What does John Cena\u2019s 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. <\/p>\n
For those wanting to see John Cena\u2019s full workout split, here is the workout routine that his trainer Rob MacIntyre puts him through to build size and strength.<\/p>\n
Day 1
\n1. Squat (see progression notes below)
\n2. Front Squat (see progression notes below)
\n3. Leg Curl \u2013 Sets: 3 Reps: 6
\nDay 2
\n1. Bench Press (see progression notes below)
\n2. Pause Bench \u2013 Single Reps
\n3a. Dumbbell Row \u2013 Weeks 1\u20133: Sets: 4 Reps: 8; Weeks 4\u20136: Sets: 4 Reps: 5
\n3b. Incline Dumbbell Press \u2013 Weeks 1\u20133: Sets: 4 Reps: 8; Weeks 4\u20136: Sets: 4 Reps: 5 (switch to barbell incline press)
\n4a. Pullup \u2013 Weeks 1\u20133: Sets: 3 Reps: as many as possible; Weeks 4\u20136: Sets: 3 Reps: 5 (with weight)
\n4b. Pullover \u2013 Sets: 3 Reps: 10\u201312
\nUse the following chart for squat, front squat and leg curl sets and reps\u2026
\nWeek 1: 3 sets of 8 reps
\nWeek 2: 3 sets of 6 reps
\nWeek 3: 3 sets of 5 reps
\nWeek 4: 3 sets of 3 reps
\nWeek 5: 3 sets of 2 reps
\nWeek 6: Test your max
\nDay 3
\n1. Snatch (see progression notes below)
\n2. Power Clean (see progression notes below)
\n3. Front Squat (see progression notes below)
\nDay 4
\n1. Push Press \u2013 Weeks 1\u20133: Sets: 3 Reps: 5; Weeks 4\u20136: Sets: 3 Reps: 3
\n2. Close-grip Bench Press- Weeks 1\u20133: Sets: 3 Reps: 5; Weeks 4\u20136: Sets: 3 Reps: 3
\n3a. Lying Dumbbell Triceps Extension \u2013 Sets: 4 Reps: 6
\n3b. Cable Backhand \u2013 Sets: 3 Reps: 8\u201310
\n3c. Seated Dumbbell Curl \u2013 Sets: 3 Reps: 8
\n4a. Bradford Press \u2013 Sets: 3 Reps: 8
\n4b. Reverse Curl \u2013 Sets: 3 Reps: 8
\n4c. Barbell Shrug \u2013 Weeks 1, 3, 5: Sets: 4 Reps: 6; Weeks 2, 4, 6: Sets: 3 Reps: 12
\nAnd use this chart for snatch and power clean sets and reps\u2026
\nWeek 1: 4 sets of 3 reps at 75%
\nWeek 2: 4 sets of 3 reps at 80%
\nWeek 3: 4 sets of 2 reps at 83%
\nWeek 4: 4 sets of 2 reps at 85%
\nWeek 5: 2 sets of 2 at 90%, then 3 sets of 1 at 95%
\nWeek 6: Test your max
\nFor 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.<\/p>\n