Mohamed Salah is an Egyptian footballer who plays forward for Liverpool F.C. and the Egyptian national team.

Salah is also known for being one of the few footballers who maintains his physique while remaining as quick and flexible as any other athlete.

Body Measurements: Height and Weight

Height 5 ft 9 inch
Weight 75 kg
Age  29 years
Chest 43-44 inch
Waist 32 inch
Biceps 15 inch

Mohamed Salah: Workout Routine

Salah is an athlete who has proven to the world that being super lean is not required to be a footballer. Instead, you can bulk up and look like an aesthetic bodybuilder while being fast and agile. Salah does a lot of things, and we’ll go over them in detail later, but for now, let’s talk about something I won’t go over.

Football drills, agility drills, swimming, and recovery are all part of Salah’s training camp workout routine. These are specific items that his personal trainers create for him based on his body stats and physique. Then I went on Instagram to look for his workout and discovered some of his favorite workouts. Salah’s workout consists of a variety of exercises.

Making cardio, core, weight training, strength training, and recovery are the main workouts. We’ll be working out five to six days a week for about three to four hours. It will be divided into two training sessions, one in the morning and the other in the evening. So, let’s get this party started:

Mohamed Salah’s workout includes the following:

Routine in the Morning

I want to include all of the C&C workouts in my morning routine. The C&C workout is a combination of cardio and core exercises that I believe work best when done together. It’s something I prefer to do, particularly when training like a pro athlete.

Cardio

In terms of cardio, I would recommend a variety of high-intensity interval training (HIIT) workouts to help you gain stamina while also shedding unwanted body fat. Salah’s Instagram shows him doing a lot of cycling, running, and hydro-rowing. As a result, we’ll include it in this routine as well. Cycling, running, jumping rope, and hydro-row will be among the four exercises we will perform.

  • Running: 15 minutes of running followed by 30 seconds of sprint intervals every minute.
  • Cycling: 15 minutes of cycling followed by 30 seconds of sprint intervals every minute.
  • Jump Rope: 15 minutes of intense jump rope in one-minute sets with 15-30 seconds rest in between.
  • 15 minutes of hydro-row followed by 30 seconds of interval sprints every minute.

Core

In the core workout, we’ll do a quick circuit routine to help you get that cardio finisher and burn all of the fat in your core area. Let’s get this party started:

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

Evening Schedule

The evening routine is primarily for strength and weight training to ensure that you get a good workout. Let’s get this party started.

Workout for Weight

I prefer a four-day mixed weight-training routine that focuses on both your upper and lower body. Now I’ll show you a simple routine, but remember that you can add resistance bands to any of these exercises for added resistance. Also, with extra resistance, try to be explosive with exercises like bench press, deadlifts, and squats.

Sets: 4

Reps: 15

Monday
  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs
Tuesday
  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift
Thursday
  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks
Friday
  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Skater lunges
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension

Strength Training

We’ll be doing strength training for two days (Wednesday and Saturday), and I recommend doing exercises like deadlifts, sumo deadlifts, snatch, clean and jerk, rope climb, battle rope, carriers, farmer walks, sled pull and push, and so on.

This workout will provide you with a good training routine as well as an overall body workout and strength. So make sure you do that, and if you want to add some resistance lunges, planks, or muscle-ups to the routine, go ahead.

Mohamed Salah: Diet Plan

Now, when it comes to his diet, I’ve noticed that he eats a balanced diet that includes plenty of protein, some carbohydrates, healthy fats, and other nutrients. As a result, I’ll give you a diet plan that I believe will help you achieve Salah’s physique.

Mohamed Salah’s diet consists of the following items:

Breakfast

  • Chicken sausage
  • Eggs
  • Avocado toast

Snacks

  • Protein smoothie

Lunch

  • Chicken breast
  • Rice
  • Veggies

Evening Snack

  • Fruit salad

Dinner

  • Salmon or chicken
  • Veggies
  • Salad or soup