Kylian Mbappé’s Workout Routine and Diet Plan

The FIFA 2022 final match left a lasting impression. It showcased a gripping battle between Argentina and France, ultimately won by Argentina. Amidst this excitement, a new star emerged—Kylian Mbappé. His relentless determination throughout the match made him a standout hero.

Mbappé tried his level best to single-handedly turn the match in France’s favor. And he was pretty successful in doing so as well. But maybe that day belonged to Argentina.

Currently, Mbappé stands as one of the most gifted soccer players today. Without exaggeration, his future in football appears exceedingly promising.

Apart from being such a talented footballer whose dribbling and ball-handling skills are unparalleled, complementing this, he also maintains a muscular, athletic physique. Sustaining this physique requires dedication to a rigorous exercise routine and a balanced nutritional plan.

In this post, we’ll unveil Kylian Mbappé’s fitness and physique insights by delving into his workout regimen and diet plan. And we are sure that it will make you learn a lot about the fitness regime of one of the top forwards in the world of football.

Kylian Mbappé’s Workout Routine

Kylian Mbappé's Workout Routine
Kylian Mbappé representing Paris Saint-Germain FC in the UEFA Champions League Group H showdown against Juventus FC at Allianz Stadium / Canno73 /

Kylian Mbappé’s workout routine is structured by his trainer. And his trainer always makes it a point to change it regularly. He does so to ensure that Mbappé’s training program is in accordance with his current fitness goals.

Agility Drills

Here are some agility drills commonly utilized by soccer players, it’s likely that Kylian Mbappé also incorporates these into his training regimen.

  1. Ladder Agility Drills: Involves quick footwork through ladder rungs to enhance coordination and speed.
  2. Cone or Marker Drills: Focuses on rapid direction changes around cones or markers, mimicking on-field movements.
  3. Shuttle Runs: Involves sprinting back and forth between two points, improving acceleration, deceleration, and change of direction.
  4. Box Agility Drills: Requires moving around markers placed in a square or rectangular pattern, working on multi-directional movement.
  5. T-Drill: Involves running in the shape of a T, emphasizing quick lateral movements and direction changes.

These drills effectively enhance agility, speed, and reaction time, crucial for soccer performance.

Weight Training

Apart from performing numerous speed and agility drills which keep his on-field performance on point, Mbappé also relies on weight training. His weight training sessions not only give his body a lean and muscular look but also improves his overall athleticism.

Mbappé does weight training 5 times a week. He hits his lower body muscles twice a week.

Now let’s have a look at the exercises with which he targets each of his muscle groups:-

Leg Workout 1

  • Warm-up stretches
  • Squats- 4 sets of 10-12 reps
  • Deadlifts- 4 sets of 10-12 reps
  • Walking lunges- 3 sets of 10-15 reps
  • Leg curls- 3 sets of 10-15 reps
  • Leg extensions- 3 sets of 10-15 reps

Chest and Triceps Workout

  • Push-ups- 3 sets of 15-20 reps
  • Bench press- 4 sets of 10-15 reps
  • Dumbbell press to fly- 3 sets of 10-15 reps
  • Cable crossovers- 3 sets of 10-15 reps
  • Bench dips- 3 sets of 10-15 reps
  • Skull crushers- 3 sets of 10-15 reps
  • Cable pushdowns- 3 sets of 10-15 reps

Back and Biceps Workout

  • Pull-ups- 3 sets of 10-15 reps
  • Lat pulldowns- 3 sets of 10-15 reps
  • Barbell rows- 4 sets of 10-15 reps
  • Seated cable rows- 3 sets of 10-15 reps
  • Hyperextensions- 3 sets of 10-15 reps
  • Dumbbell curls- 3 sets of 10-15 reps
  • Hammer curls- 3 sets of 10-15 reps
  • Rope bicep curls- 3 sets of 10-15 reps

Shoulder Workout

  • Dumbbell shoulder press- 4 sets of 10-12 reps
  • Front raises- 3 sets of 10-15 reps
  • Lateral raises- 3 sets of 10-15 reps
  • Bent over dumbbell flys- 3 sets of 10-15 reps
  • Cable upright rows- 3 sets of 10-15 reps

Leg Workout 2

  • Barbell deep squats- 3 sets of 10 reps
  • Bulgarian split squats- 3 sets of 10-15 reps
  • Hip thrusters- 3 sets of 10-15 reps
  • Glute cable kickback- 3 sets of 10-15 reps
  • Hip abduction machine- 3 sets of 10-15 reps
  • Single leg pushdowns- 3 sets of 10-15 reps

Training the Core

Having a strong and stable core is of utmost importance in almost every athletic activity. Mbappé knows this fact pretty well and ensures to train his core muscles at least 3 times a week right after his weight training session.

By looking at his ripped washboard abs, we assume that his ab training routine must have the following exercises:-

  • Crunches- 4 sets of 15-20 reps
  • Cross crunches- 3 sets of 15-20 reps
  • Plank (with its variations)- 3 sets of 60 seconds each
  • Side planks- 3 sets of 45-60 seconds each
  • Bicycle crunches- 3 sets of 15 reps
  • Scissor kicks- 3 sets of 60 seconds
  • Hanging leg raises (with a ball)- 3 sets of 15 reps

Methods of Recovery

To ensure that his body recovers and recuperates well from his intense training sessions, Mbappé relies on the following techniques:-

  • Stretching and mobility work– Stretching and mobility exercises play a vital role in preventing sprains and muscle strains while enhancing overall body flexibility. The importance of stretching has also been highlighted in many studies.
  • Massage therapy- Massage therapy effectively reduces muscle soreness and plays a preventive role in avoiding injuries.

Mbappé prioritizes his body’s recovery by ensuring 7-9 hours of sleep each night.

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Kylian Mbappé’s Diet Plan

Kylian Mbappé's Diet Plan
In Action: Kylian Mbappé of Paris Saint-Germain FC in the UEFA Champions League Group H clash against Juventus FC at Allianz Stadium / Canno73 /

Being such an amazing athlete, Mbappé has to stay pretty concerned with how he is feeding his body. Kylian Mbappé’s diet plan revolves around the principle of healthy eating.

Mbappé always ensures that his intake of macronutrients is on point. His intake of carbs comes from whole grains, fresh fruits, and vegetables. He consumes adequate amounts of proteins by having legumes, fish, and poultry.

Talking about his fat consumption, it comes from olive oil, avocados, and nuts. In order to keep his hydration levels at peak, Mbappe makes it a point to drink plenty of water throughout the day.

To fuel his body with all the essential nutrients and good calories, Mbappé consumes 6 meals a day. Let’s get to know what all food items are there in Kylian Mbappé’s daily meal plan:-

Meal 1- Breakfast

  • Boiled eggs
  • Avocado OR
  • Porridge
  • Almond butter

Meal 2- Mid-morning Snack

  • Protein bar

Meal 3- Lunch

  • Chicken wrap or tuna
  • Salad

Meal 4- Evening Snack

  • Protein shake
  • Fresh fruits or dry fruits

Meal 5- Dinner

  • Brown rice
  • Fish or chicken
  • Vegetables

Meal 6- Late Night Snack

  • Protein shake

In essence, Kylian Mbappé’s diet plan focuses on promoting muscle recovery, enhancing energy levels, and elevating his athleticism.

Kylian Mbappé’s Supplements

While Mbappé hasn’t disclosed his specific supplement choices, but it’s reasonable to assume he might be utilizing these supplements, given their popularity among professional athletes-

  • Whey protein powder
  • Protein bar
  • Multivitamin
  • Vitamin D3
  • Omega-3 fish oil

Whey protein is a quick-digesting protein that fuels the body with essential amino acids. It has all the amino acids that promote muscle recovery and growth. Its consumption also avoids hunger pangs along with fetching the body good calories.

A protein bar on the other hand serves to be a great food item to be consumed as a snack in between major meals. It is filled with protein and good calories. It ups the daily intake of good calories.

A multivitamin supplement contains a variety of essential micronutrients. Its consumption assists in countering nutritional deficiencies.

Mbappé likely incorporates supplements such as omega-3 fish oil and vitamin D3 to speed up his body’s recovery capabilities.

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Final Words

Mbappé’s remarkable fitness levels stem from his unwavering commitment to his fitness regimen.

His disciplined and consistent approach reflects in his outstanding on-field abilities and performance. It’s evident that Mbappé is poised to etch his name as one of football’s legendary figures, and he’s well on his journey to achieve just that.

If you’re interested in adopting Kylian Mbappé’s workout routine and diet plan, you can customize them to align with your fitness objectives and personal training background. This adaptation will ensure that you derive optimal benefits from these strategies.