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John Cena: Six Weeks to More Size and Strength

Build a body like John Cena’s—and blow away your old maxes—in six weeks


1. Squat

* See table for sets and reps

> Grasp the bar outside shoulder width and pull your shoulder blades together. Dip under the bar and raise it off the supports of the squat rack so it rests on your traps or rear delts. step back and set your feet at shoulder width. Take a deep breath and push your hips back to lower your body until your thighs are at least parallel with the floor.

2. Front Squat

* See table for sets and reps

> Grasp the bar at shoulder width and raise your elbows so your upper arms are parallel with the floor. Nudge the bar off the supports and walk it out of the rack. plant your feet at shoulder width and turn your toes slightly out. Squat down as deeply as you can without losing the arch in your back.

3. Leg Curl

Sets: 3 Reps: 6

Perform in a leg-curl machine.

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



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