John Cena Workout & Diet Plan - PAT Fitness

John Cena’s Diet Plan

To many of the gym junkies dieting when weight training, there’s a disclaimer to following Cena’s diet regime: it’s somewhat bland — but that doesn’t mean you can’t switch it up a bit. Describe as being “heavy on protein, light on flavour” by MensHealth, the seven-meal a day diet comes to an estimated total of 3,600 calories, comprising 450 grams of carbs, 290 grams of protein and 65 grams of fat. The diet he’s constructed is to replenish the body after his gruelling workout sessions. The Cenation Leader’s diet plan provides all the daily dietary requirements of clean meats, fruits, vegetables, grains & cereals and supplements.

Here’s what John Cena’s daily bodybuilding diet looks like.

Meal 1

4 scrambled eggs
Swiss cheese
Bacon
Sautéed vegetables
or
100g oatmeal with raisins and apple sauce
6 egg whites
2 whole eggs

Meal 2

200-250 calories protein bar
or
2 scoops of whey protein & 2 cups of water

Meal 3

2 chicken breasts
100g of brown rice
Vegetables or salad

Meal 4

Whole wheat pita bread
Tuna

Meal 5

200-250 calories protein bar
or
2 scoops of whey protein & 2 cups of water

Meal 6

Pasta or brown rice
Vegetables or salad
Chicken or fish

Meal 7

Low fat cottage cheese
Casein protein shake

John Cena’s Workout Routine

For a man whose catchphrase is “you can’t see me”, his brawny physique and athleticism can’t be overlooked. The secret to his aesthetically insane body is the fusion of challenging training sessions that he completes five days a week. And despite the longstanding impression that it’s thanks to his genetic edge that he’s that well-built; interestingly, before taking up weights, the 251 pounds (114 kg) WWE heavyweight was a measly 120 pounds (54 kg) in high school.

But thanks to an unwavering passion for bodybuilding, a strong work ethic and a lot of elbow grease in the gym, Cena has forged an impressive physique. His workout routine is voluminous and hypertrophic (aimed at promoting size more than strength). The regime incorporates light to medium weights, typically of 3-4 sets, with high repetitions (15-20). His training routine is advantageously made up of compound exercises with some isolation exercises to focus on body muscles that need that extra work. Through this regiment and diet, a well-proportioned and shredded body awaits its follower. One’s athleticism will also be enhanced and this help boost performance in physical contact and combat sports.

Cena does a 5-day split with a 2-day rest interval every week. But be warned; his workouts aren’t for the faint-hearted.

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

So without further ado, we give you Cena’s hardcore workout routine.

Monday: Legs & Calves

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

Tuesday: Chest

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

Wednesday: Arms

Biceps

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

Triceps

Rope Press downs – 3 sets of 20 reps
Single Arm Cable Pushdowns – 3 sets of 10 reps
Lying Tricep Extension – 6 sets to failure
Overhead Skull Crushers – 3 sets of 20 reps
Seated Barbell Tricep Extension – 3 sets of 20 reps
Tricep Dip – 4 sets to failure

Thursday: Shoulders

Rear Delt Cable Flyes – 5 sets of 20 reps
Machine Overhead Press – 5 sets of 20 reps
Machine Side Lateral Raises – 5 sets of 20 reps
Seated Overhead Press – 3 sets of 10 reps
Dumbbell Lateral Raise – 3 sets of 12 reps
Seated Military Press – 3 sets of 10 reps
Standing Barbell Press – 3 sets of 10 reps

Friday: Back

Lat Pulldowns – 5 sets of 20 reps
Barbell Rows – 5 sets of 12-20 reps
Arm Dumbbell Rows – 5 sets of 12-20 reps
Deadlifts – 4 sets of 8-15 reps
High Pulls – 4 sets of 20 reps
High Rows – 4 sets of 20 reps
Pull-ups – 4 sets to failure
Shrugs – 4 sets of 20 reps

Thinking that we’ve forgotten to include his abs workout? Think again. Cena’s finishes off each training session with a light abdominal workout. So to get abs like his, here’s what you’ll need to do: