John Cena’s 6-Week Exercise Program to Construct Energy and Dimension

John Cena isn’t as robust as he seems. He’s stronger. Working alongside longtime good friend and coach Rob MacIntyre, Cena has shifted away from the bodybuilding coaching he grew up with to focus extra on pure power positive factors—permitting him to maintain aesthetic muscular tissues whereas enhancing his athleticism and resistance to damage.

The exercises that observe are Cena’s precise routine, modified solely barely for these much less skilled. The 10-time WWE champ and two-time World Heavyweight champ tries to hit a brand new max on his fundamental lifts each six weeks. Observe this system, and you’ll break your previous data in that very same time and reap the muscle positive factors that come from lifting greater weights.

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Instructions

Carry out workouts marked with letters (“a,” “b,” and generally “c”) in circuit vogue—full one set for every so as, resting as wanted between units. repeat till all units for the circuit are full. The remaining workouts are accomplished as straight units.

Every week, you’ll work as much as a sure proportion of your max on the snatch and energy clear. If these lifts are new to you, simply make a conservative guess as to what your max may be. Heat up with low-rep units and steadily add weight till you attain a difficult load you may deal with with excellent type for the required reps. Don’t go to failure—depart a rep or two “within the tank” till Week 6, when you’ll check your power. Relaxation so long as you want between all units.

The squat, entrance squat, and bench press is not going to require percentages. Merely work as much as the heaviest load you may deal with for the prescribed units and reps. See the tables on the backside of every day’s exercise.

John Cena lifting platePeter Yang

Day 1

1. Squat

* See desk for units and reps

The best way to do it: Grasp the bar outdoors shoulder width and pull your shoulder blades collectively. Dip beneath the bar and lift it off the helps of the squat rack so it rests in your traps or rear delts. step again and set your toes at shoulder width. Take a deep breath and push your hips again to decrease your physique till your thighs are at the least parallel with the ground.

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2. Entrance Squat

* See desk for units and reps

The best way to do it: Grasp the bar at shoulder width and lift your elbows so your higher arms are parallel with the ground. Nudge the bar off the helps and stroll it out of the rack. plant your toes at shoulder width and switch your toes barely out. Squat down as deeply as you may with out shedding the arch in your again.

three. Leg Curl

Units: three Reps: 6

The best way to do it: Carry out in a leg-curl machine.

Units and Reps for Squat, Entrance Squat, and Bench Press
Week 1
three units of eight reps
Week 2
three units of 6 reps
Week three
three units of 5 reps
Week four
four units of three reps
Week 5
four units of two reps
Week 6
Check your max

John Cena doing clean and snatchPeter Yang

Day 2

1. Bench Press

* See desk for units and reps

The best way to do it: Arch your again and grasp the bar outdoors shoulder width. Pull it out of the rack and decrease the bar to your sternum, tucking your elbows close to your sides. Press the bar up.

2. Pause Bench

The best way to do it: Decrease the bar to your chest and pause (however don’t relaxation) there for 2 seconds. Press again up. Use the identical weight you probably did on the bench press, however carry out solely single reps. Complete the variety of reps you probably did in a single set of the bench press above (should you did three units of eight, do solely eight singles on the pause bench).

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3a. Dumbbell Row

Weeks 1–three: Units: four Reps: eight

Weeks four–6: Units: four Reps: 5

3b. Incline Dumbbell Press

Weeks 1–three: Units: four Reps: eight (however depart a bit of “within the tank”)

Weeks four–6: Units: four Reps: 5 (change to barbell incline press)

4a. Pullup

Weeks 1–three: Units: three Reps: as many as attainable

Weeks four–6: Units: three Reps: 5 (with weight)

4b. Pullover

Units: three Reps: 10–12

The best way to do it: Maintain the tip of a dumbbell with each fingers on the plates and lie again on a flat bench. decrease the burden behind your head so you’re feeling a stretch in your lats. Pull the burden again over your chest.

Units and Reps for Squat, Entrance Squat, and Bench Press
Week 1
three units of eight reps
Week 2
three units of 6 reps
Week three
three units of 5 reps
Week four
four units of three reps
Week 5
four units of two reps
Week 6
Check your max

John Cena chalking handsPeter Yang

Day three

1. Snatch

* See desk for units and reps

Stand together with your toes at hip width and your shins in opposition to the bar. grasp the bar at double shoulder width and, maintaining your decrease again flat, drive your heels into the ground to start lifting the bar. When it’s above your knees, explosively lengthen your hips and shrug your shoulders. Let the momentum carry the burden overhead.

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2. Energy Clear

* See desk for units and reps

> Carry out as you probably did the snatch, however use a shoulder-width grip and “catch” the bar at shoulder stage so your higher arms are parallel with the ground and your palms face the ceiling.

three. Entrance Squat

* See desk for units and reps

> See Day 1 for directions.

Units and Reps for Snatch and Energy Clear

Week 1
four units of three reps at 75%
Week 2
four units of three reps at 80%
Week three
four units of two reps at 83%
Week four
four units of two reps at 85%
Week 5
2 units of two at 90%, then three units of 1 at 95%
Week 6
Check your max

Units and Reps for Squat, Entrance Squat, and Bench Press

Week 1
three units of eight reps
Week 2
three units of 6 reps
Week three
three units of 5 reps
Week four
four units of three reps
Week 5
four units of two reps
Week 6
Check your max

John Cena with barbell on shouldersPeter Yang

Day four

1. Push Press

Weeks 1–three: Units: three Reps: 5

Weeks four–6: Units: three Reps: three

The best way to do it: Maintain the bar at shoulder width and nudge it off the rack. Hold your forearms perpendicular to the ground. Bend your hips, dip your knees, after which explosively press the bar overhead.

2. Shut-grip Bench Press

Weeks 1–three: Units: three Reps: 5

Weeks four–6: Units: three Reps: three

The best way to do it: Use a shoulder-width grip.

3a. Mendacity Dumbbell Triceps Extension

Units: four Reps: 6

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3b. Cable Backhand

Units: three Reps: eight–10

The best way to do it: Connect a D-handle to the low pulley of a cable station. Standing sideways, seize it together with your far hand and lift your arm out to your facet.

3c. Seated Dumbbell Curl

Units: three Reps: eight

4a. Bradford Press

Units: three Reps: eight

The best way to do it: Press the barbell overhead (don’t lock out your elbows), decrease it behind your head, then press up once more. That’s one rep.

4b. Reverse Curl

Units: three Reps: eight

4c. Barbell Shrug

Weeks 1, three, 5: Units: four Reps: 6

Weeks 2, four, 6: Units: three Reps: 12

The best way to do it: Maintain the bar at shoulder width and shrug your shoulders as excessive as you may.

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