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John Cena Diet and Workout Routine

The WWW star or wrestler gave us lot’s of knowledge about eating and exercising. John Cena’s diet is perfect for everyone to follow. There is every macro considered in his meals. Let’s know about his workout and much more.

John Felix Anthony Cena known as John Cena was born in April 1977. He is a WWE professional wrestler who has been signed to the organization since 2005.

The 12-time WWE World Champion works very hard in the gym with his fitness trainer and friend Rob MacIntyre not just to gain pure strength but also to improve his athleticism.

If we want to have a good physique body then we need to concentrate on our diet and workout plan. John Cena follows his diet plan and workout plan very strictly. At the age of 18, he started gym and gained muscle and weight. so if you won’t do a big then follow the diet plan and workout plan like John Cena.

You can also check Hugh Jackman’s Diet & Workout Plan.

John Cena Body Measurement

John-Cena

John Cena’s Weight is 114 kg (251 lb) And John Cena Height is 184 cm.

  • Height – 184 cm.
  • Weight – 114 kg. (251 lb)
  • Chest – 50 inches
  • Waist – 36 inches
  • Biceps – 19 inches

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John Cena Diet

John Cena’s diet involves food sources rich in protein, to maintain his workout schedule and athletic body. So that, he has a well-balanced diet plan that provides all the nutrients along with the necessary amount of calories. His daily dietary requirements are also fulfilled by a variety of fruits, vegetables, and cereals.

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Meal no. 1 (Breakfast)

  • 6 egg whites
  • 2 whole eggs
  • 100g oatmeal with raisins and apple sauce
  • protein bar as a gym supplement

Meal no. 2 (Snack 1)

  • Protein bar

Meal no. 3 (Lunch)

  • 100g brown rice
  • 2 chicken breasts
  • Some boiled vegetables

Meal no. 4 (Snack 2)

  • Pita bread
  • Tuna fish

Meal no. 5 (Dinner)

  • Brown rice/pasta
  • Salad
  • Vegetables
  • Grilled chicken/fish

Meal no. 6 (Post Workout Drink)

  • 2 scoops of whey protein with banana.

Supplements

  • Cottage cheese (low-fat)
  • Casein protein shake

If we have to build a strong physical body then diet is not enough we have to do more exercise and follow it 7 days a week, So now I will tell you about their workout plan John Cena.

The above chart, tells about diet. you can follow this diet according to your weight. He also uses some protein supplements like Cottage cheese. Now see how John Cena builds his muscle in the gym by performing different exercises.

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John Cena Workout Routine

John Cena follows his workout plan very strictly and does work out at least 7 days a week. here is a complete list of his full-body workout schedule. Let’s have a look at John Cena’s workout.

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Monday (Leg and Calf)

  • 4 sets – standing weightless calf raises with 25 reps
  • 10 sets – seated calf raises with 10-20 reps
  • 4 sets – standing single-leg curls with 20-25 reps
  • 5 sets – leg press with 20 reps
  • 4 sets – leg extensions with 15 reps
  • 4 sets – squats with 10 reps
  • 3 sets – hack squats with 15 reps
  • 3 sets – single-leg extensions with 10 reps

Tuesday (Chest)

  • 5 sets – incline barbell press with 20 reps
  • 3 sets – machine flies with 15 reps
  • 5 sets – inclined machine press with 20 reps
  • 3 sets – cable flyes with 15 reps
  • 3 sets – bench press with 10 reps

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Wednesday (Arms)

  • 3 sets – standing barbell curls with 10-12 reps
  • 5 sets – preacher curls with 12 reps
  • 3 sets – seated dumbbell curl with 10-12 reps
  • 3-4 sets – standing cable curl with 12 reps
  • 3 sets – overhead cambered extension with 20 reps
  • 3 sets – rope press downs with 20 reps
  • 3 sets – single-arm cable triceps pushdowns with 10 reps
  • 6 sets – lying triceps extension
  • 3 sets – seated barbell extension with 20 reps

Thursday (Shoulder)

  • 5 sets – rear deltoid machine flyes with 20 reps
  • 3 sets – dumbbell lateral with 12 reps
  • 5 sets – machine overhead press with 20 reps
  • 5 sets – machine side laterals with 20 reps
  • 3 sets – seated military press with 10 reps
  • 5 sets – machine side laterals with 20 reps
  • 3 sets – standing barbell press with 10 reps

Friday (Back)

  • 5 sets – lat pulldowns with 20 reps
  • 5 sets – shrugs with 20 reps
  • 5-12 sets – bent barbell rows with 20 reps
  • 4 sets –  pull-ups
  • 5-12 sets – arm dumbbell rows with 20 reps
  • 4-8 sets – deadlifts with 15 reps
  • 4 sets – high rows with 20 reps

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