WWE Wrestlers Diet Plan And Workout Regime [Shocking]

Many famous wrestlers are highly followed all over the country. Youth who are interested in bodybuilding love to follow these wrestlers and are highly interested in the diet regime and workout routine.

Internet is flooded with such information but most of that information is quite misleading. Thus, here we are providing you with complete details of such a trustworthy diet and fitness regime of WWE wrestlers.

Recommended Posts

Let’s have a look at the Diet Plan and Workout Regime –

John Cena – John Felix Anthony Cena is a well known WWE wrestler who has been associated with the organization since 2005. The 12 times WWE World Heavyweight champion is known to work out in the gym regularly with his long time friend Rob Macintyre. And his aim of working out in the gym is not only to gain strength but also to improve his athletic powers.

Cena was not a quite strong and muscular guy during his early day. He weighed just 120 lb during his schooling days. He started bodybuilding and visiting the gym when he was 18 years old.

John Cena Diet – To balance his workout schedule and his athletic body, he consumes mostly protein. His diet plan majorly consists of lots and lots of protein intake. But he has a well balanced diet which majorly has all the nutrients in it. He consumes a lot of fruits and vegetables on an everyday basis.

Diet Plan –

Breakfast – His everyday breakfast consists of 6 egg whites, 2 whole eggs, 100g oatmeal with raisins and apple sauce. He also consumes protein bar as a proper gym supplement.
Lunch – He consumes lunch as 100 grams brown rice with 2 chicken breasts and vegetables.
Snack – His usual snack items are pita bread and tuna fish.
Evening – His evening time snack is whey protein shake and some bananas.
Dinner – His dinner consists of brown rice/pasta, salad, vegetables, and grilled chicken/fish.
Supplements – Some major supplements of John Cena’s diet post-dinner includes – low fat cottage cheese and a casein protein shake.

John Cena’s Workout Routine – The punchline of John Cena is “You can’t see me” but the fact is that his magnificent physique is really hard to ignore. His workout plan consists of extremely challenging exercises which the man does for 5 days a week. This 24 times professional wrestling champion is trained by his coach and trainer Rob.

Workout Schedule –

Monday – On Monday, his focus is on legs and calf exercises. His workout plan is as follows –

4 sets of standing weightless calf raise with 25 repetitions
3 sets of hack squats with 15 repetitions
4 sets of squats with 10 repetitions
5 sets of leg press with 20 repetitions
10 sets of seated calf raise with 20 repetitions
4 sets of standing single leg curls with 20-25 repetitions
4 sets of legs extension with 15 repetitions
3 sets of single leg extensions with 10 repetitions

Tuesday – Tuesday is dedicated for his chest workout sessions.

5 sets of incline barbell press with 20 repetitions
3 sets of machine flies 15 repetitions
5 sets of inclined machine press with 20 repetitions
3 sets of cable flyes with 15 repetitions
3 sets of bench press with 10 repetitions

Wednesday – Wednesday is the day when he does his arms workout –

3 sets of standing barbell curls with 10-12 repetitions
5 sets of preacher curls with 12 repetitions
6 sets of lying tricep extensions
3 sets of overhead cambered extensions with 20 repetitions
3 sets of seated dumbbell curls with 10-12 repetitions
3-4 sets of standing cable curl with 10-12 repetitions
3 sets of rope press down with 20 repetitions
3 sets of single arm cable triceps pushdown with 10 repetitions
6 sets of lying tricep extension
3 sets of seated barbell extension with 20 repetitions

Thursday – This day he focuses on shoulder training.

5 sets of rear deltoid machine flyes with 20 repetitions
3 sets of standing barbell press with 10 repetitions
3 sets of seated military press with 10 repetitions
3 sets of dumbbell lateral with 12 repetitions
3 sets of machine overhead press with 20 repetitions
5 sets of machine side laterals with 20 repetitions

Friday – On Friday, his training exercises includes only his back exercises.

5 sets of lat pull down with 20 repetitions
4 sets of high rows with 20 repetitions
5-12 sets of arm dumbbell rows with 20 repetitions
5-12 sets of bent barbell rows with 20 repetitions
5 sets of shrugs with 20 repetitions
4 sets of pull ups
4-8 sets of deadlifts with 15 repetitions

Abs training –

Apart from this John Cena also does 60 abdominal crunches after competition of his regular training session.

Source – 1 | 2

Dwayne Johnson – Dwayne Johnson who is also known as “The Rock”. He has also been part of a number of Hollywood movies as well. His workout and diet plan is considered to be super hectic and not at all easy.

Dwayne Johnson Diet Plan – Dwayne believes that healthier eating will show up on his body. And thus he eats five meals per day diet plan and also consumes seven protein rich meals.

His sample diet plan has been described below –

Meal 1: Two cups oatmeal, three egg whites, 10 oz. steak, one egg and a glass of water melon juice
Meal 2: Two pieces of chicken, 3 cups of mushroom, 3 cups of broccoli, 2 bell pepper, 1 protein shake
Meal 3: eight tips of asparagus, 8 oz. salmon, 2 eggs, 3 cups of broccoli, 2 cups rice medley
Meal 4 : 3 baked potatoes, eight tips of asparagus, 10 oz. steak, a glass of orange juice
Meal 5: Twenty Gram casein protein, ten egg whites.

Dwayne Johnson Workout Plan –

He wakes up 4 Am daily for his early morning cardio routine. He works out six days a week at hi private gym in Florida.

Day 1: Legs workout –

Running on the treadmill – 1 set – 30-50 minutes
Barbell walking lunge – 4 sets – 25 repetitions
Hack squat with single leg – 4 sets – 12 repetitions
Seated leg curl – 3 sets – 20 repetitions
Thigh abductor – 4 sets – 12 repetitions
Romanian deadlift – 4 sets – 10 repetitions
Leg press – 4 sets – 25 repetitions
Leg extensions – 3 sets – 20 repetitions
Barbell squat – 4 sets – 12 repetitions
Hack squat – 4 sets – 12 repetitions

Day 2: Back workout –

Running onthe treadmill – 1 set – 30-50 minutes
Hyperextensions – 4 sets – 12 repetitions
Pull ups – 3 sets – repeat till failure
Dumbbell shrug – 4 sets – 12 repetitions
Inverted row – 3 sets – repeat till failure
Barbell deadlift – 3 sets – 10 repetitions
Bent over barbell row – 4 sets – 12 repetitions
Wide grip lat pulldown – 4 sets – 12 repetitions

Day 3: Shoulders workout

Running on the treadmill – 1 set – 30-50 minutes
Dumbbell shoulder press – 4 sets – 12 repetitions
Seated bent over rear delt raise – 4 sets – 12 repetitions
Reverse machine flyes – 4 sets – 15 repetitions
Front dumbbell raise – 4 sets – 12 repetitions
Standing military press – 4 sets – 12 repetitions
Side lateral raise – 4 sets – 12 repetitions

Day 4: Arms and Abs workout –

Running on the treadmill – 1 set – 30-50 minutes
Dumbbell bicep curl – 4 sets – 15 repetitions
Hammer curls – 4 sets – 15 repetitions
Spider curl – 4 sets – repeat till failure
Triceps pushdown – 4 sets – 15 repetitions
Overhead triceps – 3 sets – 15 repetitions
Hanging leg raise – 4 sets – 20 repetitions
Rope crunch – 4 sets – 20 repetitions
Russian twist – 4 sets – 20 repetitions

Day 5: legs workout –

Running on the treadmill – 1 set – 30-50 minutes
Barbell walking lunge – 4 sets – 25 repetitions
Leg extensions – 3 sets – 20 repetitions
Hack squat – 4 sets – 12 repetitions
Seated leg curl – 3 sets – 20 repetitions
Thigh abductor – 4 sets – 12 repetitions
Romanian deadlift – 4 sets – 10 repetitions
Hack squat with single leg – 4 sets – 12 repetitions
Leg press – 4 sets – 25 repetitions

Day 6: Chest workout –

Running on treadmill – 1 set – 30-50 minutes
Medium grip barbell bench press – 4 sets – 12 repetitions
Chest dips – 4 sets – repeat till failure
Flat bench cable flyes – 4 sets – repeat till failure
Dumbbell bench press – 4 sets – 12 repetitions
Incline dumbbell press – 4 sets – 12 repetitions
Incline hammer curls – 4 sets – 12 repetitions

Sources – 1 | 2

Brock Lesnar – Brock Lesnar is a professional wrestler, MMA fighter and former American footballer who is also an amateur wrestler. He is one of the most celebrated athletes in the wrestling history.

Brock Lesnar Diet Plan – The man was diagnosed with diverticulitis which is caused by inadequate consumption of fiber. And then he decided to stick to healthy and balanced diet. In order to build muscles and strength he takes supplements which includes whey protein, creatine and multi vitamins. He avoids having sugar, salt and refined foods. He also drinks gallons of water to keep himself hydrated.

Brock Lesnar workout routine – His weekly training regime includes 4 days of workout session with 2 training sessions each day. The morning sessions are used for his wrestling or fighting skills whereas the evening sessions are reserved for lifting weights and sports specific conditions.

MMA Workout – Before lifting weights, lesnar starts with –

Wrestling or grappling training – 5-10 minimum rounds
Ground & Pound training or striking – 5 * 5 minimum rounds, twice a week

Circuit training – He takes thirty seconds rest in between these exercises except for the last one.

First round – play box pushups, spiderman push ups, mounted punching, pushing tire, hand switching.
Second round – recline pull ups, wide grip bodyweight pull ups, jumping pull ups, pulling/pushing tire, heavy bag twirl
Third round – airdyne biking, incline treadmill, upper body ergometer machine work, windsprint biking, airdyne biking
Fourth Round – jammer machine training, sledge hammer swings with a single arm, med ball sprawls, bear crawling
Fifth round – airdyne biking, incline treadmill, upper body ergometer, machine work, windsprint biking, airdyne biking

Strength training workouts

Monday – Chest/Triceps

Medium grip barbell bench press – 6 sets – 12 repetitions
Incline bench dumbbell press – 4 sets – 10 repetitions
Tricep dips – 4 sets – 10 repetitions
Tricep pushdowns – 4 sets – 10 repetitions
Lying triceps extensions – 3 sets – 10 repetitions
Cable crossover – 3 sets – 10 repetitions
Flat bench dumbbell fly – 3 sets – 10 repetitions

Tuesday – Back/Biceps

Wide grip, medium grip, narrow grip pull ups – 4 sets – 6 repetitions
Deadlift – 4 sets – 6 repetitions
Hammer curls – 3 sets – 10 repetitions
Incline bench dumbbell curl – 4 sets – 6 repetitions
Preacher curl with EZ bar – 4 sets – 12 repetitions
Barbell stiff legged deadlift – 4 sets – 6 repetitions

Wednesday – Rest

Thursday – Shoulders

Seated military press – 4 sets – 10 repetitions
Dumbbell seated press – 3 sets – 10 repetitions
Lateral side raise – 3 sets – 10 repetitions
Barbell shrug – 4 sets – 6 repetitions
Upright row using smith machine – 4 sets – 6 repetitions
Front dumbbell raise – 3 sets – 10 repetitions

Friday – legs

Leg extensions – 3 sets – 10 repetitions
Leg curls – 3 sets – 10 repetitions
Smith machine squats with narrow, medium, and wide stance – 4 sets – 6 repetitions
Leg press – 4 sets – 6 repetitions
Barbell stiff legged deadlift – 4 sets – 6 repetitions

Saturday & Sunday – Rest

Source – 1 |2 | 3

Randy Orton – Randall Keith Orton famous by his stage name Randy Orton. This renowned professional wrestler and actor has won more than 12 world championships in wrestling. This 35 year old American wrestler has won 8 WWE world heavyweight championships and 4 world heavyweight championships.

Randy Orton Diet plan – The man is known to avoid junk foods completely. But he has a sweet tooth and thus occasionally he consumes ice cream. He takes around 250 grams of protein per day with his major lean protein sources are cottage cheese, egg whites, fish, chicken and protein powder. His diet is low in carbs. His low fat content sources are potatoes, brown rice, oatmeal, pancakes. He has plenty of protein foods before his bed to make sure that his body gets enough time to recover from his grueling practice sessions.

Randy Orton workout schedule –

Day 1 –

Chest –

Decline push ups
Flat bench flies
Dips
Cable cross overs
Inclined dumbbell bench press
Flat dumbbell bench press

Shoulders –

Lateral raises
Upright rows
Dumbbell raises
Standing barbell push press

Triceps –

Skull crushers
Pushdowns
Close grip bench
Donkey kicks
Overhead extensions

Day 2 – legs

Leg curls
Leg extensions
Lunges
Free squats
Straight leg deadlifts

Day 3 – rest

Day 4 – back

One armed rows
Seated rows
Pull ups
Pull downs
Deadlifts
T bar rows

Biceps –

Preacher curls
Standing dumbbell curls
Hammer curls
One armed concentration
Curls
E-Z curl bar

Day 5 – rest

Source – 1 | 2

Roman Reigns – Roman Reigns is an American professional wrestler. He is also a Canadian footballer. He has been signed by the WWE in the year 2010. He is one of the member of the shield in the month of Nov 2012. He is definitely one of the fittest wrestlers of all times.

Roman Reigns Diet Plan – This diet plan consists of loads of proteins and vitamins. Roman prefers not to eat much before his workout. He prefers to workout with a light stomach. He has healthy meals like meat, egg, chicken and steak which are essential sources of protein. He eats cooked vegetables for dinner along with rice and chicken. He loves his junk food but he makes sure that he burns those extra calories at the gym the next day.

Roman Reigns workout plan –

He follows a six day workout routine –

Day 1 –

Walking lunges – 2 sets – 100 yards, each set
Seated leg curls – 3 sets – 12 repetitions
Leg press – 4 sets – 12 repetitions
Leg squats – 2 sets – 12 repetitions
Stiff leg dead lifts – 3 sets – 12 repetitions

Day 2 –

Deadlifts – 4 sets – 8-12 repetitions
T bar rows – 10 sets – 10-12 repetitions
Standing cable curls – 2 sets – 12 repetitions
Barbell rows – 3 sets – 12 repetitions
One arm dumbbell rows – 3 sets – 10-12 repetitions
Seated alternate dumbbell curls – 2 sets – 12 repetitions
Cambered bar preacher curls – 2 sets – 12 repetitions
Military presses – 4 sets – 10-12 repetitions
Seated dumbbell presses – 4 sets – 10-12 repetitions
Front dumbbell presses – 4 sets – 10-12 repetition

Day 3 –

Leg extensions – 4 sets – 30 repetitions
Hack squats – 3 sets – 12 repetitions
Standing leg curls – 3 sets – 12 repetitions
Lying leg curls – 3 sets -12 repetitions
Front squats – 4 sets – 12-15 repetitions

Day 4 –

Decline dumbbell presses – 3 sets – 12 repetitions
Seated cambered bar extensions – 4 sets – 12 repetitions
Machine dips – 4 sets – 12 repetitions
Lying cambered bar extensions – 4 sets – 12 repetitions
Inclined dumbbell press – 3 sets – 12 repetitions
Inclined dumbbell flyers – 3 sets – 12 repetitions

Day 5 –

Leg extensions – 4 sets – 30 repetitions
Standing leg curls – 3 sets – 12 repetitions
Lying leg curls – 3 sets – 12 repetitions
Hack squats – 3 sets – 12 repetitions
Front squats – 4 sets – 12 -15 repetitions

Day 6 – He keeps his sixth day light. He does cardio exercises. He jogs on this day and keeps his day light and healthy.

Source – 1 | 2

Triple H – Paul Micheal Levesque is commonly known by his ring name Triple H. He is a professional wrestler, actor and bodybuilder. He has been a fan of bodybuilding since he was 14 years old. He is one of the fittest wrestlers in WWE. He has won around 23 world championships out of which 13 are world championships.

Triple H diet plan – He follows a balanced diet plan with six small meals. He strictly avoids junk food and has lots of protein shake. He consumes fruits, vegetables, meat, starch and water.

Triple H workout routine –

Monday –

Incline bench press – 4 sets – 8-10 repetition
Flat bench press – 4 sets – 8-10 repetitions
Lateral raises – 4 sets – 8-10 repetitions
Tricep pushdowns – 4 sets – 8-10 repetitions
Dumbbell presses – 4 sets – 8-10 repetitions

Tuesday –

Seated rows – 4 sets – 10 -15 repetitions
Leg extensions – 4 sets – 10-15 repetitions
Calf raisings – 4 sets – 8-10 repetitions
Leg curls – 4 sets – 8-10 repetitions
Barbell curls – 4 sets – 10-15 repetitions
Dumbbell curls – 4 sets – 10-15 repetitions

Wednesday –

Tricep extensions – 4 sets – 10-15 repetitions
Tricep pushdowns – 4 sets – 10-15 repetitions
Dumbbell raises – 3 sets – 10-15 repetitions
Flat bench raises – 3 sets – 10-15 repetition
Incline presses – 3 sets – 10-15 repetitions
Lateral raises – 3 sets – 10-15 repetitions

Thursday –

Hyper extensions – 4 sets – 8-10 repetitions
Leg extensions – 4 sets – 8-10 repetitions
Lat pull downs – 4 sets – 8-10 repetitions
Seated rows – 4 sets – 8-10 repetitions
Leg curls – 4 sets – 8-10 repetitions
Calf raisings – 4 sets – 10-15 repetitions
Barbell curls – 4 sets – 8-10 repetitions
Dumbbell curls – 4 sets – 8-10 repetitions

Triple H Workout tips –

Stay focused while exercising
Don’t overstrain your muscles
Eat a well balanced diet and avoid junk food at any cost

Source – 1 | 2

WWE Wrestlers Diet Plan and Workout Regime [Shocking]

Let’s have a look at the Diet Plan and Workout Regime –