Ever since John Cena retired from WWE last year, he has also retired from his old training routine. Now, it's all about mobility and recovery.

The iconic wrestler told Men's Journal magazine that he has shifted his training from lifting heavy weights to preparing his body for later life.

"The priorities have shifted from training specifically to get ready for a physical performance," said Cena. "Now, I can really focus on correcting all the dings and scratches that I may have had over 23 years of physical performance. From trying to lift up giants, to trying to do a below-parallel squat at 85 years old."

The 17-time WWE champion who once lifted staggering weights is now focused on repairing years of wear and tear that his body suffered in WWE.

His goal now is to sustain long-term health and maintain a physique that also supports his increasingly busy acting career.

During his prime, one of the reasons Cena had to lift heavy weights was because his signature moves required him to raise heavy men above his head. Cena used to squat 180 kg and even bench press 200 kg.

But now, the 49-year-old just enjoys his training sessions. The end of his wrestling career has removed the need for a rigid routine.

He noted the relaxed schedule supports his long-term recovery and health. His fitness regimen includes mobility work.

Despite his busy acting schedule, the 'Doctor of Thuganomics' spends up to 45 minutes working through mobility exercises designed to repair long-standing muscular and joint issues.

But how brutal was John Cena's training regimen that he needed to repair his body post-retirement?

John Cena’s Training Routine During WWE

John Cena trained with fitness coach Rob MacIntyre to develop an intense training regimen, according to Muscle And Fitness.

Day I: Legs

• Squat (3 sets of 8 reps)
• Front Squat (3 sets of 8 reps)
• Leg Curl (3 sets of 6 reps)

Day II: Chest, Arms, and Back

• Bench Press (3 sets of 8 reps)
• Bench Press (8 sets of 1 reps)
• Dumbbell Row (4 sets of 8 reps (Weeks 1-3); 5 reps (Weeks 4-6))
• Incline Dumbbell Press (4 sets of 8 reps (Weeks 1-3); 5 reps (Weeks 4-6))
• Pullup (3 sets of AMRAP (Weeks 1-3); 5 reps (Weeks 4-6))
• Cable pullover (3 sets of 10-12 reps)

Day III: Leg Power-up

• Snatch (4 sets of 3 reps)
• Power Clean (4 sets of 3 reps)
• Front Squat (3 sets of 8 reps)

Day IV: Chest, Arms, and Back

• Push Press (3 sets of 5 reps (Weeks 1-3); 3 reps (Weeks 4-6))
• Close-Grip Bench Press (3 sets of 5 reps (Weeks 1-3); 3 reps (Weeks 4-6))
• Lying Dumbbell Skull Crusher (4 sets of 6 reps)
• Lateral Raise (3 sets of 8-10 reps)
• Seated Incline Dumbbell Curl (3 sets of 8 reps)
• Bradford Press (4 sets of 8 reps)
• Reverse Curl (3 sets of 8 reps)
• Shrug (4 sets of 6 reps (Weeks 1-3); 12 reps (Weeks 4-6))

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Written by

Ruwa Javed

Edited by

Rudra Dubey