John Cena

It was clearly steroids…

…how else do you get a headband around your bicep?


John Cena is one of the strongest and most successful athletes in WWE of all time.  He has been able to hold 20 titles in the WWE and win 12 championships by the age of 37.  The guy stands at 6’1″ and 240 lbs.  With a strict diet and the mindset of alway getting as strong as he possible can there is no wonder why he is at the physique that he is at today.  And there is no wonder why he has been featured in several muscle building magazines.  The article below will share EXACTLY how he does it!



John Cena is a large guy and with all large guys their diets reflect their mass.  The goal with him is just to get as much good calories in the body as possible.  Not just anything though.  It has to be quality calories.  Cena say that it is all about finding something that is healthy and you like then just continuing to put as much in as you can.

Here are a few of Cena’s most favorite:

  • Steak
  • Salmon
  • Whole egss
  • Bacoon
  • Deli meats
  • Nuts
  • Beans
  • Vegtables
  • Chili


Here is a good example diet for an entire day:


  • Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
  • Gym Supplement (after breakfast) – Protein bar.


  • Brown rice with vegetables along with 2 chicken breasts.


  • Whole wheat pita bread with tuna fish.


  • Banana and whey protein shake.


  • Pasta or brown rice, vegetables and salad with chicken/ fish.


  • Low fat cottage cheese along with a casein protein shake.

As you can clearly see that Cena will eat 6-7 meals per day instead of having a few big sized meals.  Eat these meals 2-3 hours apart.


In addition to his regular meal he will have 1 cheat day/load day per week.  This is a day where he eats whatever he chooses and it typically includes things like:

  • French toast
  • Blueberry muffins
  • Bananas
  • Pizza

WRITING 101 (10)


Cena’s goal is always about getting stronger.  His mission is always to be the strongest man in WWE.  So as you can imagine his workouts will always reflect that.


However, he always makes sure to put an emphasis on doing things the correct way.  He will make sure to start with a good warm up on all his exercises.  He realizes that as he is getting older his body is not as responsive as it once was.  Therefore he does a good amount of lifting on the specific exercise with light weight before he actually goes hard with the heavy weight.

After he is properly warmed up he is always lifting extremely heavy weight so he can get as strong as he possibly can.  He often increases his max with the 3 main exercises: Squats, Front Squats, and Bench Press.  Here is the 6 week regimen for doing so:

Max Week
Week 1 3 8
Week 2 3 6
Week 3 3 5
Week 4 4 3
Week 5 4 2
Week 6 (Test Your Max) 1

John Cena Monday Workout: Chest & Back

Bench Press 3 8
Pause Bench Press 3 2
One-Arm Row 4 8 Superset #1
Incline DB Press 4 5 Superset #1
Weighted Pull Ups 3 To Failure Superset #2
Dumbbell Pullovers 3 10-12 Superset #2


John Cena Tuesday Workout: Legs

Barbell Squats 3 8
Front Squats 3 8
Leg Curls 3 8
Hack Squat 4 12
Leg Extensions 4 12
Calf Raises 3 20

John Cena Wednesay Workout: Cardio & Abs


For cardio he varies between low-paced, steady cardio workouts and HIIT-fast paced routines.

For abs he always starts with 60 crunches as a warm up then continues into exercises like:

  • Mountain Climbers
  • Bear Crawls
  • Sled Pulls

Talking about specific ab movements, John Cena uses

  • Weighted Crunches
  • Barbell Landmines
  • Barbell Sidebends


Thursday Workout: Olympic Lifts

Romanian Deadlift 3 8
Snatch 3 8
Clean and Jerk 3 8
Power Clean 3 8
Front Squats 4 8
Overhead Shoulder Press

Friday Workout: Shoulders & Arms


Barbell Push Press 3 5
Close-Grip Bench Press 3 5
Skull Crushers 3 6 Superset #1
Cable Backhand 3 8-10 Superset #1
Biceps Curls 3 8 Superset #1
Bradford Press 3 8 Superset #2
Reverse Curls 3 8 Superset #2
Barbell Shrugs 3 6 Superset #2


Work Ethic & Success

John Cena is obviously very successful.  All you have to do it take a look at his physique or his accomplishments in the ring.  There is no doubt about it.

Do you think there is a reason that he continues to do well in everything he does?

Of course! Right?

One of the biggest reasons that Cena claims he is where is is today is because of his consistency.

tumblr_m6rmnuLgZT1rs4ej4o1_500“Consistency is key. I hate over-complicating stuff. To those out there who are starting from their first step and wanting to achieve a certain physique or a certain level of strength…

As long as they consistently apply themselves, and I think that’s in any discipline if they want greater endurance, greater strength, lower body fat, lower body weight, higher muscle mass, whatever their goal is. I think the primary directive is consistency.”

Everyone seems to think that success is this complex, esoteric secret.  Its not.

Success is doing a lot of small things right day after day after day.

Never quitting.  Never losing faith.  Never changing if you have a rough day.

If you can stay consistent with whatever kind of success you’re going after then most certainly can do it.

It doesn’t matter if it is building a physique like John Cena or anything else.

Stay consistent and you will see results!


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