John Cena's daily routine is built on discipline and hard work. A lot of hard work.
His consistent dedication and high standards have helped him become extremely wealthy and successful as a wrestler and, more recently, an actor.
Here's a typical day in John Cena's life and how he structures his mornings, afternoons, and evenings.
Inside a day in the life of John Cena
Key takeaways
- Cena starts his day with a protein-rich breakfast and an intense workout.
- He stays active throughout the day, fitting in mini-meals and errands whenever possible.
- He avoids snoozing and makes the most of his mornings by preparing for the day ahead and caring for his physical and mental well-being.
Mornings
For John Cena, mornings are about getting a jumpstart on the day. He wakes up between 6–7 a.m. and avoids hitting snooze. In his interview with Vanity Fair, he says, “I immediately get into the shower ... I wash myself, shave in the shower, then brush my teeth, moisturize ...”
After washing and grooming, he checks his phone and eats a protein-packed breakfast. This is usually a protein shake made with milk, water, two scoops of protein, or a mixture of scrambled eggs, Swiss cheese, bacon, and sauteed vegetables.
After breakfast, he hits the gym for an hour of warmup and a full-body workout. “My workout always consists first of warmup. At my age, I have to get the body ready for motion. So it’s about 45 to an hour of warmup, which seems like a long time, but I’m asking a lot of my body. So I need to get it prepared.”
Afternoons
Cena’s afternoons are usually spent either running errands or attending meetings for work.
According to ManofMany.com, this hulk of a man eats a whopping seven meals daily for 3,600 calories, a plan designed to replenish his body after his grueling workout sessions.
He fits in what he calls “mini-meals,” which range from protein bars to protein shakes. He maintains, “It’s always kind of time to eat. The meals are spread out at three-hour intervals, but they’re small portions. It could be a 230-calorie protein bar or maybe another two scoops of protein with two cups of water.”
Unusually, John is not a procrastinator and runs errands as soon as they crop up.
If a slot opens in the afternoon, he’ll often take a break to relax and recharge his battery by listening to NPR or driving.
Evenings
John usually gets home “around 5, 6, or 7 p.m.” Cena spends the evening winding down with his wife, Nicole, and catches up on any tasks he couldn’t complete during the day. Around that time, “I officially end my day. As in any business, any agenda is over with,” he says.
Bedtime is around 11 p.m. before he has to rise and shine the following day again. John has an interesting sleep pattern where he will “average for like a five-day stretch between one and four hours of sleep. And then on day six, I will sleep for eight hours, sometimes possibly 12 hours, and then repeat the cycle again.”
