5 Day Cristiano Ronaldo Workout Routine & Diet Plan [100 Complete]

Among the many awards Ronaldo has won over the years, the 2008, 2013 & 2014  FIFA World Player of the Year would have to be the crown jewel in his trophy cabinet. This only scratches the surface of this football stars long list of achievements, that would without a doubt, never come to actualize without his relentless years of gruelling training both in and out of the gym.

The Cristiano Ronaldo Workout – Training Philosophy

Christiano Ronaldo renowned for his passion for fitness, performing long and intense workout routines as part of his training daily routine, and results it has on his lean muscular physique speak for themselves.According to his coach, the sports star shows great discipline not only in his soccer skills development at training, but also when performing resistance training in the gym with his personal trainer. Along with his amazing training stamina, Ronaldo is sure to feed his body the right, nutritious fuel to keep it running at 110%. Even a small amount of “cheating” in his diet could hinder his performance, not to mention the effect it could have on his chiselled mid-section

The along with a healthy diet, Ronaldo considers proper sleep and structured workout sessions imperative to acquire and maintain an fit and low body fat physique. Cristiano Ronaldo works out 3 to 4 hours each day, around 5 days a week. He engages in different cardio , sprinting and technical drills, along with gym resistance sessions.

An often an overlooked aspect of ronaldos low bodyfat is the endless amounts of soccer skill drills he performs on a daily basis, these long “cardio” sessions help supercharge the fat burning process. The best information i have found on soccer drill to burn fat and improve your soccer skills is the EPIC Soccer Training program, i have used this myself and is simply the best soccer program available.

Ronaldo also gives his body a minimum 8 hours of sleep each night to ensure that he is well rested and ready to perform at his peak on game day, so make sure after you do all that hard work you get a good nights rest to recover.

The Cristiano Ronaldo Workout Routine

 Cristiano Ronaldo Workout Monday Routine – Lower Body Circuit

Exercise Sets Reps Notes
1 Barbell squat 1 8  
2 Box jumps (20″) 1 10  
3 Broad jump 1 8  
4 Jumping lunge 1 8 (per leg)  
5 Lateral bound 1 10 (per leg)  

Cristiano Ronaldo Workout Wednesday Routine – Upper Body Circuit

Exercise Sets Reps Notes
1 Burpee pullup 1 10 -15  
2 Bench dips 1 20  
3 Pushups 1 20 – 30  
4 Medicine ball toss 1 15  
5 Push press 1 10  

Cristiano Ronaldo Workout Thursday Routine – Quads / Cardio

Exercise Sets Reps Notes
1 Power Cleans 5 5  
2 Sprints 8 200 meters 100% effort

Cristiano Ronaldo Workout Friday Routine – Stability / Core

Exercise Sets Reps Notes
1 One-armside deadlift 3 5  
2 Dumbbell one-legged deadlift 2 10  
3 Knee tuck jump 3 10 – 12  
4 Overhead slam 3 10 – 12  
5 One leg barbell squat 2 5 (each leg)  
6 Hanging leg raise 3 10 – 15

Cristiano Ronaldo Workout Sunday Routine – Core

Exercise Sets Reps Notes
1 Rope Jumping 10 1 min, 1 min rest  
2 Resistance Sprinting 10 10 sets of 50 meters  

Cristiano Ronaldo Diet Plan

The Principles of Ronaldo’s Diet is as follows;

  • Protein Rich Diet – lots of lean meat for high protein intake for muscle repair
  • Use of Recovery Supplements – e.g multi-vitamins, Joint supplements, Protein Shakes
  • 6 Small meals a day – with an interval of 3 to 4 hours, in order to constantly maintain and regulate the metabolism of the body
  • Avoid Sugary Foods – these do nothing but slow you down and cause your body to store fat, avoid as much as you can.
  • Eat Lots of Vegetables – These are full of vitamins and minerals that are essential for your recovery.