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John Cena Bicep Workout, Diet and More

Shirtless Muscular Guy Flexing from Behind

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John Cena is one of the top wrestlers of the WWE. Fans adore him not only for his success as a wrestler but also for his great personality and look. When he’s not in the ring, he’s busy building his acting career, having appeared in several popular television shows and films, such as Trainwreck, Daddy’s Home, a Transformers prequel called Bumblebee: The Movie, and most recently, Playing with Fire. He’s also been on Deal or No Deal, Saturday Night Live, and MADtv. Though his fame as a wrestler has aided the success of his acting career, a big part of what makes him perfect for some of the roles he plays is his incredibly buff body.

Who is John Cena?

Cena has remained an active wrestler since 1999, starting with Ultimate Pro Wrestling. For an entire 27 days, he held the UPW Heavyweight Championship. His first appearance with the WWE, then called the Worldwide Wrestling Federation (WWF), was during the October 10th episode of Smackdown in 2000. That appearance was his unofficial introduction and he lost the match that he had that day with Mikey Richardson, but he won when he returned to the show a few months later in January of 2001, scoring a victory against Aaron Aguilera. After that, Cena was officially signed to the WWF and the rest is history. Since rising as a fan favorite in 2003, he’s held a number of championship titles.

What is the workout that makes Cena so tough and that has helped him rise to greatness? As you can probably imagine, it’s definitely not an exercise regimen for wimps and novices.

The John Cena Workout

Guy Holding Dumbbell In Black Tank TopOne of the most remarkable areas of Cena’s physique is his huge biceps. Cena has some of the plumpest, pumped, well-defined biceps around – they’re showy enough to make people want to figure out how to get theirs like his. But the most intriguing aspect of Cena’s biceps isn’t their looks but his attitude towards them. It turns out that biceps are a body part Cena hates training. He says it’s because he knows biceps are just for show. When working out, Cena is a true athlete, preferring to train for performance.

Of course, Cena needs those “showy” muscles to further his career. His workouts feature much focus on building mass as well as strength. Variety is a key component of the fitness lifestyle. Cena has had a variety of routines over the years, keeping in line with his shifting goals. One of the great routines he’s followed in training for his work with the WWE is a 5 day split weightlifting plan with sessions lasting 60 to 90 minutes each.

The Program

This 12-week program is a gym-focused workout that makes use of the usual barbells, cables, dumbbells, and use of bodyweight. Each day of the program is devoted to a particular body part. The first day is legs and calves. Then, it’s chest, arms, and shoulders. The last day is for the back.

The legs and calves routine, for example, starts with two exercises for calves: 10 sets of 10 reps of seated calve raises and 4 sets of 25 reps of standing bodyweight calves raise. Then come six exercises for the legs: 4 sets of 25 reps of standing leg curls, 5 sets of 20 reps on the leg press, 4 sets of 15 reps of leg extensions, squats at 4 sets of 10 reps, hack squats at 3 sets of 15 reps, and, finally, 3 sets of 10 reps of the single-leg extension.

Having worked his lower body on Day 1, Day 2 of the John Cena workout is arms day. Despite his dislike of biceps training, the day starts with four moves dedicated to this vanity muscle. He does 5 sets of preacher curls at 12 reps each, followed by 3 sets of 10 to 12 reps of the standing barbell curl.

Then Cena does 3 sets of 10 to 12 reps of seated dumbbell curls. Finally, there’s the standing cable curl, 3 sets of 12 reps.

The day finishes up with the triceps, as he does rope pressdowns at 3 sets of 20 reps, single-arm cable pressdowns for 3 sets of 10 reps, 6 sets of lying tricep extensions to failure, the overhead EZ bar extension for 3 sets of 20 reps, 3 sets of 20 reps on seated barbell tricep extensions, and at last, 4 sets of tricep dips to failure.

What John Cena Eats

A Pasta Dish, as featured on a blog about healthy eating hacksThere’s no way Cena could’ve gained his impressive muscle mass without being fueled by the right nutrition. He eats a well-rounded diet that consists of not only vegetables and protein but healthy carbohydrates. And, as you might guess, there’s a lot of protein in his diet.

Cena eats seven meals a day, a meal more than the six many bodybuilders swear by. Of course, the first meal is breakfast. Cena has raisin oatmeal and applesauce as well as 2 whole eggs and 6 egg whites. The next meal is a protein bar.

Then he has brown rice, vegetables, and a couple of chicken breasts. This meal is followed by tuna and a pita made with whole wheat. Next, he enjoys a banana, along with a whey protein shake. After this is vegetables and chicken or fish with pasta or brown rice. Cena’s final meal of the day is a casein protein shake and some low fat cottage cheese.

Why You Should Be More Like John Cena

Cena has a workout and diet program that’s designed to meet the demands of his career more than satisfy his love of fitness. He works his big biceps hard, for example, despite the fact that he doesn’t like to do so. He does it merely because he knows it will give him the look he needs. It’s clear that Cena does what it takes to achieve his goals. His many championships in the WWE are proof of that, as is the success of his acting career. Cena is one person who realizes much of his success is rooted in the gym. He does believe in cutting back when his body needs him to but plans to keep lifting well into his advanced years.


Now that you know how to get the John Cena physique, be sure to check out our Move page for more workout programs, tips, tricks, and hacks.


About the author


Hello! My name is David and I am the voice behind I am a Certified Nutrition Coach and a fitness and outdoor enthusiast who decided to create this site to help anyone on their health or fitness journey! If you have any comments or questions, please visit our Contact Page.

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