Cristiano Ronaldo Workout Plan

4 Weeks / 3 Days per Week / Expert

5 ratings

Workout Summary

Blessed with a rare combination of unbelievable skill, blinding speed, and an unmatched work ethic, Cristiano Ronaldo is an inspiration to aspiring athletes all around the world. His prolific production on the soccer pitch is matched only by his equally impressive prizefighter physique. Whethe... more

Blessed with a rare combination of unbelievable skill, blinding speed, and an unmatched work ethic, Cristiano Ronaldo is an inspiration to aspiring athletes all around the world. His prolific production on the soccer pitch is matched only by his equally impressive prizefighter physique.

Whether skipping past defenses or showing off his rock hard abs for Armani, Cristiano Ronaldo is one of the world's most sought after athletes. Simply put, women want him, and men want to be him.

Taking It to the Next Level

To get ripped like Ronaldo, however, requires working out like Ronaldo. The Cristiano Ronaldo Workout is a proven 30-day exercise routine to get you that lean body that will turn heads on the beach and light up the soccer pitch.

The Ronaldo workout is a unique exercise program to get ripped, which, combined with a proper diet, will seriously boost cardiovascular endurance, produce lean mass, and engage the fast twitch muscle fibers so crucial in producing the explosive movements in soccer.

The Cristiano Ronaldo workout routine is also useful in maximizing the efficiency of time spent in the gym, preparing you for sports that require both endurance and explosive movement, and in combating the repetitiveness of your old workouts.

What to Expect

If you carefully follow the Cristiano Ronaldo Workout for 30 days, you will see some startling results. The Ronaldo workout exercise routine will push your fitness to new levels that you never thought possible and leave you with that chiseled Cristiano Ronaldo model body that will attract some serious attention.

Not only will you be leaner than ever before, but your speed, strength, and cardiovascular stamina will skyrocket.

Cristiano Ronaldo Workout Plan Design

The secret of the Cristiano Ronaldo workout routine is a combination of intense cardiovascular training, low repetition-high weight, and short-rest lifting sessions, along with a taxing plyometric segment. The Ronaldo workout is a three-day cycle that begins with full body weight training combined with a 30-minute hill variation treadmill run.

Day two consists of a 45-minute running season to boost endurance levels. The final day of the Cristiano Ronaldo workout cycle includes a high insensity full body weight routine combined with plyometrics.

To promote muscle recovery, you should plan on either light cardio workouts or non-strenuous sports activities on days four and five.

When Ronaldo Hits the Weights

The weight lifting component of the Ronaldo workout is based on the muscle-toning concept of high repetitions/sets and lower weight, which prevents gaining bulk.

You should start off with weights that you can easily lift, and as you move through the second week of the Ronaldo exercise routine, it's important that you increase the number of repetitions of certain workouts, such as for weighted pull-ups, romanian deadlifts, and chest press.

To maximize efficiency and workout intensity, it's also helpful to combine certain exercises, such as the barbell hang clean and barbell push press segments of day 1, into "supersets." Finally, as your body adjusts to the exercises, you should switch up the order of workout segments in order to promote full muscle recovery.

The first few weeks of the program are predictably the most difficult as your body adjusts to the new stimulation. In the end though, it will all been worth it. The Cristiano Ronaldo workout routine is sure to push your training and physique to the next level. Get started today, if you think you can handle it!

Cristiano Ronaldo Workout Plan

4 Weeks / 3 Days per Week / Expert

5 ratings
Cristiano Ronaldo Workout Plan

Cristiano Ronaldo Workout Plan

4 Weeks / 3 Days per Week / Expert

5 ratings

Workout Summary

Blessed with a rare combination of unbelievable skill, blinding speed, and an unmatched work ethic, Cristiano Ronaldo is an inspiration to aspiring athletes all around the world. His prolific production on the soccer pitch is matched only by his equally impressive prizefighter physique. Whethe... more

Blessed with a rare combination of unbelievable skill, blinding speed, and an unmatched work ethic, Cristiano Ronaldo is an inspiration to aspiring athletes all around the world. His prolific production on the soccer pitch is matched only by his equally impressive prizefighter physique.

Whether skipping past defenses or showing off his rock hard abs for Armani, Cristiano Ronaldo is one of the world's most sought after athletes. Simply put, women want him, and men want to be him.

Taking It to the Next Level

To get ripped like Ronaldo, however, requires working out like Ronaldo. The Cristiano Ronaldo Workout is a proven 30-day exercise routine to get you that lean body that will turn heads on the beach and light up the soccer pitch.

The Ronaldo workout is a unique exercise program to get ripped, which, combined with a proper diet, will seriously boost cardiovascular endurance, produce lean mass, and engage the fast twitch muscle fibers so crucial in producing the explosive movements in soccer.

The Cristiano Ronaldo workout routine is also useful in maximizing the efficiency of time spent in the gym, preparing you for sports that require both endurance and explosive movement, and in combating the repetitiveness of your old workouts.

What to Expect

If you carefully follow the Cristiano Ronaldo Workout for 30 days, you will see some startling results. The Ronaldo workout exercise routine will push your fitness to new levels that you never thought possible and leave you with that chiseled Cristiano Ronaldo model body that will attract some serious attention.

Not only will you be leaner than ever before, but your speed, strength, and cardiovascular stamina will skyrocket.

Cristiano Ronaldo Workout Plan Design

The secret of the Cristiano Ronaldo workout routine is a combination of intense cardiovascular training, low repetition-high weight, and short-rest lifting sessions, along with a taxing plyometric segment. The Ronaldo workout is a three-day cycle that begins with full body weight training combined with a 30-minute hill variation treadmill run.

Day two consists of a 45-minute running season to boost endurance levels. The final day of the Cristiano Ronaldo workout cycle includes a high insensity full body weight routine combined with plyometrics.

To promote muscle recovery, you should plan on either light cardio workouts or non-strenuous sports activities on days four and five.

When Ronaldo Hits the Weights

The weight lifting component of the Ronaldo workout is based on the muscle-toning concept of high repetitions/sets and lower weight, which prevents gaining bulk.

You should start off with weights that you can easily lift, and as you move through the second week of the Ronaldo exercise routine, it's important that you increase the number of repetitions of certain workouts, such as for weighted pull-ups, romanian deadlifts, and chest press.

To maximize efficiency and workout intensity, it's also helpful to combine certain exercises, such as the barbell hang clean and barbell push press segments of day 1, into "supersets." Finally, as your body adjusts to the exercises, you should switch up the order of workout segments in order to promote full muscle recovery.

The first few weeks of the program are predictably the most difficult as your body adjusts to the new stimulation. In the end though, it will all been worth it. The Cristiano Ronaldo workout routine is sure to push your training and physique to the next level. Get started today, if you think you can handle it!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Incline Bench
  • Fitness Ball
  • Chin-Up Bar
  • Barbell
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Chest / Intermediate
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Quads / Intermediate
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Shoulders / Beginner
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Calves / Beginner
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Glutes / Intermediate
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
5 sets, 5 reps, 01:00 rest
5 -- --:--:-- 5 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the 30 minute treadmill run, vary the incline angles of the treadmill. When you start the Cristiano Ronaldo Body workout, try to stick to the minute rest in between each set. If it is too difficult, start with a minute and a half, and work your way down to a minute.

This workout has a lot of sets in it. Make sure that you do not burn yourself out too early in the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This treadmill exercise should leave you exhausted at the end. You are looking to push yourself through out the entire run, mixing up your speeds between jogging and sprinting. For example, do a sprinting speed for a minute, then a jogging speed for 2-3 minutes.

If you would like, you can raise the treadmill to incline and mix up the angle of the run as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Chest / Beginner
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Glutes / Intermediate
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Middle Back / Beginner
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Shoulders / Beginner
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Triceps / Beginner
2 sets, 18 reps
2 -- --:--:-- 18 -- --:--
Default
Glutes / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Chest / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After you go through the first 6 exercises, take a minute break and start from the beginning. This Ronaldo fitness workout is going to help improve your cardio as well as your strength.

Make sure that you are staying hydrated and that you are breathing properly during the exercises. When you start to get tired, make sure that you are still using proper form for the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Glutes / Intermediate
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the 30 minute treadmill run, vary the incline angles of the treadmill. When you start the Cristiano Ronaldo Body workout, try to stick to the minute rest in between each set. If it is too difficult, start with a minute and a half, and work your way down to a minute.

This workout has a lot of sets in it. Make sure that you do not burn yourself out too early in the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:50:00
-- -- 00:50:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This treadmill exercise should leave you exhausted at the end. You are looking to push yourself through out the entire run, mixing up your speeds between jogging and sprinting. For example, do a sprinting speed for a minute, then a jogging speed for 2-3 minutes.

If you would like, you can raise the treadmill to incline and mix up the angle of the run as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Glutes / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Middle Back / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Glutes / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Chest / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After you go through the first 6 exercises, take a minute break and start from the beginning. This Ronaldo fitness workout is going to help improve your cardio as well as your strength.

Make sure that you are staying hydrated and that you are breathing properly during the exercises. When you start to get tired, make sure that you are still using proper form for the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the 30 minute treadmill run, vary the incline angles of the treadmill. When you start the Cristiano Ronaldo Body workout, try to stick to the minute rest in between each set. If it is too difficult, start with a minute and a half, and work your way down to a minute.

This workout has a lot of sets in it. Make sure that you do not burn yourself out too early in the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This treadmill exercise should leave you exhausted at the end. You are looking to push yourself through out the entire run, mixing up your speeds between jogging and sprinting. For example, do a sprinting speed for a minute, then a jogging speed for 2-3 minutes.

If you would like, you can raise the treadmill to incline and mix up the angle of the run as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Glutes / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Middle Back / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Glutes / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Chest / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
2 sets, 15 reps, 00:30 rest
2 -- --:--:-- 15 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After you go through the first 6 exercises, take a minute break and start from the beginning. This Ronaldo fitness workout is going to help improve your cardio as well as your strength.

Make sure that you are staying hydrated and that you are breathing properly during the exercises. When you start to get tired, make sure that you are still using proper form for the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the 30 minute treadmill run, vary the incline angles of the treadmill. When you start the Cristiano Ronaldo Body workout, try to stick to the minute rest in between each set. If it is too difficult, start with a minute and a half, and work your way down to a minute.

This workout has a lot of sets in it. Make sure that you do not burn yourself out too early in the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:50:00
-- -- 00:50:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This treadmill exercise should leave you exhausted at the end. You are looking to push yourself through out the entire run, mixing up your speeds between jogging and sprinting. For example, do a sprinting speed for a minute, then a jogging speed for 2-3 minutes.

If you would like, you can raise the treadmill to incline and mix up the angle of the run as well.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Chest / Beginner
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Glutes / Intermediate
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Middle Back / Beginner
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Shoulders / Beginner
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Triceps / Beginner
2 sets, 22 reps
2 -- --:--:-- 22 -- --:--
Default
Glutes / Intermediate
2 sets, 18 reps, 00:30 rest
2 -- --:--:-- 18 -- 00:30
Default
Chest / Intermediate
2 sets, 18 reps, 00:30 rest
2 -- --:--:-- 18 -- 00:30
Default
Quads / Intermediate
2 sets, 18 reps, 00:30 rest
2 -- --:--:-- 18 -- 00:30
Default
Quads / Intermediate
2 sets, 18 reps, 00:30 rest
2 -- --:--:-- 18 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After you go through the first 6 exercises, take a minute break and start from the beginning. This Ronaldo fitness workout is going to help improve your cardio as well as your strength.

Make sure that you are staying hydrated and that you are breathing properly during the exercises. When you start to get tired, make sure that you are still using proper form for the exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Hip flexors secondary Biceps secondary Abs secondary Forearms secondary Obliques secondary Groin secondary Outer thighs secondary Quads primary Triceps primary Middle back primary Chest primary Lats primary Shoulders primary Calves primary Hamstrings primary Glutes primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Incline Bench
  • Fitness Ball
  • Chin-Up Bar
  • Barbell
Show All

298 people started this plan

5 Reviews

  • Thumb
    Khalid
    almost 4 years ago
    #

    I want to workout for mor than 3 days, possibly five, what would you recommend, by the way i found this routine to be the greatest because i am still young and still want to grow in terms of height.

  • Khalid
    almost 4 years ago
    #

    hey i dont know if the message went through but i would like to know if it is possible to workout out 5 times a week. i dont have much to do.

  • haig41
    over 3 years ago
    #

    Just done my first day of this workout; word of advice: workout #1 is VERY heavy on the forearms. If you don't have good forearms, then choose your weight according to how much your forearms allow you to grab, not how much your legs can take!

  • abradshaw7
    about 3 years ago
    #

    Boy is this a tough worhout..... if I had none what I how tough it is I think I might have choose a different workout plan. Exspecially considering that this is the first workout plan I've ever done. But oh well, I've started it and I'm going to finish it.

    Note to people who want to do this plan: the first day is very tough on your arms and upper/middle back.

  • haig41
    about 3 years ago
    #

    Rookie mistake: I chose squat/lunge weights based on my legs, which are crazy strong compared to my body (even from an objective view, if I'm not being to generous to myself). Done me wrist in, got that in a splint now. Watch out for overloading your forearms/wrists. I felt a lot of fatigue during week 1 and tried to work through the discomfort.

Cristiano Ronaldo Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Incline Bench
  • Fitness Ball
  • Chin-Up Bar
  • Barbell
Show All

298 people started this plan