Build a Body Like Cristiano Ronaldo [Workout Routine]

You can love him or hate him, but it’s a fact that Christiano Ronaldo is a football/soccer superstar. He is one of the fastest and most skilled football players today. But besides football (or soccer), Ronaldo has a passion for fitness. His success, probably, would not have been what it is today, without his relentless years of resistance training both in and out of the gym.

Christiano Ronaldo’s Workout Routine

Ronaldo is known for his passion for fitness and his long and intense workouts. The results he’s got from those workouts speak for themselves. His coach said that Cristiano shows great discipline not only on the field but in the gym as well. His training emphasizes explosion, endurance, speed, strength and functional movement alongside his many hours of footwork and team practices.

One thing that certainly helps Ronaldo in keeping the body fat percentage low are the intense cardio sessions. Even with heavy eating, intense cardio will keep body fat in check. He usually trains 3 to 4 hours a day, 5 days a week. The exercises include footwork drills, intense cardio – HIIT, as well as weight training.

Cristiano Ronaldo’s Diet

The first thing that Ronaldo pays attention to, is the proper diet. He eats a protein rich diet and uses supplements such as protein shakes, multi vitamin/mineral complex and joint supplements. He eats a diet that is rich in vegetables and low in refined sugars. Because of the large amounts of food he eats, he splits his daily food quantity in 5-6 meals.

Along with the diet, he considers a good night’s sleep essential for recovery and maintaining low body fat. After the 3-4 hours of workouts per day (technical drills on the field, sprints on the track, as well as resistance training), 5 days a week, you need good 9+ hours of sleep so you can recover.

Cristiano Ronaldo’s Fitness Split


1. Barbell squat 1 x 8
2. Box jumps (20″) 1 x 10
3. Broad jump 1 x 8
4. Jumping lunge 1 x 8 (per leg)
5. Lateral bound 1 x 10 (per leg)

Cristiano does a circuit of the 5 above exercises and he runs the circuit 3 times.


1. Burpee pullup 1 x 10 -15
2. Bench dips 1 x 20
3. Pushups 1  x 20 – 30
4. Medicine ball toss 1 x 15
5. Push press 1 x 10

This circuit is ran 3 times as well


1. Power Cleans 5 x 5
2. Sprints 8 x 200 meters


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


1. Rope Jumping 10 x 1 min, with 1 min rest between them
2. Resistance Sprinting 10 x 10 sets of 50 meters

Tuesday and Saturday are rest days.

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