He’s widely regarded as one of the greatest professional wrestlers of all-time, has nearly 15 million Instagram followers, and is currently enjoying a blossoming career on the silver screen as both an A-list actor and presenter… there’s absolutely no denying that John Cena is one of the biggest superstars on the planet.
Tied only with the legendary Ric Flair for most WWE world championship reigns (16), the 43-year-old won the hearts of a legion of wrestling fans since joining the corporation all the way back in 2001. In a world where your physique can make or break your career, Cena, like Dwayne ‘The Rock’ Johnson before him, emerged as one of the most famously fit people to ever step into the squared circle. Below we breakdown one of the Doctor of Thuganomics’ five-day training splits...
Day 1: Legs and Calves
- Seated calf raises: Sets - 10, Reps - 20
- Standing calf raises: Sets - 4, Reps - 25 (bodyweight only)
- Standing single leg curls: Sets - 4, Reps - 25
- Leg presses: Sets - 5, Reps - 20
- Leg extensions: Sets - 4, Reps - 15
- Squats: Sets - 4, Reps - 10
- Hack squats: Sets - 3, Reps - 15
Day 2: Chest
- Incline machine press: Sets - 5, Reps - 20
- Incline barbell press: Sets - 5, Reps - 20
- Machine flies: Sets - 3, Reps - 15
- Cable flies: Sets - 3, Reps - 15
- Bench press: Sets - 3, Reps - 10
Day 3: Arms
- Preacher curls: Sets - 5, Reps - 12
- Standing barbell curl: Sets - 3, Reps - 10
- Seated dumbbell curl: Sets - 3, Reps - 10
- Standing cable curl: Sets - 3, Reps - 12
- Rope pressdowns: Sets - 3, Reps - 20
- Lying tricep extension: Sets - 6, Reps - Until failure
- Overhead cambered extension: Sets - 3, Reps - 20
- Seated barbell extension: Sets - 3, Reps - 20
- Dips: Sets - 4, Reps - Until failure
Day 4: Shoulders
- Rear delt machine flies: Sets - 5, Reps - 20
- Machine overhead press: Sets - 5, Reps - 20
- Machine side laterals: Sets - 5, Reps - 20
- Seated military press: Sets - 3, Reps - 10
- Dumbbell laterals: Sets - 3, Reps - 12
- Standing barbell press: Sets - 3, Reps - 10
Day 5: Back
- Lat pulldowns: Sets - 5, Reps - 20
- Bent barbell rows: Sets - 5, Reps - 20
- One arm dumbbell rows: Sets - 5, Reps - 20
- Deadlifts: Sets - 4, Reps - 8 to 15
- High rows: Sets - 4, Reps - 20
- Pull ups: Sets - 4, Reps - Until failure
- Shrugs: Sets - 5, Reps - 20
