Home Diet Plan John Cena's Workout & Diet Plan – Man of Many

John Cena's Workout & Diet Plan – Man of Many

John Cena's Workout & Diet Plan – Man of Many

If John Cena’s nude displaying on the 2024 Oscars taught us something, it’s that age actually is only a quantity. Regardless of being properly into his forties, the 16-time World Wrestling Champion proved that he’s in higher form than males half his age and it’s not by chance. With ties to powerlifting, hypertrophy and strongman coaching, John Cena’s exercise and eating regimen plan is without doubt one of the most expansive and dynamic movie star regimes in Hollywood.

Over greater than twenty years in movies and TV, the skilled wrestler-actor-tv-personality and philanthropist has made a giant impression, in additional methods than one. To place it bluntly, John Cena’s physique is without doubt one of the greatest and broadest we’ve seen grace the silver display screen, as evidenced in roles as various because the DC superhero Peacemaker to his work within the Quick and Livid franchise. He’s definitely not the primary jacked A-lister we’ve checked out, however each John Cena’s eating regimen & exercise plan are positively price copycatting.

Desk of contents

John Cena presents the award for Best Costume Design at the 2024 Academy Awards in Los Angeles
John Cena presents the award for Greatest Costume Design on the 2024 Academy Awards in Los Angeles | Picture: Patrick T. Fallon/AFP through Getty Photographs

Who’s John Cena?

John Cena was born and bred in Massachusetts, the second eldest of 4 male siblings. Since a younger age, Cena was fascinated with bodybuilding and took up the game in his late highschool years at a non-public boarding faculty. He later studied train physiology at Springfield School, graduated and moved to Los Angeles to pursue a profession in within the sport, working as a safety guard and limo driver to make ends meet.

In 2000, Cena made his novice debut on the earth of leisure wrestling and wrestled underneath the ring title The Prototype. His skilled debut didn’t come till 2005 when answering to a call-out combat by Kurt Angle; his profession soared from there. Right now, Cena is a four-time world tag workforce champion, 16-time world champion and a record-holding 13-time WWE Championship. The wrestling icon can also be a Hollywood celebrity, having taken up appearing in 2006 in The Marine, nevertheless, the large canine is at the moment suiting up for the upcoming blockbuster F9, the newest instalment within the hit Quick and Livid franchise.

Knowledgeable wrestler, veritable hulk, adept trash talker, television persona, philanthropist and all-around high bloke beloved by thousands and thousands worldwide; what’s to not comply with about this man? His charisma and work ethic proceed to stretch past the ring and into the lives of admires.

Age: 48 years
Top: 185 cm/ 6 ft 1 inch
Weight: 114 kg/ 251 Ibs
Wrestling profession: 1999 to the current
Performing profession: 2006 to the current

John Cena's diet was revealed as part of his 10-Week BodyChange Program
John Cena’s eating regimen was revealed as a part of his 10-Week BodyChange Program | Picture: BodyChange

John Cena’s Food plan Plan

To lots of the gymnasium junkies weight-reduction plan when weight coaching, there’s a disclaimer to following Cena’s eating regimen regime: it’s considerably bland — however that doesn’t imply you possibly can’t swap it up a bit. Described as being “heavy on protein, mild on flavour” by MensHealth, the seven-meal-a-day eating regimen involves an estimated whole of three,600 energy, comprising 450 grams of carbs, 290 grams of protein and 65 grams of fats. The eating regimen he’s constructed is to replenish the physique after his gruelling exercise periods. The Cenation Chief’s eating regimen plan supplies all of the every day dietary necessities of unpolluted meats, fruits, greens, grains & cereals and dietary supplements.

Right here’s what John Cena’s every day bodybuilding eating regimen seems like.

Meal 1

  • 4 scrambled eggs
  • Swiss cheese
  • Bacon
  • Sautéed greens
  • 100g oatmeal with raisins and apple sauce
  • 6 egg whites
  • 2 complete eggs

Meal 2

  •  200-250 energy protein bar
  • 2 scoops of whey protein & 2 cups of water

Meal 3 

  • 2 hen breasts
  • 100g of brown rice
  • Greens or salad

Meal 4

  • Entire wheat pita bread
  • Tuna

Meal 5

  • 200-250 energy protein bar
  • 2 scoops of whey protein & 2 cups of water

Meal 6

  • Pasta or brown rice
  • Greens or salad
  • Hen or fish

Meal 7

  • Low fats cottage cheese
  • Casein protein shake
John cena doing push ups
John Cena’s exercise is strict and has components of powerlifting | Picture: Basically Sports activities

John Cena’s Exercise Routine

For a person whose catchphrase is “you possibly can’t see me”, his brawny physique and athleticism can’t be neglected. The key to his aesthetically insane physique is the fusion of difficult coaching periods that he completes 5 days per week. And regardless of the longstanding impression that it’s because of his genetic edge that he’s that well-built; apparently, earlier than taking over weights, the 251 kilos (114 kg) WWE heavyweight was a measly 120 kilos (54 kg) in highschool.

However because of an unwavering ardour for bodybuilding, a powerful work ethic and quite a lot of elbow grease within the gymnasium, Cena has solid a powerful physique. His exercise routine is voluminous and hypertrophic (aimed toward selling dimension greater than power).

In recent times, Cena has moved additional into the powerlifting area, sharing numerous movies demonstrating his superior feats of power. In 2017, footage emerged of Cena squatting a whopping 277kg (611lbs), benching 210kg (463lbs) and deadlifting 295kgs (650lbs). These conventional compound power actions could also be core to Cena’s one-rep-maxes, it’s unlikely that they type the premise of his every day routine.

As an alternative, Muscle & Power outlined a regime that includes mild to medium weights, sometimes of 3-4 units, with excessive repetitions (15-20). His coaching routine is advantageously made up of compound workouts with some isolation workouts to concentrate on physique muscle tissue that want that further work. By way of this regiment and eating regimen, a well-proportioned and shredded physique awaits its follower. One’s athleticism may even be enhanced and this helps increase efficiency in bodily contact and fight sports activities.

Cena does a 5-day break up with a 2-day relaxation interval each week. However be warned; his exercises aren’t for the faint-hearted.

  • Monday – Legs and Calves
  • Tuesday – Chest
  • Wednesday – Arms
  • Thursday – Shoulders
  • Friday – Again

So with out additional ado, we offer you Cena’s hardcore exercise routine.

Monday: Legs & Calves

  • Seated Calf Raises – 10 units of 10-20 reps
  • Standing Calf Raises 4 units of  25 reps
  • Standing Single Leg Curls 4 units of 20-25 reps
  • Leg Press 5 units of 20 reps
  • Leg Extension 4 units of 15 reps
  • Squats 4 units of 10 reps
  • Hack Squats 3 units of 15 reps

Tuesday: Chest

  • Incline Machine Press  3-4 units of 20 reps
  • Incline Bench Press – 3-4 units of 20 reps
  • Machine flies  3-4 units of 15 reps
  • Cable flies  3 units of 15 reps
  • Bench Press 3 units of 10 reps

Wednesday: Arms


  • Standing Barbell Curls 3 units of 10-12 reps
  • Preacher Curls – 5 units of 12 reps
  • Seated Dumbbell Curls 3 units of 10-12 reps
  • Standing Cable Curls 3 units of 12 reps


  • Rope Press downs  3 units of 20 reps
  • Single Arm Cable Pushdowns – 3 units of 10 reps
  • Mendacity Tricep Extension 6 units to failure
  • Overhead Cranium Crushers 3 units of 20 reps
  • Seated Barbell Tricep Extension 3 units of 20 reps
  • Tricep Dip 4 units to failure

Thursday: Shoulders

  • Rear Delt Cable Flyes 5 units of 20 reps
  • Machine Overhead Press  5 units of 20 reps
  • Machine Facet Lateral Raises  5 units of 20 reps
  • Seated Overhead Press – 3 units of 10 reps
  • Dumbbell Lateral Elevate 3 units of 12 reps
  • Seated Army Press 3 units of 10 reps
  • Standing Barbell Press 3 units of 10 reps

Friday: Again

  • Lat Pulldowns 5 units of 20 reps
  • Barbell Rows 5 units of 12-20 reps
  • Arm Dumbbell Rows 5 units of 12-20 reps
  • Deadlifts 4 units of 8-15 reps
  • Excessive Pulls  4 units of 20 reps
  • Excessive Rows  4 units of 20 reps
  • Pull-ups  4 units to failure
  • Shrugs 4 units of 20 reps

Pondering that we’ve forgotten to incorporate his abs exercise? Assume once more. Cena’s finishes off every coaching session with a lightweight stomach exercise.So to get abs like his, right here’s what you’ll have to do:

Abs Coaching

  • Stomach Crunches 1 set of 60 reps
  • Planks  3 units of 1 minute 
  • Knee to Elbow Planks  3 units of 15-20 reps 

John Cena Exercise and Food plan FAQs

How a lot does John Cena weigh?

The WWE celebrity and actor weighs 114 kg (251 Ibs).

What’s John Cena’s top?

John Cena stands at 185 cm (6 ft 1 in) in top.

What does John Cena eat in a day?

John Cena eats a whopping seven meals per day. Breakfast consists of Oatmeal and eggs, whereas his second meal is a protein bar. Cena follows this up with two hen breasts with brown rice & greens. Meal 4 is a whole-wheat pita with tuna, the fifth is a whey protein shake and meal six (dinner) is hen with pasta or brown rice and salad. Cena’s ultimate meal is low-fat cottage cheese washed down with a protein shake.

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