Whether or not you follow wrestling, his favourite discipline, you've probably already heard of him. John Cena. You may even have seen him on the big screen, as he embarked on a career as aactor 🎬 in the early 2000s. John Cena is a global superstar with an incredibly massive physique. Discover the secrets oftraining and diet of this exceptional athlete.
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One of the greatest wrestlers of all time
An accomplished sportsman
John Cena is one of the greatest wrestlers in history. He has one of the best records in the sport, an honor he shares with other great champions such as Ric Flair, Hulk Hogan, Randy Orton and Paul Michael Lévesque (Triple H). 🏆
The American athlete has won 16 world championship titles, including 13 at the WWE (World Wrestling Entertainment), wrestling's largest organization.
Cena started the strength training in his early teens, at the age of 12. A period during which he took part in weightlifting and American soccer, notably while studying at Springfield College (Massachusetts). 🏈
Born in April 1977, Cena also embarked on a short-lived career in 1998 as a bodybuilder. Already endowed with a massive physique, he competed at amateur level.
But after college, John also hit a rough patch. He worked in a store near Venice Beach (Los Angeles) and slept for a while in the back of his car, unable to afford a place to stay.
It's by frequenting the legendary Gold's Gym that John's life changed, after one of the gym's members suggested he take up wrestling.
He began his career in 1999 in Ultimate Pro Wrestling (UPW), a minor league, under the nickname of The Prototype.
The rest is history. Cena has three times received the distinction of WWE Superstar of the Year (2009, 2010 and 2012). His great rivalry with Dwayne "The Rock" Johnson also left its mark on fans.
A career in cinema
His immense charisma in the wrestling ring naturally attracted the attention of cinema. 👁️
He took part in his first feature film in 2000 (Ready to Rumble), but didn't get her real breakthrough role until 2006, in The Marine. A success that made him a household name.
He went on to appear in a number of films, culminating in a starring role in the acclaimed franchise Fast & Furious. He plays Jakob Toretto in opus 9 and 10 of the series (2021 and 2023). 🏎️
In 2021, he also appeared in The Suicide Squadbefore landing a role in Barbie (2023), again alongside Margot Robbie.
Just like Mark Wahlbergwith whom he also played in Very Bad Dads (2015), John Cena is one of those muscular actors and talent, much appreciated in Hollywood.
Alongside his career, Cena is actively involved in associations, as in the case of Make-A-Wish which makes sick children's dreams come true.
John Cena's measurements
John Cena is a veritable mountain of muscle.
The American wrestler is 1.85 metres tall and weighs around 114 kilos. Its body is massive, harmonious and balanced.
In addition to his impressive physique, Cena stands out for his force. His performances in the ring are proof of this, as he has repeatedly demonstrated his ability to lift athletes taller and heavier than himself.
His performance at the weight room are proof of this 🏋️♂️, with personal bests that have nothing to envy some bodybuilders or professional athletes in other disciplines:
- Bench press: 210 kilos
- Squat: 230 kilos
- Deadlift: 290 kilos
John Cena's bodybuilding workout
John Cena owes much of his sporting and cinematic success to his incredible work ethic. 💪
All his life, he's been bodybuilding. First to shine on the bodybuilding podiums, then to maintain a balanced muscle mass sufficient to withstand the shocks of wrestling matches.
Little by little, Cena managed to develop an effective training routine, consisting of 5 sessions per week and 2 days off :
- Day 1: Legs
- Day 2: pectorals
- Day 3: Arms
- Day 4: shoulders
- Day 5: back
He regularly tests his 1 RM on the main basic exercises. He also works on his abdominal muscles at the end of each session.
Let's take a closer look at John Cena's bodybuilding program.
Day 1: Legs
For his leg dayCena performs the following exercises:
- Seated calf extension: 10 sets of 10 to 20 repetitions
- Standing calf extension: 4 sets of 25 repetitions
- Leg curl: 4 sets of 20 repetitions
- Thigh press: 5 sets of 20 repetitions
- Leg extension: 4 sets of 15 repetitions
- Squat: 4 sets of 10 repetitions
- Abdominals
Day 2: pectorals
Here are the contents of the pec session John Cena:
- Inclined bench press with convergent machine: 4 sets of 20 repetitions
- Inclined barbell bench press: 3 sets of 20 repetitions
- Pec deck: 4 sets of 15 repetitions
- Facing pulley squats: 4 sets of 15 repetitions
- Bench press: 3 sets of 10 repetitions
- Abdominals
Day 3: Arms
To strengthen biceps and its tricepsJohn Cena performs these exercises:
- Larry Scott curl: 5 sets of 12 repetitions
- Standing barbell biceps curl: 3 sets of 12 repetitions
- Seated dumbbell biceps curl: 3 sets of 12 repetitions
- Pulley biceps curl: 3 sets of 12 repetitions
- High pulley triceps extension: 3 sets of 20 repetitions
- Single-arm triceps extension: 3 sets of 10 repetitions
- Front bar: 3 sets of 20 repetitions
- Dips: 4 sets to failure
- Abdominals
Day 4: shoulders
To build shoulders Cena's training incorporates a high number of repetitions:
- Inverted butterfly pulley: 5 sets of 20 repetitions
- Military bench press: 5 sets of 20 repetitions
- Machine lateral raises: 5 sets of 20 repetitions
- Dumbbell lateral raises: 3 sets of 12 repetitions
- Military bench press: 3 sets of 10 repetitions
- Abdominals
Day 5: back
For his final session of the week, John Cena focuses on developing his back muscles :
- Vertical pull: 5 sets of 20 repetitions
- Inclined rowing with barbell: 5 sets of 12 repetitions
- Lumberjack pull: 5 sets of 12 repetitions
- Deadlift: 4 sets of 8 to 15 repetitions
- High pull with barbell: 4 sets of 20 repetitions
- Pull-ups: 5 sets to failure
- Shrugs: 4 sets of 20 repetitions
- Abdominals
His diet
To support his muscular development, John Cena subjects himself to a diet bodybuilder.
His diet includes almost exclusively healthy foods 🥗 and high in protein.
On average, it consumes 7 meals a dayFor a calorie intake of between 3,600 and 3,800 calories (450 grams of carbohydrates, 290 grams of protein and 65 grams of fat). Given her size, this is a perfectly balanced intake, unlike the diets of some celebrities. 🙄
| Meal 1 | - 100 g rolled oats with almond milk - Applesauce 🍎, with a few raisins - 2 whole eggs 🍳 - 6 egg whites |
| Meal 2 | - 1 protein bar |
| Meal 3 | - 2 chicken breasts 🍗 - Brown rice - Vegetables 🥦 |
| Meal 4 | - Whole-wheat pita bread - Tuna |
| Meals 5 | - 1 banana 🍌 - 1 whey protein shaker |
| Meal 6 | - Chicken or fish - Whole-wheat pasta - Vegetables - A salad 🥬 |
| Meals 7 | - Low-fat cottage cheese - A drink rich in casein |
Conclusion
John Cena is an exceptional athlete. But he's always worked hard to achieve your goals 🎯 be they sporting or professional. A success he owes largely to his own efforts, and further proof that if you give yourself the means to achieve your ambitions, you can move mountains.
