Whether you’re a soccer fan or not, there’s no denying that Cristiano Ronaldo has taken fitness and physical shape to a whole new level in the sport. The former Real Madrid and Manchester United star obviously spends a lot of time staying in shape.
And as a personal trainer, I was intrigued enough to find out if he had shared details about his routine.
So, our team spent two days going through many hours of interviews and social media posts to see if we could come up with details of Cristiano Ronaldo's workout plan.
Here’s what we found.
Quick Summary
- Cristiano Ronaldo’s training plan involves daily trips to the gym with many hours of cardio and weight lifting to achieve one of the most ripped physiques.
- He might look like a typical fitness model, but the winner of four UEFA Champions League titles has a fitness routine like no other.
- He also religiously focuses on his diet and supplements to ensure that his body has everything it needs to help him perform at his best.
- Cristiano Ronaldo’s diet includes protein-rich foods and avoids sugary items, while his supplements aid muscle recovery and performance enhancement.
Cristiano Ronaldo Stats
- Born: February 5, 1985
- Height: 6’1”
- Weight: 179 lbs
- Waist: 33”
- Chest: 43”
Cristiano Ronaldo’s Workout Routine
Cristiano Ronaldo’s workout routine will obviously include daily football training. That means juggling time between the training grounds and the gym.
But for this section, I want to look at how he achieves his incredibly athletic physique.
Monday: Arms and Chest
While this isn't the most important body part for soccer players, doing this weight training helps them stay lean and ripped:
- Decline push-ups (3 sets to failure)
- Dips (3 sets to failure)
- Incline bench press (3 sets of 10 reps)
- Cable flys (3 sets of 10 reps)
- Biceps curls (3 sets of 10 reps)
- Triceps kickbacks (3 sets of 10 reps)
Tuesday: Legs
A lot of his talent comes from his leg strength, which provides speed and accuracy in soccer:
- One-leg barbell squat (3 sets of 10 reps)
- Box jumps (3 sets to failure)
- Hamstring curls (3 sets of 10 reps)
- Leg extensions (3 sets of 10 reps)
- Calf raises (3 sets to failure)
- Dumbbell lunges (3 sets of 10 reps)
Wednesday: HIIT Cardio
Cardio exercises are critical for Ronaldo, as the sport requires a lot of endurance.
Your aim is to complete one circuit for the number of reps and then start at the beginning again:
- High-intensity sprinting drills (2-minute jog sprints)
- Knee tuck jump (10–15 reps)
- Jumping lunge (10–15 reps)
- Burpee pull-ups (10–15 reps)
- Medicine ball slams (10–15 reps)
- Barbell squat (10–15 reps)
“I am not a perfectionist, but I like to feel that things are done well. More important than that, I feel an endless need to learn, to improve, to evolve.“
- Cristiano Ronaldo
Thursday: Shoulders and Back
It’s back to some weight training, this time to strengthen the shoulders and back:
- Dumbbell one-legged deadlift (3 sets of 10 reps)
- Lat pulldown (3 sets of 10 reps)
- Reverse cable flys (3 sets of 10 reps)
- Bent-over rows (3 sets of 10 reps)
Friday: Cardio
Pick a few different cardio exercises like running, rowing, cycling, and elliptical, and do 15–20 minutes of each.
This shouldn’t be an easy day, and you want to keep varying the intensity every few minutes to get your heart pumping.
Saturday: Core Exercises
Just when you think you’re going to have an easy day, it’s time to strengthen your core [1].
Building up strength here is vital for a strong foundation for many other exercises:
- Hanging leg raises (3 sets of 10 reps)
- Medicine ball toss (3 sets of 10 reps)
- V-ups (3 sets to failure)
- Bicycle kicks (3 sets to failure)
Sunday: Active Rest
Even with such a crazy work ethic, you need to take a day off in order for your body to rest and adapt.
But that doesn’t mean lying on the couch all day feeling sorry for yourself.
Aim to go for a few walks or a swim to keep your muscles active and reduce the soreness.
If you can’t imagine a soccer star being lazy, then you shouldn’t expect results from doing nothing.
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What’s His Diet Plan?
Cristiano Ronaldo’s diet comprises plenty of protein-rich food with fresh ingredients.
He avoids sugary foods even when he’s not mid-season preparing for a football match.
Here’s what a typical day would look like:
- Breakfast: Three-egg omelet with vegetables
- Snack: Protein shake
- Lunch: Bowl of fresh salad with grilled fish
- Snack: Fresh fruit with Greek yogurt
- Dinner: Medium portion of lean meat
With a carefully planned daily food intake, he’s able to achieve that almost fat-free athletic physique.
And you can’t underestimate the power of high-protein intake on your weight management [2].
Plan and track everything you eat to find out where you have room for improvement.
Does He Take Supplements?
Yes, Cristiano Ronaldo takes supplements to support his diet and workout efforts.
He heavily depends on some of the best protein powders out there to help with muscle recovery.
You can’t train for 3–4 hours a day and expect to be ready to go again the next morning if your body doesn’t have the vital nutrients from muscle repair supplements to support the recovery phase.
I also expect that Ronaldo gets a lot more out of every training session by taking a pre-workout supplement.
These use natural ingredients to boost your body's energy production, which can have a positive impact on performance.
FAQs
How Many Hours Does Cristiano Ronaldo Workout?
Cristiano Ronaldo works out for 3–4 hours each training day. That is a combination of cardio and weight training at the gym as well as technical drills and soccer team training in preparation for matches.
Does Cristiano Ronaldo Go to Gym Every Day?
No, Cristiano Ronaldo doesn't work out every day, but he trains 5–6 days a week, depending on his preparation for the season or big matches. But even his rest days involve some form of active recovery and even some work on soccer skills.
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