John Cena Workout Routine

A lot of people are interested in what kind of diet and training regime professional wrestlers adhere to. The truth is because they are constantly on the road and performing shows each night most wrestlers find that they have to workout less than they would like to stop them from over-training.

If you want a body like John Cena then you would be better off sticking to a classic bodybuilding routine rather than just copying what John Cena does. He only trains the way he does because he has to maintain his size for his job. If you want to gain muscle you will need to do what Cena did originally which was a lot of heavy compound bodybuilding exercises and get a good nutrition program going on.John Cena has said on many occasions that he never has taken steroids. John has been a bodybuilder ever since he was 14 years old and even competed in a few bodybuilding contests. John Cena clearly has great genetics but his pysique did not come without some serious hard work and good nutrition.

One of the main goals for professional wrestlers is to maintain thier size and strength while keeping their body fat down. With so much time spent in the ring, it is difficult for wrestlers like John Cena to gain any real muscle mass while on the road. Typically Cena will stick to a routine that allows him to maintain his size and body-fat levels.

This is an part of an interview John Cena did with Men’s Fitness

“I have to make it to the gym–it’s the only way I’ll survive in the ring. But I can’t train heavy because I’m wrestling all the time or in places where I can’t get good food, so it’s hard to recover. Instead, I circuit-train one body part per session. If I’m working chest, I’ll do six exercises–one after the other–with no rest in between. It doubles as a cardio workout, and it keeps me pumped. That allows me to stay big, but I can’t really get stronger.”

As you can see from the excerpt above, John’s routine is all about staying cut and maintaining his size rather than gaining any muscle mass. He has spent years building up his size and now he just wants to maintain it.

I found quite a few sites claiming to know Cena’s training routine but I doubted the accuracy of all of them. It is likely that Cena sticks to a lot of classic compound bodybuilding movements such as squats, deadlifts and the bench press and probably doesn’t lift too heavy on tour to prevent injury relying more on volume training.

If you want to build your body up like John Cena you would be advised to stick to a classic bodybuilding routine rather than simply copying John’s routine. Cena has to train like he does because he is constantly on tour and you can be sure that he got his body to where it is today by working on heavy compound bodybuilding exercises and not over-training.

A typical diet for John Cena would be that of your typical bodybuilder and would look something like this

Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal

Mid-morning snack: protein bar

Lunch: 2 x Chicken Breasts, 100g Brown Rice and vegetables

Mid-afternoon snack: Tuna in Wholewheat Pitta Breads

Pre-Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Low Fat Cottage Cheese