Cristiano Ronaldo Workout Routine

Cristiano Ronaldo is one of the most renowned football players of all time. Apart from his elite-level football skills, he is also widely known for his lean and shredded physique. Even though he is a footballer, his physique looks like that of a fitness model. When he goes shirtless during a football match, his fans go crazy seeing his ripped body. The most highlighting muscles of his ripped physique are his hamstrings and abdominals. Even specific pictures of his defined hamstrings and abdominals have gone viral on the internet many times.

This athletic workout guide will provide you with everything that you always wanted to know about Cristiano Ronaldo’s workout routine.

Program Overview

Cristiano Ronaldo Workout

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Cristiano Ronaldo includes a variety of exercises in his workout program. Some are targeted to improve his athleticism, while others provide him with the musculature he is known for. Ronaldo often prefers to mix up the various exercises that he includes in his workout plan. It aids in ensuring that any of his workouts do not get repetitive and monotonous. Ronaldo also sleeps for at least 8 hours every night to recover and recuperate well from his intense training sessions.

Ronaldo goes to the gym five days a week. This is in addition to his on-field football training sessions. At times, he often chooses to perform some pilates and swimming. Some reports have claimed that his trainers had to intrude to stop him from getting overtrained.

Ronaldo also advocates the importance of mental strength in achieving one’s goals. He says, “Mental strength is just as important as physical strength and will help you achieve your goals.”

Discipline acts as the foundation stone of Cristiano Ronaldo’s daily routine. He seldom misses his workouts and training sessions. He loves what he does and shows complete dedication to it.

Cristiano Ronaldo Workout Schedule

Cristiano Ronaldo Workout Plan

Cristiano Ronaldo always follows a holistic approach towards being fit. He focuses on practicing his on-field football playing skills that keep him sharp on the ground and sweats it out in the gym to build a muscular, lean, and athletic body. All this collectively makes him a complete athlete in every sense.

Cristiano Ronaldo’s workout schedule includes the following:-

  • Daily practice for 3-4 hours targeted towards maintaining low-fat levels.
  • Cardio exercises
  • Short-period exercises like high-intensity sprinting drills.
  • Technical drills targeted to improve ball controlling and other game-playing skills.
  • Tactical exercises to communicate efficiently with other teammates.
  • Gym training sessions target specific muscle groups along with enhancing overall physical strength.

Cristiano Ronaldo Workout Routine

Cristiano Ronaldo’s workout routine is highly intense. It is not only limited to training with weights, but it also involves cardio, ab workouts, technical drills, and many more.

The following table will give you a detailed insight into Cristiano Ronaldo’s gym routine. It includes his warm-up exercises, leg workouts, ab workouts, and resistance/weight training routine. The lean and muscular physique of Ronaldo is just an outcome of following it religiously. Let’s get through it.

Cristiano Ronaldo Workout Routine

Cristiano Ronaldo Workout Plan


Sets x Reps

Leg Warm-Up Routine

Hip Twisters

1 x 50-second reps (followed by no rest)

Side-Lying Clam

1 x 40-second reps on each side (followed by no rest)

Side-Lying T-Stretch

1 x 40-second reps on each side (followed by no rest)


1 x 50-second reps (followed by no rest)

Bodyweight Squats

1 x 50-second reps (followed by no rest)

Reverse Lunges

1 x 40-second reps (followed by 10 seconds of rest)

Quick Leg Workout

Part One: Quadriceps, Hamstrings, and Glutes

Single-Leg Glute Bridge

1 x 40-second reps on each side (followed by no rest)

Reverse Lunges (with dumbbells)

1 x 30-second reps on each side (followed by no rest)

Drop Squat

1 x 40-second reps on each side (followed by 20 seconds of rest)

Part Two: Definition and Strength-Building

Side-Lying Leg Raises

1 x 50-second reps on each side (followed by no rest)

Walking Lunges (with dumbbells)

1 x 50-second reps (followed by no rest)

Jump Squats

1 x 30-second reps (followed by 20 seconds of rest)

Part Three: Finishing Power Moves

Crossback Lunge

1 x 40-second reps (followed by no rest)

Rear-Foot Elevated Split Squats (using a bench)

1 x 40-second reps on each side (followed by no rest)

Bodyweight Squats

1 x 30-second reps (followed by no rest)

Jump Squats

1 x 30-second reps (followed by 20 seconds rest)

Cristiano Ronaldo 5-Day Gym Workout Plan

Monday – Circuit Training (the following circuit is repeated three times)

Barbell Squats

8 reps

Box Jumps

10 reps

Broad Jumps

8 reps

Jumping Lunges

8 reps on each leg

Lateral Bound

10 reps

Tuesday – Rest

Wednesday – Circuit Training (the following circuit is repeated three times)

Burpee Pull-ups

10-15 reps

Bench Dips

20 reps


20-30 reps

Medicine Ball Toss

15 reps

Push Press

10 reps

Thursday – Quadriceps, and Cardio

Power Cleans

5 x 5


8 x (200 meters)

Friday – Ab Workouts and Core Exercises

One-Arm Side Deadlift

3 x 5 (each arm)

Dumbbell One-Legged Deadlift

2 x 10

Knee Tuck Jump

3 x (10-12)

Overhead Slam

3 x (10-12)

One-Leg Barbell Squat

2 x 5

Hanging Leg Raises

3 x (10-15)

Saturday – Rest

Sunday – Cardio Exercises

Rope Jumping

10 sets (taking 1 minute of rest in-between sets)

Resistance Sprinting

10 x (50 meters)

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How many hours does Cristiano Ronaldo workout?

Cristiano Ronaldo workouts for around 3-4 hours per day. He trains about five days a week. His training sessions include a variety of exercises targeted to improve his overall athleticism.

Does Ronaldo go to the gym?

Yes, Ronaldo does go to the gym. His lean and athletic physique is an outcome of his strenuous efforts in the gym and the football field. His exercise routine is targeted towards enhancing his strength levels along with making him more athletic.

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Final Words

And that was all about the training program of Cristiano Ronaldo. Apart from being an ace-level football player, he is garnering the attention of many other budding athletes who want to follow in his footsteps. He has set a benchmark with his fitness levels and game-playing skills in the world of professional football.