THE JOHN CENA WORKOUT

THE JOHN CENA WORKOUT

Think you’ve got what it takes to train like a Superstar? This three-day workout will test your might.

Do you have what it takes to train like the WWE’s biggest Superstar?

What follows is a sample of John Cena’s upper and lower body training, provided by his personal trainer, Rob MacIntyre. These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

JOHN CENA’S ONE-REP MAX RECORD SHEET

Squat: 600
Bench: 481
Deadlift: 664
Clean & Jerk: 286
Clean: 358
Snatch: 304
Overhead Press: 344

DAY 1: UPPER BODY

EXERCISE 1

BARBELL BENCH PRESSYou’ll need: Bench, BarbellHow to

Barbell Bench Press thumbnail
3sets
5reps
rest
Cena used 352, 374, and 383 for his sets.

EXERCISE 2

PAUSE BENCH PRESS

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3sets
1reps
rest
Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.

EXERCISE 3

CLOSE-GRIP BARBELL BENCH PRESSYou’ll need: Bench, BarbellHow to

Close-Grip Barbell Bench Press thumbnail
3sets
6reps
rest

EXERCISE 4

PLATE PUSHUP

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3sets
6-8reps
rest

EXERCISE 5

INVERTED ROWYou’ll need: Barbell, Squat RackHow to

Inverted Row thumbnail
3sets
12reps
rest

EXERCISE 5A

MACHINE PEC FLYE

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3sets
10reps
rest

EXERCISE 5B

DUMBBELL BENCH PRESSYou’ll need: Bench, DumbbellsHow to

Dumbbell Bench Press thumbnail
3sets
12reps
rest
Elbows in.

EXERCISE 5C

CABLE REAR DELT RAISE

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3sets
10reps
rest

DAY 2: UPPER BODY

EXERCISE 1

CLEAN AND JERK

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5sets
1reps
rest
Use heavy, but sub-maximal weights.

EXERCISE 2A

INCLINE BARBELL BENCH PRESSYou’ll need: Bench, BarbellHow to

Incline Barbell Bench Press thumbnail
3sets
10reps
rest

EXERCISE 2B

DUMBBELL LATERAL RAISEYou’ll need: DumbbellsHow to

Dumbbell Lateral Raise thumbnail
3sets
8-10reps
rest

EXERCISE 3A

BARBELL BENCH PRESSYou’ll need: Bench, BarbellHow to

Barbell Bench Press thumbnail
3sets
5reps
rest
Cena used a 305 lb barbell.

EXERCISE 3B

CHINUPYou’ll need: Pullup BarHow to

Chinup thumbnail
3sets
10reps
rest

EXERCISE 4A

TRICEPS PRESSDOWNYou’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Triceps Pressdown thumbnail
3sets
12reps
rest

EXERCISE 4B

ISOMETRIC BACK EXTENSION

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3sets
30 secreps
rest

DAY 3: LOWER BODY POWER

EXERCISE 1

BARBELL LANDMINE

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2sets
10 eachreps
rest
Use 45 lb weights.

EXERCISE 2

DECLINE BARBELL SITUP

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2sets
15 eachreps
rest
Use 45 lb weights.

EXERCISE 3

BARBELL SIDEBEND

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1sets
2reps
rest
Use 45 lb weights.

EXERCISE 4

CLEANYou’ll need: BarbellHow to

Clean thumbnail
3sets
3,2,1reps
rest
Perform as warmup. Use 135 lb weights for the 1st set, 185 lb weights for 2nd set, and 235 lb weights for 3rd set.

EXERCISE 5

CLEANYou’ll need: BarbellHow to

Clean thumbnail
3sets
2,1,1reps
< 30 sec between sets. 2-3 min after completing all 3 setsrest
Use 265 lb weights for the 1st set, 275 lb weights for 2nd set, and 285 lb weights for 3rd set.

EXERCISE 6

CLEANYou’ll need: BarbellHow to

Clean thumbnail
3sets
2,1,1reps
< 30 sec between setsrest
Use 285 lb weights for the 1st set, 295 lb weights for 2nd set, and 305 lb weights for 3rd set.

EXERCISE 7

HANGING SNATCH

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1sets
1reps
rest
Use 95 lb weights.

EXERCISE 8

SNATCH-GRIP SHRUG

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1sets
3reps
rest
Use 95 lb weights.

EXERCISE 9

HANGING SNATCH

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5sets
3,3,3,3,9reps
rest
Use 95 lb weights for 1st 2 sets and 145 lb weights for last 3 sets.

EXERCISE 10

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
5sets
5,3,5,5,5reps
rest
Use 225 lb weights for 1st set, 315 lb for 2nd set, 405 lb for 3rd set, 455 lb for 4th set, and 495 lb for 5th set.

EXERCISE 11

PAUSE SQUAT

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2sets
3reps
rest
Use 455 lb weights. Sit for three full seconds in the hole on each rep.

EXERCISE 12

BARBELL FRONT SQUATYou’ll need: Barbell, Squat RackHow to

Barbell Front Squat thumbnail
3sets
3reps
rest
Use 335 lb weights for 1st set and 340 lb weights on 2nd and 3rd sets.