John Cena Workout Program - 6 Weeks to More Size and Strength


 

I found a John Cena workout program on Men's Fitness. The article claims that it is an actual program that John uses and is only slightly modified for less experienced lifters. The program is called John Cena's 6 weeks to more size and strength. After looking through the workouts, I thought the program actually looked legit, and from what I have seen of John Cena on twitter and on youtube, it seems like a program that he would actually use.

The program has you working out 4 days per week. The main lifts in the program being Back Squats, Front Squats, Bench Press, Power Cleans, and Snatches. These lifts vary from week to week with their rep ranges, number of sets, and amount of weight used, however the accessory work remains the same throughout the 6 weeks. Cena tries to hit a new max on his main lifts every six weeks.
I am wondering, however, why the program does not incorporate deadlifts. I have seen videos of John Cena deadlifting, and am quite positive he does them.... Since we are only working out 4 days per week, that gives us 3 days off. You could easily throw in some deadlifts and an extra day of light squats on one of your days off, or deadlifts could be added to Day 3 and performed on the same day as the cleans, snatches, and front squats.

The program looks like this:

Day 1 Week 1

  • Back Squats: 3 sets 8 reps
  • Front Squats: 3 sets 8 reps
  • Leg Curl: 3 sets 6 reps

Day 2 Week 1

  • Bench Press: 3 sets 8 reps
  • Pause Bench Press: 8 sets 1 rep (using same weight as you did for sets of 8 reps)
  • Superset #1: DB rows 4 sets 8 reps
  • with Incline DB press 4 sets 8 reps
  • Superset #2: Pullups 3 sets to failure
  • with DB pullover 3 sets 10-12 reps

Day 3 Week 1

  • Snatch 4 sets 3 reps at 75% 1RM
  • Power Clean: 4 sets 3 reps at 75% 1RM
  • Front Squat: 3 sets 8 reps

Day 4 Week 1

  • Push Press: 3 sets 5 reps
  • Close Grip Bench: 3 sets 5 reps
  • Tri-Set#1: Lying DB tricep extension 4 sets 6 reps
    with Cable Backhand 3 sets 8 reps
    and Seated DB curl 3 sets 8 reps
  • Tri-Set #2: Bradford Press 3 sets 8 reps
    with Reverse Curl 3 sets 8 reps
    and Barbell Shrug 4 sets 6 reps

The program basically continues in the same pattern for 5 more weeks. The tables below describe how to adjust weight, number of sets and number of reps for each consecutive week:

Sets and Reps for Snatch and Power Clean

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

Sets and Reps for Squat, Front Squat, and Bench Press

Week 1 3 sets of 8 reps
Week 2 3 sets of 6 reps
Week 3 3 sets of 5 reps
Week 4 4 sets of 3 reps
Week 5 4 sets of 2 reps
Week 6 Test your max

***DB incline is done for Weeks 1-3, Weeks 4-6 switch to Barbell Incline Press for 4 sets of 5 reps

***DB Rows Weeks 1-3: 4 sets of 8 reps, Weeks 4-6, 4 sets of 5 reps

*** Pullups Weeks 1-3: 3 sets to failure, Weeks 4-6 3 sets of 5 reps (weighted)

***Also for Push Press and Close Grip Bench, Weeks 1-3 is 3 sets of 5 reps, and Weeks 4-6 is 3 sets of 3 reps.

*** Shrugs Weeks 1,3,5 is 4 sets of 6 reps, and Weeks 2,4,6 is 3 sets of 12 reps