Work Out Like A WWE Superstar With John Cena’s Five-Day Training Split

Work Out Like A WWE Superstar With John Cena’s Five-Day Training Split
09:00, 15 Jan 2021

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...

GettyImages 524262432jpg

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

The Marine_ab650e78jpg

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

x
Suggested Searches:
Manchester United
Liverpool
Manchester City
Marcus Rashford
Premier League
Sportsman HQ
2nd Floor Queens House
St Lincoln Square
Manchester M2 5HT
0161 507 9888 (8am - 10pm)
editorial@thesportsman.com
We will not ask you to provide any personal information when using The Sportsman website. You may see advertisement banners on the site, and if you choose to visit those websites, you will accept the terms and conditions and privacy policy applicable to those websites. The link below directs you to our Group Privacy Policy, and our Data Protection Officer can be contacted by email at: DataProtection@Betfred.com

All original material is Copyright © 2019 by The Sportsman Communications Ltd.
Other material is copyright their respective owners.