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If you’re a fan of professional wrestling, John Cena needs no introduction. 

Even for the general public, Cena has built a respectable career in Hollywood, appearing in several big-budget films in just the last couple of years.

In addition to his charisma and surprising knack for comedy, John Cena is of course most famous for his incredible physique.

This article outlines the types of training, nutrition, and supplements used by John Cena to help create one of the most muscular, ripped physiques in movies today.

Keep reading to see if part of John Cena’s diet and workout routine can be adopted into your lifestyle.

John Cena Current Bio and Stats

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John Cena started working toward a career in professional bodybuilding before transitioning to professional wrestling in the WWE.

During his distinguished wrestling career, Cena also began his acting journey, joining Dwyane ‘The Rock’ Johnson and other wrestling stars in their transition to the big screen.

John Cena has recently starred in blockbuster films such as F9 and The Suicide Squad, as well as in his own spin-off series, Peacemaker.

  • Age: 45
  • Height: 6’1” (185cm)
  • Weight: Approx. 250lbs (114kg)
  • Date of Birth: April 23, 1977
  • Occupation: Actor
  • Career: Professional Wrestler, Actor, Rapper
  • Notable Achievements:
    • 16-time World Champion WWE Wrestler
    • Certified platinum rap album
    • Starred in multiple Hollywood films

John Cena Workout Fundamentals

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While his platinum-selling rap album, You Can’t See Me, did quite well, the thing that really made John Cena famous is his insane physique.

Even as a young teen, Cena was the epitome of good genetics, lifting weights since the age of 12, and playing football through school.

Having trained since such a young age, John Cena has used every kind of training under the sun to create his stellar body.

Transitioning from bodybuilding to wrestling, the training techniques were a balance between strength training, lighter hypertrophy work, and athletic movements for speed and power.

Now, as a professional actor, Cena maintains his physique into his mid-40s, making sure his body is camera-ready.

John Cena Workout Routine

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John Cena workout routine

As mentioned, John Cena would have performed almost every strength and muscle-building routine imaginable over the last 30 years.

But take a look at this compilation of Cena training, and you might be interested to see that he performs a lot of big, compound lifts:

For this reason, our example John Cena workout routine includes sessions of heavy, no-nonsense exercises.

These sessions are designed to build a base of super-strength that will not only give you the look but the ability of a world-class athlete like John Cena.

These sessions will create a lot of fatigue on the nervous system, so be sure to rest and recover adequately between workouts.

Here’s an example schedule of how to perform this John Cena workout plan:

Weekly Schedule

Monday: John Cena chest workout (morning if possible)

Tuesday: John Cena back workout (evening if possible)

Wednesday: Rest day

Thursday: John Cena leg workout 

Friday: John Cena arm workout

Saturday: Walk/light recovery work

Sunday: Rest day

John Cena Chest Workout

ExerciseSets x RepsRest
Bench Press3×35 mins
DB Incline Press3×102-3 mins
Close-Grip Press3×82-3 mins
One-Arm Press3×8 each side1 min

John Cena Back Workout

ExerciseSets x RepsRest
Deadlift3×35 mins
Snatch3×13-5 mins
Bent Row3×102-3 mins
Pull-Ups3xMAX -13-5 mins

John Cena Leg Workout

ExerciseSets x RepsRest
Squats3×35 mins
Clean3×13-5 mins
Walking Lunge3×10 each side1-2 mins
Jump Squats3×53-5 mins

John Cena Arm Workout

ExerciseSets x RepsRest
Barbell Curl3×102-3 mins
Diamond Push-Ups3xMAX2-3 mins
Chin-ups3xMAX -13-5 mins
Farmer’s Carry3x40m1-2 mins

John Cena Dieting and Food Preferences

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As you can see from his Body Change Challenge program, John Cena recommends a healthy and simple approach to nutrition.

A combination of meals consisting of lean protein sources, healthy fats, whole grains, and plenty of fruits and vegetables make up the bulk of the John Cena diet plan.

Of course, to put on as much lean mass as Cena has, he also consumes a high amount of protein. This is mostly done with additional sources such as protein powder and bars.

To consume a high amount of calories using nutrient-dense foods, it is necessary to spread the calories over several meals throughout the day.

Pre and post-workout nutrition is also key in creating a muscular, lean physique like Cena’s.

John Cena Meal Preferences

  • Breakfast: Eggs, oatmeal, fruit
  • Lunch: Tuna, pita bread 
  • Dinner: Chicken, vegetables, rice, pasta
  • Snacks: Protein bars, shakes
  • Late night: Cottage cheese

John Cena Diet Plan

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John Cena diet plan

John Cena’s diet differs depending on film roles or other occasions where he needs to show his physique at its best.

That being said, Cena follows a fairly standard type of daily eating routine based on bodybuilding and athletic dietary staples.

If you find the typical muscle-building meals boring, let The Prototype himself show you how to spice up your breakfast omelet:

Meal 1

  • Omelet (6 egg whites/2 whole)
  • Oatmeal + raisins

Meal 2

  • Protein bar

Meal 3

  • Chicken + Vegetables
  • Rice

Meal 4

  • Tuna
  • Pita bread

Meal 5

  • Protein powder
  • Banana
  • Almond milk

Meal 6

  • Chicken + Vegetables
  • Pasta

Meal 7

  • Low-fat cottage cheese
  • Protein powder


Calories: 3000-3500 kcals

Protein: 250g+

Carbohydrates: 250-350g

Fats: 80g

John Cena Supplement Preferences

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To maintain such a large but lean physique, John Cena would require additional supplementation to his diet.

This ensures adequate protein intake, intra-workout nutrition, and overall vitamin and mineral needs are met.

Of course, some may speculate as to John Cena’s use of steroids and other PEDs. 

While this is something he has denied over the years, maintaining such a huge physique into one’s mid-40s will always draw attention in the fitness world.

Nevertheless, these are some of the (safer) supplements John Cena employs to maintain his physique.

John Cena Supplement Stack:

  • Whey protein powder
  • Protein bars
  • Multivitamin
  • BCAAs

Final Thoughts

So, what do you think about our breakdown of John Cena’s diet and workout? The man definitely has one of the most impressive physiques in wrestling (and now in movies).

Cena’s diet and workouts will vary, but it mostly comes down to heavy lifting and plenty of protein.

Let us know what you think of John Cena’s approach to training and nutrition – and your experience with the workouts above – in the comments.

If you know any John Cena fans that want to replicate his legendary physique, share this article with them, too.


What is John Cena’s workout routine?

John Cena can be seen training heavy, hard, and explosively. Many of his routines include the big lifts, like squats, deadlifts, bench, cleans, and the snatch.

Of course, Cena’s routine also includes bodybuilding staples to create a balanced, aesthetic build.

See the workouts above for a taste of how John Cena trains for strength and size.

How do I build muscle like John Cena?

John Cena has been dedicated to his training since the age of 12. Add to that insane genetics and possible ergogenic help, and you get the specimen he is today.

What you can replicate is the hard work and dedication used by Cena in his training, nutrition, and recovery.

Eat well, train hard and consistently, and recover – and repeat day in and day out.

Does John Cena do any cardio?

You don’t win 16 world wrestling titles without having some gas in the tank.

Professional WWE wrestlers require significant cardiovascular fitness to be in the ring battling as long as they do.

John Cena would do the necessary amounts of both steady-state and high-intensity cardio work to both maintain his performance, as well as to help keep body fat levels to a minimum.

How can I get John Cena arms? 

As mentioned above, John Cena has crazy genetics, especially when it comes to his arms and forearms.  

In addition to the arm and upper body workouts above, you could add in additional forearm and grip training to your routine to increase size and strength.

What is John Cena’s diet?

The eating plan above is a fairly standard example of what a typical athletic diet looks like.

Take a look at the preferences and daily plan in this article to get an idea of the specifics of John Cena’s diet.

Does John Cena still work out?

Absolutely! There’s no possible way for John Cena to look that shredded at 45 years old without keeping his stellar training habits going.

Cena’s routine still involves a base of strength work and big lifts, with additional volume around the muscles he needs to show on screen.

How many hours does John Cena work out?

Whether it was as a high school footballer, a bodybuilding hopeful, or as a professional wrestler, John Cena spends some serious time in the gym.

While session lengths may vary depending on the style of training, it’s safe to say Cena has spent some long sessions in the iron room.

Typical powerlifting sessions can last up to 90 minutes with long rest breaks, while athletic training sessions can go even longer.

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