What does John Cena’s workout look like? Here is some behind the scenes training footage of John Cena in action. Watch the WWE Superstar perform a dumbbell bench press and then pose for the camera after the chest workout is completed.
For those wanting to see John Cena’s full workout split, here is the workout routine that his trainer Rob MacIntyre puts him through to build size and strength.
Day 1
1. Squat (see progression notes below)
2. Front Squat (see progression notes below)
3. Leg Curl – Sets: 3 Reps: 6
Day 2
1. Bench Press (see progression notes below)
2. Pause Bench – Single Reps
3a. Dumbbell Row – Weeks 1–3: Sets: 4 Reps: 8; Weeks 4–6: Sets: 4 Reps: 5
3b. Incline Dumbbell Press – Weeks 1–3: Sets: 4 Reps: 8; Weeks 4–6: Sets: 4 Reps: 5 (switch to barbell incline press)
4a. Pullup – Weeks 1–3: Sets: 3 Reps: as many as possible; Weeks 4–6: Sets: 3 Reps: 5 (with weight)
4b. Pullover – Sets: 3 Reps: 10–12
Use the following chart for squat, front squat and leg curl sets and reps…
Week 1: 3 sets of 8 reps
Week 2: 3 sets of 6 reps
Week 3: 3 sets of 5 reps
Week 4: 3 sets of 3 reps
Week 5: 3 sets of 2 reps
Week 6: Test your max
Day 3
1. Snatch (see progression notes below)
2. Power Clean (see progression notes below)
3. Front Squat (see progression notes below)
Day 4
1. Push Press – Weeks 1–3: Sets: 3 Reps: 5; Weeks 4–6: Sets: 3 Reps: 3
2. Close-grip Bench Press- Weeks 1–3: Sets: 3 Reps: 5; Weeks 4–6: Sets: 3 Reps: 3
3a. Lying Dumbbell Triceps Extension – Sets: 4 Reps: 6
3b. Cable Backhand – Sets: 3 Reps: 8–10
3c. Seated Dumbbell Curl – Sets: 3 Reps: 8
4a. Bradford Press – Sets: 3 Reps: 8
4b. Reverse Curl – Sets: 3 Reps: 8
4c. Barbell Shrug – Weeks 1, 3, 5: Sets: 4 Reps: 6; Weeks 2, 4, 6: Sets: 3 Reps: 12
And use this chart for snatch and power clean sets and reps…
Week 1: 4 sets of 3 reps at 75%
Week 2: 4 sets of 3 reps at 80%
Week 3: 4 sets of 2 reps at 83%
Week 4: 4 sets of 2 reps at 85%
Week 5: 2 sets of 2 at 90%, then 3 sets of 1 at 95%
Week 6: Test your max
For more tips on how to train like John Cena or any other high level athlete and how to get the most out of every exercise you do, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
