Cristiano Ronaldo’s Workout and Diet Routine: Cristiano Ronaldo is a professional footballer who is widely regarded as one of the greatest players ever to have lived. He is currently a forward for Manchester United as well as the Portuguese National Team.

Cristiano Ronaldo is also known for being a fitness freak and always striving to be the best version of himself. Continue reading if you want to learn about Cristiano Ronaldo’s workout and diet plan.

Cristiano Ronaldo’s Diet Strategy

Ronaldo takes his diet very seriously, ensuring that he consumes organic foods that are high in protein, good carbs, and fats, as well as plenty of fibers. Fish is one of Ronaldo’s favorite sources of proteins and a healthy fast for him, as he eats a lot of chicken and fish.

He also eats six small meals a day, ensuring that he gets protein and other nutrients every three hours. So, let’s try to come up with a diet plan that will help you achieve Ronaldo’s physique.


  • Cheese
  • Ham
  • Avocado toast
  • Low-fat yogurt
  • Fruits or fruit juice


  • Salad


  • Chicken breast
  • Veggies
  • Rice


  • Salmon salad

Evening Snack

  • Protein smoothie


  • Whole-grain pasta or sea bream or sea bass fish
  • Veggies
  • Rice
  • Salad

Body Measurements: Height and Weight

Height 6 ft 2 inch
Weight 83 kg
Age 36 years
Chest 43 inch
Waist 32 inch
Biceps 15 inch

Workout Routine of Cristiano Ronaldo

Ronaldo is without a doubt one of the greatest players of all time, and he continues to improve year after year. Because he plays so well and trains more complexly than any other footballer I’ve ever seen, there’s a reason why Ronaldo improves every year. Even Messi does not train as hard as Ronaldo, who is the pure definition of hard work and dedication to be the best. Where Messi defines natural talent and hard work, Ronaldo is the pure definition of hard work and dedication to be the best.

In my opinion, the difference between Ronaldo and Messi is that Messi is a natural, which is why he doesn’t have to train as hard as Ronaldo, but he still trains like a professional athlete. When it comes to Ronaldo, however, he not only trains and does what other professional football players do, but he also adds additional workouts to ensure that he is the best.

Now, as for the new routine, well, it’s based on what I’ve seen and read in articles and his posts. Ronaldo is still the same; he does the same things he always does, but he adds new things and trains harder. Ronaldo continues to put in a lot of cardio work, as well as weight training, strength training, circuit routines, agility, speed drills, and his regular training camp practice.

Recovery is an important part of Ronaldo’s routine because he trains so hard every day that his body needs to recover on a regular basis or he will break down. That’s why, after his most intense training, Ronaldo takes an ice bath almost every day and gets massages every now and then to keep his muscles relaxed. In terms of training days, I’m not sure how many days Ronaldo trains, but I believe it’s between five and seven.

Ronald works out five days a week and stays active the other two days by doing various activities and working out at home. So now let’s try to turn this into a routine that you can stick to; we’ll do a five-day workout and two-day activity routine. The workout will be split into two parts, each of which will last two to three hours or even longer.

Cristiano Ronaldo’s workout consists of the following:

Routine in the Morning

We will train agility drills, hurdle drills, sprints, field running, resistance training, drills, and finally football practice in the morning routine. That is what Ronaldo must do in order to ensure that his body has sufficient stamina and speed for a football match.

So, in addition to dribbling and shooting drills, he focuses on liner movement and multi-directional movement. I can’t say much about this workout routine because I’m not a football player, and I haven’t found an article where football players describe the exercises in each drill in detail. However, to cut a long story short, you must complete at least these exercises:

  • Begin by stretching for 15 to 30 minutes.
  • Cone sprints
  • Vertical cone sprints
  • Agility ladder sprints
  • Agility ladder jumps
  • Hurdle jumps
  • Hurdle vertical jumps
  • Resistance sprints
  • Dribbling drills
  • Practice match
  • End with stretching

Evening Schedule

We will work on cardio workouts, cardiovascular muscle training, and then weight training in the evening routine. We’ll also do abs on a regular basis, as one of Ronaldo’s favorite things to do is train his core. So, let’s get this workout going:


Running and hydro-rowing are two exercises Ronaldo enjoys and always incorporates into his workouts. So that’s what we’ll do: for about 30-60 minutes, we’ll follow an HIIT training pattern to get one of the best workouts. You can improve the routine by including some rope jumps and other exercises.

  • Running: 1 minute at a moderate pace and 30 seconds sprint, do this for 20-30 minutes
  • Hydro-row/water-row: 200m at a moderate pace and then 50-100-meter sprints, do this for 20-30 minutes.
  • Jump rope: Add 5-10 minutes of speed rope in between running and hydro-row exercise.

Workout for Weight

Ronaldo prefers to work on his lower body and core rather than his upper body when it comes to weight training. Ronaldo spends 75% of his training time working on his lower body and core, and 25% of his time working on his upper body. That isn’t to say that Ronaldo doesn’t like to work on his upper body; as a footballer, his legs and core are his best weapons. (This is not the same routine as Ronaldo’s)

Sets: 4

Reps: 15, 12, 10, 8

Rest time after each set: 30-40 seconds


  • Weighted Smith machine squats
  • Pulse weighted squats
  • Kettlebell squat press
  • Leg press
  • Leg extension
  • Walking weighted lunges
  • Dumbbell jump squats


  • Flat bench press
  • Dumbbell flyes
  • Dumbbell press
  • Chest dips
  • Lat pulldowns
  • Barbell bent-over rows
  • Dumbbell rows
  • Deadlifts


  • Weighted deep squats with bands
  • Hack squats
  • Bulgarian squats
  • Kettlebell drop squats
  • Leg curls
  • Curtsy lunges
  • Stiff-leg deadlifts


  • Shoulder press
  • Barbell military press
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Barbell curls
  • Triceps pushdowns
  • Triceps dumbbell kickbacks


  • Weighted squats
  • Resistance squat pulse
  • Leg press
  • Box jump squats
  • Glute thrusters
  • Hip abduction
  • Hyperextension
  • Calf raises


Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

Also read Sophia Lucia Vivi-Anne SteinAva Michelle Cota, and more