The John Cena Workout Routine That

Built The Champ!

The John Cena Workout Routine that built The Champ! You bet that’s for you. And don’t think I don’t know that you’re thinking about getting the strength to FU your friends. I’m writing his workout down and that’s pretty much all I’m thinking about doing. Picking someone up, laying them out with an FU, giving them some “You can’t see me.” love and then launching on them with a 5 knuckle shuffle. Oh yeah! That's soooooo good! I may not have a friend after I do it, but it sure would be fun.

Cena is 6’1’ and 240lbs of ripped muscle. When I first saw him, I thought this guy has some of the biggest arms I’ve ever seen. I think he’s the reason I went back to watching wrestling again. Most other wrestlers are kinda fat, have bad symmetry and muscularity. Not him, his size, strength and symmetry are impressive to say the least.


When he first started training at 15, he weighed only 155lbs. He was up to 215lbs after a year of training and by the time he graduated, he weighed 240lbs. Can you say, “Damn!” That really shows how hard work, a great bodybuilding workout, perseverance, proper training and nutrition can transform you very quickly.

He’s not like most other wrestlers. Like the Rock, he has presence and charisma that most other WWE guys just don’t have. Not to mention he’s freakin huge and ripped. If that’s what you want, then hold on tight and before you know it, you’ll be giving Attitude Adjustments, aka FU's to all your friends. Now let's get down to the John Cena workout routine, kid.


The John Cena workout routine will add huge amounts of muscle and strength to your body, while at the same time not an over abundance of fat. The following routine is how he went from 155lbs to 240 lbs. Using it, you’ll get great symmetry and you’ll be built like a Sherman Tank.

If that interests you and who wouldn’t it interest, then you better read on. Like the Army, Navy, Air Force and Marines go through hell in basic training to prepare for war, so will you, John Cena style.


WORKOUT DETAILS: 2 day split + cardio

Day 1: Upper body
Day 2: Lower body
Day 3: Cardio
Day 4: Upper body
Day 5: Lower body
Day 6: Cardio
Day 7: Rest

UPPER BODY: Monday, Thursday

  • Seated Overhead Dumbbell Extensions (Triceps)
  • Dips (Triceps)
  • Preacher Curls with Knurled Bar (Biceps)
  • Alternate Dumbell Curls (Biceps)
  • Bench Press (Chest)
  • Close Grip Bench Press (Chest)
  • Incline Dumbbell Press (Chest)
  • Front Chin-ups (Back)
  • Close Grip Chin-ups (Back)
  • Barbell Bent Over Row (Back)
  • Overhead Press (Delts)
  • Bent Laterals (Delts)
  • Crunches (Abdominals) ***3 sets to failure.***

    LOWER BODY: Tuesday, Friday

  • Glute/Ham Raise (Hamstrings)
  • Squat (Quadriceps)
  • Deadlift (Legs/Back)
  • Power Snatch (Full Body)
  • Power Clean (Full Body)

    CARDIO: Wednesday, Saturday

  • Stationary Bike ***45 minutes at a medium pace.***


  • Use the following Set and Rep schedule for each exercise of the upper and lower body in the above John Cena Workout Routine:

    Set 1: Use approximately 60% of work set weight for 10-12 reps.
    Set 2: Use approximately 70% of work set weight for 6-8 reps.
    Set 3: Use approximately 80% of work set weight for 3-4 reps.
    Set 4: Use approximately 90% of work set weight for 1-2 reps.
    Set 5: Use work set weight for 4-6 reps. *Go to failure.*


  • *Work Set Weight: The weight used in an exercise where you do as many reps as you can until you can’t do any more. This is called going to failure. Once you can perform 6 reps or more, add more weight to overload the muscle in order to increase intensity and get stronger.

  • Even though you can do a lot more reps with Set 1, 2 and 3, and 4, DON'T! They are warmup sets, used to get your muscles and ligaments warmed up and ready for the growing set, the work set. Also, do not do lighter sets after the work set. Your body usually remembers the last set it did for that muscle. You want it to remember the hardest set, so that it knows to grow to accommodate that weight. One work set is all, then move on to the next exercise.

  • Rest time: Should be just enough time between your sets for your breath to almost return to normal. Approximately 1-2 minutes.

  • Breathing: Breath in as you lower the weights (the easiest part of the exercise), and breath out as you raise the weights (the hardest part of the exercise).

    Final Thoughts

    You will gain a massive amount of muscle with this John Cena workout routine. It uses basic compound and power exercises to gain as much size and strength possible in the shortest amount of time. No wonder he was able to gain so much muscle in his first year of training. The workout he used was designed to do it. It’s also no surprise as to why he has such massive arms. He concentrated on his arms first in his upper body training.

    If you want massive arms like The Champ, and you want crazy size and strength like The Champ, then train like The Champ. A sick amount of muscle mass is waiting for anyone willing to try the John Cena workout routine.

    If you want a muscle building program that lays out for you a complete, step by step, nutrition, supplement, workout and motivational plan, then you owe it to yourself to click the link below:


    The Ultimate

    Bodybuilding Workout


    This is no cut and paste, slapped together bodybuilding program. I created it to build muscle the most efficient and effective way possible. To build the most muscle in the least amount of time, that’s what I’m talking about.

    *If you have any questions about this John Cena workout routine, please feel free to contact me and I'll be glad to answer your questions.

    “You can’t see me!”

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