Zlatan Ibrahimović’s Workout Routine and Diet Plan

Who hasn’t heard about Zlatan Ibrahimović? This renowned Swedish pro footballer is widely regarded as one of the best strikers of all time. He has won 31 trophies in his glorious career which makes him an athlete par excellence.

Zlatan is primarily known for his unparalleled striking skills. His on-field presence has always rattled the confidence levels of his opponents.

Apart from being an amazing footballer, Zlatan also sports a great physique. He is 6 feet 5 inches tall and weighs around 209 lbs. His well-built physique exudes strength and aesthetics of the most elite level.

Here through this post, we will be unveiling Zlatan Ibrahimović’s workout routine and diet plan.

So without any delay, let’s get started.

Zlatan Ibrahimović's Workout Routine and Diet Plan
Zlatan Ibrahimović of AC Milan in action during the Coppa Italia match against FC Internazionale / Canno73 / Bigstockphoto.com

Zlatan Ibrahimović’s Workout Routine

Zlatan‘s impressive, toned, and ripped body is the product of his unwavering commitment to exercise.

His training regimen not only aims to boost his athletic performance but also to sculpt his physique.

Agility Drills

Zlatan Ibrahimović’s training regimen goes beyond conventional workouts, encompassing a range of agility drills designed to enhance his athletic precision and responsiveness.

These drills target his body’s dynamic movement capabilities, sharpening his agility on and off the field.

Ladder Drills

Ladder drills are a staple in Zlatan’s routine, focusing on rapid foot movements and coordination. These drills improve his ability to swiftly change direction, a crucial asset in football that enables him to outmaneuver opponents and maintain control over the game.

Cone Shuttles

Cone shuttle drills challenge Zlatan’s agility by requiring him to navigate through a series of cones in tight patterns. This cultivates his rapid directional changes, replicating the fluid shifts needed during matches to swiftly evade defenders and create strategic opportunities.

Reaction Ball Training

Zlatan hones his reflexes through reaction ball training. By reacting to the unpredictable bounces of the ball, he sharpens his response time and adaptability—a crucial trait that is needed when anticipating opponents’ moves and reacting swiftly in dynamic match situations.

Hurdle Jumps

Incorporating hurdle jumps into his routine helps Zlatan develop explosive power in his lower body. These drills not only enhance his vertical leap but also improve his overall speed and coordination, making him a formidable force on the field when it comes to aerial duels and fast sprints.

Zigzag Sprints

Zigzag sprint drills challenge Zlatan’s ability to navigate through tight spaces with precision and speed. Negotiating sharp turns while maintaining momentum mimics the demands of football gameplay, enhancing his ability to swiftly evade opponents and maintain possession.

By incorporating multiple agility drills, Zlatan Ibrahimović attains a heightened level of athleticism and finesse, underlining his dedication to a comprehensive training approach that goes beyond traditional workouts.

Zlatan Ibrahimović's Workout Routine
Zlatan Ibrahimović of AC Milan in action during the UEFA Champions League Group B match against Liverpool FC / Canno73 / Bigstockphoto.com

Weight Training

Weight training takes center stage in Zlatan Ibrahimović’s workout plan. He focuses on a range of compound exercises to enhance his overall strength.

These exercises also contribute to developing explosive power, a crucial factor in athletic performance.

Zlatan’s weight training routine usually consists of the following exercises:-

  • Deadlift- 3-4 sets of 8-12 reps
  • High bar box squats- 3-4 sets of 8-12 reps
  • Split stance push press- 3 sets of 10-12 reps
  • Bench press- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of AMRAP
  • Weighted floor wipers- 3 sets of 15-20 reps

While performing the above-mentioned exercises, Zlatan uses moderate-heavy weights. He also ensures to perform each exercise with strict form and technique.

Abs Training

Just like any other athlete, Zlatan has always made it a point to work on his core strength and stability. His ripped washboard abs are a clear indication of the intense training he subjects them to.

Zlatan trains his core muscles with a wide variety of exercises. By doing so he is rest assured that his abs and obliques are getting trained from different angles.

Zlatan Ibrahimović’s ab training routine consists of the following exercises:-

  • Ab rollers- 3 sets of 12-15 reps
  • Ball twists- 3 sets of 15-20 reps
  • Medicine ball wall slams- 3 sets of 15-20 reps
  • Inverted crunches (on a punching bag)- 3 sets of 15-20 reps
  • Battle ropes- 3 sets of 60-90 seconds


Zlatan strategically includes yoga in his regimen to optimize flexibility and prevent muscle stiffness. Practice of yoga poses enhances muscle elasticity and joint mobility, contributing to his athletic performance.

Here are some yoga poses that athletes can practice:

  • Downward Dog
  • Warrior Pose
  • Triangle Pose
  • Bridge Pose
  • Seated Forward Fold


You might be surprised to know that apart from being a talented footballer, Zlatan also holds a black belt in taekwondo. His expertise in that martial art has also assisted him a lot in improving his on-field playing skills.

Practicing kicks and taekwondo drills has always been a part of Zlatan’s exercise routine. Martial arts training not only contributes to refining his technique but also plays a pivotal role in improving situational awareness and mind muscle connection.

Stay Active

Zlatan has always made it a point to keep himself active. So even on days when he isn’t hitting the ground or going through a typical training routine, he resorts to some sort of physical activity that keeps his body moving.

He loves to stay active and claims that it indeed has helped him to maintain his elite fitness levels over the years.

Variety is the Key

Zlatan’s preference for versatility in his workout routine serves dual purposes. By targeting diverse aspects of his physique, he optimizes his training’s effectiveness. Simultaneously, this approach also wards off monotony, ensuring his regimen remains engaging and dynamic.

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Zlatan Ibrahimović’s Diet Plan

Zlatan Ibrahimović's Diet Plan
Zlatan Ibrahimović of AC Milan in action during the Serie A match against FC Internazionale / Canno73 / Bigstockphoto.com

Zlatan relies on a strict diet plan to maintain his elite physique and fitness levels. His diet plan has a lot of nutritious food items. Talking about it he says,

“Food that works for me is pasta, meat, fish, and a lot of eggs.”

Zlatan maintains strict dietary discipline, weighing every food item before consumption. This practice reflects his commitment to precise and balanced nutrition for optimal performance.

A major share of Zlatan’s daily carb intake comes from whole grains. He fulfills his body’s protein requirements with food items like eggs, white meats, and bresaola meat.

Talking about Zlatan’s daily fat intake, it comes from almonds. He consumes 8 almonds a day and has been doing so right from the start of his career.

Zlatan integrates ample fresh vegetables into his diet, ensuring he receives vitamins and minerals essential for peak performance.

What to Eat

When aiming to elevate your athletic prowess, your dietary choices play a pivotal role. Here’s a guide to what you should include in your nutrition plan:

Lean Protein Sources

  • Chicken breast
  • Turkey
  • Fish (salmon, tuna)
  • Lean cuts of beef
  • Eggs
  • Plant-based protein (tofu, lentils, beans)

Complex Carbohydrates

  • Whole grains (brown rice, quinoa, whole wheat)
  • Sweet potatoes
  • Oats
  • Whole wheat pasta
  • Legumes (chickpeas, black beans)

Healthy Fats

  • Avocado
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Olive oil
  • Fatty fish (salmon, mackerel)
  • Nut butters (peanut, almond)

Fresh Vegetables and Fruits

  • Leafy greens (spinach, kale)
  • Colorful vegetables (broccoli, bell peppers, carrots)
  • Berries (blueberries, strawberries)
  • Citrus fruits (oranges, grapefruits)


  • Water
  • Herbal teas
  • Electrolyte-rich beverages (coconut water)

What Not to Eat

To optimize your fitness journey, it’s essential to avoid certain foods that may hinder your progress. Here’s what to steer clear of:

Sugary Snacks and Beverages

  • Candies
  • Sugary cereals
  • Soda
  • Energy drinks

Processed Foods

  • Fast food
  • Packaged snacks
  • Frozen meals high in additives

Trans Fats and Saturated Fats

  • Deep-fried foods
  • Margarine
  • Highly processed baked goods

Excessive Salt

  • High-sodium snacks
  • Canned soups
  • Processed deli meats

Empty-Calorie Choices

  • Sugary pastries
  • Sugary alcoholic drinks
  • Sugary breakfast cereals

Personal Chef

Zlatan’s personal chef plays a pivotal role in his nutrition strategy. With a keen understanding of his fitness objectives, the chef tailors meals that align with Zlatan’s goals, contributing significantly to his progress.

Zlatan’s personal chef goes beyond weight management by curating meals that balance nutrition and flavor. This approach prevents dietary monotony and promotes overall well-being

Zlatan Ibrahimović’s Supplements

There isn’t much info available about the supplements that Zlatan uses. But taking into consideration his strenuous workout routine, we assume he must be including a few of them in his nutrition plan.

Zlatan Ibrahimović’s supplements stack might have the following:-

  • Whey protein
  • BCAA
  • Multivitamin

Whey protein is derived from milk and it happens to be a fast-digesting protein. Its consumption after intense workout sessions promotes quick muscle recovery.

BCAA is primarily used as an intra-workout supplement. It assists in providing the muscle fibers with a steady stream of essential amino acids. This in turn prevents muscle catabolism and keeps the body in an anabolic state.

A multivitamin supplement is nothing less than a storehouse of different micronutrients. It’s quite rich in different vitamins and minerals and its consumption counters nutritional deficiencies.

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Wrapping Up

So that was all about Zlatan Ibrahimović’s workout routine and diet plan. You might be interested in trying these approaches to boost your own progress.

Remember, customization is key to aligning any regimen with your unique physique and fitness goals. Consulting an experienced coach can guide you in tailoring these approaches effectively and safely.

Zlatan is in his 40s. But if you look at his fitness levels you will certainly come to the conclusion that this man is defying aging. And the credit for this goes to the discipline with which he follows his fitness regime.

Even though Zlatan has retired from professional football, he is still following his fitness regime the way he used to. Doing so has not only enabled him to defy aging but has also made him an inspirational persona amongst budding footballers.