Mon. Jun 17th, 2024
Cristiano Ronaldo Body Workout


Cristiano Ronaldo is a famous football player with the most goals and assists of recent decades. He is known for his excellent playing skills. Ronaldo has developed a more robust and ripped body that allows him to have each goal in his court. He always talks about mental and physical health in his interviews and follows the workout and diet plan to keep his body happy. He focuses on leg workouts, intense cardio exercises, and technical drills when he is doing his football practice. 

In addition, he also does Ab workouts and weight training to keep his body on track. As per the facts, Cristiano Ronaldo’s workout routine contains 3-4 hours for the workout. But before doing the workout, he performs warm-up exercises and then moves to the workouts. 

He is one of the world’s most famous athletes, and he is the world’s highest-paid athlete, declared by Forbes in 2016 and 2017. Ronaldo was also included in the list of the 100 most influential people in the world in 2014. Undoubtedly, he is the only footballer who has earned billions of dollars but still has a beautiful heart with a strong body. Let’s take a look at Cristiano Ronaldo body workout routine in this article. 

Cristiano Ronaldo Current Bio & Body Stats

Name Cristiano Ronaldo dos Santos Aveiro 
Birth Place Funchal, Madeira, Portugal
Birth Date 5 February, 1985
Height 6 feet 2 inches
Weight 84kg 
Age  36 years
Profession  Footballer 
Achievements  FIFA World Player of the Year, 2008

The Best FIFA Men’s Player, 2016 and 2017

Cristiano Ronaldo Body Workout Plan

Cristiano Ronaldo has a fitness and workout plan that includes a five-day workout routine. However, he has strong cravings for food, but he tried to combine his food love with his workout to benefit his fitness. 

He workout five days a week and make sure to have two days for rest. We have figured out how Cristiano Ronaldo’s body workout moves and the exercises included in it? Let’s explore in the below section. 


On the first day of the week, he moved toward circuit training. Here is the detail:

Barbell Squat 3 sets, 8 reps
Box Jump 3 sets, 10 reps
Broad Jump 3 sets, 8 reps
Jumping Lunge 3 sets, 8 reps each leg
Lateral Bound 3 sets, 10 reps


This day is devoted to rest, and Ronaldo used to give some relaxation time to his body. 


Cristiano Ronaldo’s body workout routine has circuit training that includes the following exercises. 

Burpee Pullup 10-15 reps
Bench Dips 20 reps
Pushups 20-30 reps
Medicine Ball Toss 15 reps
Push Press 10 reps


There is the addition of quad and cardio exercises to boost his body strength. That is why Cristiano Ronaldo used the following exercises in his Thursday workout routine. 

Power Cleans 5 reps per set for 5 sets
Sprints 200-meter reps per set for 8 sets


On Friday, Ronaldo prefers doing ab workouts and core exercises. To support his body strength. The details include:

One-Arm Side Deadlift 5 reps each arm per set for 3 sets
Dumbbell One-Legged Deadlift 10 reps per set for 2 sets
Knee Tuck Jump  10-12 reps per set for 3 sets
Overhead Slam  10-12 reps per set for 3 sets
One-Leg Barbell Squat 5 reps per set for 2 sets
Hanging Leg Raise 10-15 reps per set for 3 sets


This day is also denoted for recovery in Cristiano Ronaldo’s body workout. So, if you are following his workout plan, try to spend the day recovering and relaxing. 


Most of the diet plans have Saturday and Sunday as recovery days. But in the Ronaldo workout plan, you will have to do the following exercises related to cardio.

Rope Jumping 10 sets with 1 minute of rest between each set
Resistance Sprinting 50 meters per rep for 10 sets

Cristiano Ronaldo Diet Plan

Cristiano Ronaldo is a known footballer who is famous for his remarkable playing skills. His body’s strength and playing tactics are superb. If you want to enjoy your body like him, then make sure to eat these foods and have a stronger body. He eats six smaller meals in a day with a gap of 2-4 hours. It will help him to boost his metabolic rate and reduce hunger. Moreover, he loves to have seafood, lean meats, eggs, and steaks. He used the supplements and protein shake as an addition.

There are no restricted meals in Ronaldo’s diet plan because he is a real foodie. So, he eats all those foods that make his body and cravings happy at the same time. So, without any further ado, let’s move to the Christiano Ronaldo diet plan. 

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1 Whole-grain cereal
2 Egg whites
3 Fruit juice (pear, apple, and pineapple)
4 Coffee (coffee, European espresso, and latte)
5 Cold Cuts
6 European cheeses
7 Pastries 
8 Avocado toast
9 Fruit with toast 


1 Tuna roll
2 Fresh bread and sardines


1 Fish
2 Chicken
3 Whole-wheat pasta
4 Green vegetables


1 Protein shake


1 Bacalhau à Brás
2 Steak
3 Side salad
4 Chicken/turkey breast
5 Watermelon 
6 Glass of wine
7 Dessert
8 Cake
9 Chocolate



Cristiano Ronaldo is a professional footballer and known as the best player in the world. However, his appearance and physical strength have made him look macho. He played for Premier League club Manchester United and worked as a captain of Portugal’s national team. Cristian Ronaldo’s body workout and diet plan are designed according to his body needs. 

He must play matches that require strength related to legs, back, shoulder, and abs. That is why he focuses on his whole body and follows the five-day workout plan. The fact is that he is a food lover and loves to eat various foods. Ronaldo’s diet plan has a blend of 6 meals in a day. He eats all these meals after 2-4 hours to keep his body energetic and always in a fit model. 

This is the reason behind his fantastic playing spirit that he won many matches. He is the record winner of most goals and assists in the Champion League. So, making a body like Cristiano Ronaldo football player, is not a big deal if you follow the above workout and diet plan. Let’s make it happen with your zeal, but focus on your body stats and requirements to avoid the after-effects. Happy fitness!!!

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