For over two decades, John Cena has embodied “Hustle, Loyalty, Respect,” captivating millions as one of WWE’s most iconic and decorated Superstars. As the 16-time (and now, reportedly 17-time) World Champion transitions from full-time wrestling to a burgeoning Hollywood career, the anticipation surrounding his final in-ring appearance has reached a fever pitch. Fans eager to witness his last stand, as well as those inspired by his incredible longevity and physique, are keenly interested in the details of his retirement and the rigorous regimen that has kept him at the top of his game.
The Final Bell: John Cena’s Retirement Match Date
The wrestling world now has a definitive date for John Cena’s official WWE retirement match. WWE and Peacock have jointly announced that the legendary performer will step into the ring for his final match on Saturday, December 13, 2025, headlining a special edition of “Saturday Night’s Main Event.” This historic event will stream exclusively on Peacock.
Cena had previously announced his intention to retire from in-ring competition in 2025, declaring at Money in the Bank 2024 that the 2025 Royal Rumble, Elimination Chamber, and WrestleMania 41 would be his last appearances at those respective events. His “farewell tour,” marketed under the banner “The Last Time Is Now,” has seen him commit to numerous appearances throughout 2025. While an official location for the December 13 match has yet to be confirmed by WWE, speculation suggests it could take place in or around Boston, Massachusetts, Cena’s home state. This final bout marks the culmination of an era for one of professional wrestling’s most enduring and popular figures.
A Champion’s Physique: John Cena’s Enduring Fitness
Even as he approaches his late forties, John Cena continues to boast one of the most recognizable and powerful physiques in both professional wrestling and the movie industry. His ability to maintain such a high level of physical conditioning throughout a demanding career is a testament to his unparalleled discipline and commitment to his fitness and diet plans. Cena’s training philosophy focuses on building size and strength, utilizing a blend of compound and isolation exercises.
John Cena’s Workout Routine: Building the Cenation Leader
John Cena follows a rigorous five-day-a-week “bro split” bodybuilding program, dedicating each day to specific muscle groups, with two rest days for recovery. His routine emphasizes volume training, typically consisting of 3-4 sets with high repetitions (15-20) using light to medium weights, although he is also known for lifting heavy weights, with notable personal bests including a 611-pound squat, 463-pound bench press, and 650-pound deadlift.
Here’s a breakdown of a typical weekly training split:
Monday: Legs & Calves
Cena kicks off the week by targeting his lower body, a crucial foundation for any powerful athlete. Exercises often include:
- Seated Calf Raises: 10 sets of 10-20 reps
- Standing Bodyweight Calf Raises: 4 sets of 25 reps
- Standing Single Leg Curls: 4 sets of 20-25 reps
- Leg Press: 5 sets of 20 reps
- Leg Extension: 4 sets of 15 reps
- Squats: 4 sets of 10 reps
- Hack Squats: 3 sets of 15 reps
Tuesday: Chest
Focusing on chest development, Cena incorporates both machine and free-weight exercises for comprehensive muscle activation:
- Bench Press: 3 sets of 10 reps
- Incline Machine Press: 3-4 sets of 20 reps
- Incline Bench Press: 3-4 sets of 20 reps
- Cable Flyes: 3 sets of 15 reps
- Machine Flyes: 3-4 sets of 15 reps
Wednesday: Arms
Dedicated to building powerful biceps and triceps, Wednesday is arm day:
- Preacher Curls: 5 sets of 12 reps
- Standing Barbell Curls: 3 sets of 10-12 reps
- Seated Dumbbell Curls: 3 sets of 10-12 reps
- Standing Cable Curls: 3 sets of 12 reps
- Rope Pressdowns: 3 sets of 20 reps
- Single Arm Cable Pressdowns: 3 sets of 10 reps
- Lying Tricep Extension (Skull Crushers): 6 sets to failure
- Overhead EZ Bar Extension: 3 sets of 20 reps
- Seated Barbell Tricep Extension: 3 sets of 20 reps
- Tricep Dips: 4 sets to failure
Thursday: Shoulders
To achieve his broad, powerful upper body, Cena’s shoulder workouts are intense:
- Rear Delt Machine Flyes (or Cable Flyes): 5 sets of 20 reps
- Machine Overhead Press: 5 sets of 20 reps
- Machine Lateral Raise: 5 sets of 20 reps
- Seated Overhead Press: 3 sets of 10 reps
- Dumbbell Lateral Raise: 3 sets of 12 reps
- Military Press (Seated or Standing Barbell Press): 3 sets of 10 reps
Friday: Back
Cena rounds out his week with a comprehensive back workout, essential for both strength and a formidable stage presence:
- Lat Pulldowns: 5 sets of 20 reps
- Barbell Rows: 5 sets of 12-20 reps
- One Arm Dumbbell Rows: 5 sets of 12-20 reps
- Deadlifts: 4 sets of 8-15 reps
- High Pulls: 4 sets of 20 reps
- Pull-ups: 4 sets to failure
- Barbell Shrugs: 5 sets of 20 reps
Fueling the Machine: John Cena’s Detailed Diet Plan
John Cena’s diet regimen is as crucial as his training for maintaining his physique and energy levels. He follows a high-protein, calorie-dense eating plan, typically consuming around 3,000–3,600 calories per day, split across 6-7 meals. This approach ensures a steady stream of nutrients, supports muscle growth and recovery, and prevents muscle breakdown.
His diet is described as “clean and structured,” prioritizing lean proteins, complex carbohydrates, and healthy fats. Cena consciously avoids processed foods, sugary snacks, and excessive sodium, emphasizing consistency and discipline in his nutrition.
A sample daily diet includes:
- Meal 1 (Breakfast): Scrambled eggs with Swiss cheese, bacon, and sautéed vegetables, or oatmeal with raisins and applesauce, plus two whole eggs and six egg whites. This provides complex carbohydrates and protein for sustained energy.
- Meal 2 (Snack): A protein bar or whey protein shake to aid muscle recovery and maintain energy.
- Meal 3 (Lunch): Grilled chicken breasts, brown rice, and vegetables or a salad, offering lean protein and complex carbs.
- Meal 4 (Afternoon Snack): Whole wheat pita bread with tuna, providing protein, carbs, and omega-3 fatty acids.
- Meal 5 (Pre-Dinner Snack): Another protein bar or whey protein shake to keep energy levels up.
- Meal 6 (Dinner): Pasta or brown rice with vegetables or salad, paired with chicken or fish. This is a wholesome meal with a balanced mix of macronutrients.
- Meal 7 (Before Bed): Low-fat cottage cheese and a casein protein shake, both excellent for slow-digesting protein to support muscle recovery and growth overnight.
Supplements like whey protein, multivitamins, and BCAAs are often part of his regimen to support recovery and fill any nutritional gaps.
The Legacy Beyond the Ring
As John Cena prepares for his final WWE match, his legacy is already etched in stone. Beyond the championships and memorable moments, his dedication to fitness serves as an inspiration, proving that sustained effort and a disciplined lifestyle are key to achieving and maintaining peak physical condition. His impending retirement from active competition will mark the end of an extraordinary era, but his influence on both wrestling and fitness will undoubtedly continue for generations.
