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John Cena Workout Plan
Start Plan (PRO)

John Cena Workout Plan

30 Days / 5 Days per Week / Expert
  • Gain Mass
  • Get Ripped
  • Gain Strength
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2 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

John Cena Legs & Calves Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
4 10 1.0
3 15 1.0
3 10 None
5 20 1.0
4 20 1.0
5 25 1.0
Crunch   Video icon
1 60 1.0

Notes:

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

John Cena Arms Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 12 1.0
3 12 1.0
4 12 1.0
3 12 1.0
4 12 None
5 12 1.0
4 20 1.0
4 20 1.0
4 20 1.0
Crunch   Video icon
1 60 1.0

Notes:

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

John Cena Shoulders Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 20 1.0
5 20 1.0
5 20 1.0
3 12 1.0
3 12 1.0
3 20 1.0
Crunch   Video icon
1 60 1.0

Notes:

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

John Cena Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 20 1.0
5 12 1.0
Pull-Up   Video icon
4 12 1.0
3 10 1.0
3 20 1.0
Shrug   Video icon
3 20 1.0
Crunch   Video icon
10 60 1.0

Notes:

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

John Cena Chest Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 12 1.0
5 20 1.0
3 15 1.0
5 20 1.0
3 15 1.0

Notes:

It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).

Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Glutes blue Quads blue Hamstrings blue Calves blue Lowerback blue Hipflexors blue Forearms blue Hamstrings orange Quads orange Calves orange Abs orange
1 Review
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    about 2 years ago #

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