John Cena’s Intense 6-Week Workout Program Takes Serious Dedication, But Is Definitely Doable

John Cena 6-Week Workout Program To Build Size And Strength

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16-time WWE world champion John Cena has been making some serious moves in his attempt to follow in The Rock’s footsteps and become the next wrestler to hit it big in Hollywood.

Just the other day, Vin Diesel announced that Cena will be appearing in Fast and Furious 9 when it hits theaters on May 22, 2020. (Surely, Cena getting the role had nothing to do with his WWE rival The Rock repeatedly laying the verbal smackdown on Diesel following Fast and Furious 8, right?)

Cena has also been rumored to be a part of the cast of the re-jiggereed Suicide Squad movie being directed by James Gunn of Guardians of the Galaxy fame.

A big part of the reason, after almost 20 years in wrestling, that the 42-year-old Cena is still going strong has a lot to with the regimen his trainer Rob MacIntyre puts him through to build size and strength. (MacIntyre also trains WWE wrestlers like Drew McIntyre, Cesaro, Big E, Natalya, Lana, Rusev, Sheamus, and others.)

Recently, MacIntyre shared with Men’s Journal the six-week workout program that The Champ uses and while very doable, it’s certainly not suitable for any candy-ass jabronis.

Working alongside longtime friend and trainer Rob MacIntyre, Cena has shifted away from the bodybuilding Opens a New Window. training he grew up with to focus more on pure strength gains—allowing him to keep aesthetic Opens a New Window. muscles while improving his athleticism Opens a New Window. and resistance to injury.

The workouts that follow are Cena’s actual routine, modified only slightly for those less experienced. The 10-time WWE champ and two-time World Heavyweight champ tries to hit a new max on his main lifts every six weeks. Follow the program, and you can break your old records in that same time and reap the muscle gains that come from lifting bigger weights.

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

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

Do workouts with notations of a, b or c in circuit fashion.

Day 1
1. Squat (see table)
2. Front Squat (see table)
3. Leg Curl – Sets: 3 Reps: 6

Day 2
1. Bench Press (see table)
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

Day 3
1. Snatch (see table)
2. Power Clean (see table)
3. Front Squat (see table)

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

For a complete breakdown of John Cena’s six-week workout program, including directions on how to do each aspect, visit

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Before settling down at BroBible, Douglas Charles, a graduate of the University of Iowa (Go Hawks), owned and operated a wide assortment of websites. He is also one of the few White Sox fans out there and thinks Michael Jordan is, hands down, the GOAT.