus on his abs; it’s not possible. After each workout session, he devoted a few minutes to crunches, so he should maintain his abs.
Abdominal Crunches – 1 Set of 60 Reps
Planks – 3 Sets of 1 Minute
Knee to Elbow Planks – 3 Sets of 15-20 Reps
John Cena’s Diet Plan
John Cena’s diet plan comprises 7 meals per day. As the bodybuilders, they focus more on protein and carbs-rich diets. The diet is customized as per the body needs of a person.
Cena’s diet is fully loaded with 450 grams of carbs, 290 grams of protein, and 65 grams of fats. Here is the complete diet chart of John Cena, You can check:
Meal 1
- 4 Scrambled Eggs
- Swiss Cheese
- Bacon
- Sauteed Vegetables
- 100 gm Oatmeal with raisins and apple sauce
- 6 eggs whites
- 2 Whole Eggs
Meal 2
- 200-250 calories protein bar
- 2 Scoops of whey protein & 2 cups of water\
Meal 3
- 2 Chicken Breasts
- 100 gm of brown rice
- Vegetables or Salad
Meal 4
- Whole wheat pita bread
- Tuna
Meal 5
- 200-250 calories protein bar
- 2 Scoops of whey protein & 2 cups of water
Meal 6
- Pasta or Brown Rice
- Vegetables or Salad
- Chicken or Fish
Meal 7
- Low Fat Cottage Cheese
- Casein Protein Shake
This is the whole meal plan of 7 days for John Cena, for a bulky muscle body like John eating an elephant chunk of food to maintain his abs and muscle.
Conclusion
John Cena is the epitome of a fitness routine, as far as we all know he is going against the age bar and still shows stamina like a 25-year-old persona. He maintains a balance between the bulkier muscle growth and the strength. It is like he balances his yin and yang, so age will never stop him from achieving the heights of Guinness world records in the realm of fitness.
