Train like a football icon with Cristiano Ronaldo’s legendary workout routine


Cristiano Ronaldo’s physique is a testament to his dedication and hard work. It embodies the perfect balance of muscle development throughout his entire body. One remarkable aspect of his physique is that there are no lacking body parts; he’s built each muscle group evenly, creating the look of a complete athlete.

Take a look at his muscular chest, for instance. It’s impressive without being overpowering, a common issue among bodybuilders who often have oversized and droopy chests that can dominate their shoulders and arms. In contrast, Ronaldo boasts rounded shoulders, well-defined arms, and square-shaped pecs that contribute to his overall athletic and aesthetic appearance.

One of the standout features of his physique is his remarkably low body fat percentage. This is the secret sauce that truly makes him look jacked. While he has evenly distributed muscle mass, it’s his low body fat that allows his muscles to stand out, giving him that chiselled and sculpted look.

Achieving a physique akin to Ronaldo’s is the primary goal of the F Me Now Physique Program. This program is designed to help individuals effectively build muscle while simultaneously shedding excess fat, resulting in an athletic and impressive appearance. It accomplishes this through a well-structured workout plan and a detailed nutrition regimen.

Speaking of nutrition, Cristiano Ronaldo is known for maintaining a clean and balanced diet. He includes foods like eggs, sweet potatoes, broccoli, steak, and even fried potatoes in his meals. This highlights the importance of nutrition in achieving and maintaining a great physique. The F Me Now Physique Program dives deep into the nutritional aspect, covering everything from optimising hormonal function to boosting energy levels.

Most importantly, the program provides an easy-to-follow structure for enjoying the foods you love while effortlessly shedding fat. Unlike rigid meal plans that can be hard to stick to, our plug-and-play diet system is designed for sustainability and results. It allows you to eat delicious and satisfying meals while working towards your fitness goals, just like Ronaldo does.

cristiano ronaldo workout


cristiano ronaldo workout

While this workout routine might not be the exact regimen that Cristiano Ronaldo follows, it’s inspired by his training principles and has been proven to help countless individuals achieve an athletic and impressive physique, much like the football legend himself.

Taking a page from Ronaldo’s ideal muscle distribution, this workout routine places a strong emphasis on key compound lifts that contribute to a well-defined upper body.

One of the fundamental exercises included in this routine is the bench press, encompassing both the incline barbell press and flat dumbbell press variations. This two-pronged approach ensures comprehensive chest development. The incline press specifically targets the upper chest, while the flat bench press evens out the mid and lower chest. Together, these exercises hit your chest from every angle, resulting in a densely muscled upper body.

To complement the upper body, the routine incorporates the standing barbell press and weighted chin-ups. The barbell press focuses on developing rounded and well-defined shoulders, while weighted chin-ups contribute to building a robust and dominating back. This combination helps create a broad and powerful upper physique, similar to Ronaldo’s.

Transitioning to the lower body, the workout dedicates a day to leg-focused exercises, essential for achieving powerful legs like Ronaldo’s. This leg-focused day includes Bulgarian split squats, which shape strong glutes and quads, alongside Romanian deadlifts and leg extensions that target the quads and hamstrings. These exercises work in harmony to develop a balanced lower body, just like the football superstar.

Incorporating conditioning and core work is a significant aspect of Ronaldo’s training, enabling him to perform at an elite level throughout an entire match. This element of his training also contributes to his low body fat percentage. Ronaldo’s training includes optional cardio and abs workouts, which aid in burning additional calories and enhancing overall conditioning. By including these sessions in your routine, you accelerate the fat-burning process.

However, don’t overdo the cardio. In terms of fat loss, I’m a huge advocate of increasing your daily steps. I talk about this in detail in the MrBeast ‘Fat Loss’ Workout: How He Achieved His Transformation.

While this routine might not guarantee you the skills of Ronaldo on the pitch, it will certainly help you achieve an athletic and well-defined physique that mirrors the football GOAT’s dedication to fitness and training.


Có thể là hình ảnh về 2 người, mọi người đang chơi bóng đá và mọi người đang chơi bóng bầu dục


Incline Barbell Bench Press: 3 sets x 5-6, 6-7, 7-8 reps (reverse pyramid training)Flat Dumbbell Bench Press: 2 sets x 8-10, 10-12 reps (reverse pyramid training)Incline Dumbbell Curls: 3 sets x 6-8 reps (reverse pyramid training)Rope Hammer Curls: 2 sets x 8-10, 10-12 reps (reverse pyramid training)Bent-Over Flyes: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)


Bulgarian Split Squats: 3 sets x 6-8 reps (reverse pyramid training)Romanian Deadlifts: 3 sets x 6-8 reps (reverse pyramid training)Leg Extensions: 3 sets x 10-12 reps (reverse pyramid training)Hanging Weighted Knee Raises: 3 sets of 8-15 reps (straight sets)


Standing Barbell Press: 3 sets x 6-8, 6-8, 8-10 reps (reverse pyramid training)Weighted Chinups: 2 sets x 6 reps (reverse pyramid training)Seated Cable Rows: 2 sets x 8-12 reps (reverse pyramid training)Triceps Rope Pushdowns: 3 sets x 8-10, 10-12, 10-12 reps (reverse pyramid training)Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)


Pyramid Treadmill Intervals: Walk for 2 minutes, jog for 1 minute (increase jogging speed with each interval) x 8 intervalsHanging Weighted Knee Raises: 4 sets x 6-15 reps (1-2 minutes rest between sets)15 minutes of walking on a treadmill (4 mph and 3- or 4-degree incline)


Just like how Cristiano Ronaldo brings unwavering intensity and energy to the football pitch, this workout routine demands your full commitment. Prepare for intense workout sessions that mirror the superstar athlete’s dedication to reaching peak physical performance.

To achieve results akin to Ronaldo’s, this routine incorporates two effective training methods: reverse pyramid training and rest-pause training.

Reverse pyramid training focuses on strength building. It begins with heavy weights after a brief warm-up, gradually reducing the weight while increasing the repetitions.

On the other hand, rest-pause training targets muscle growth with lighter weights. It involves higher rep ranges and shorter rest periods, pushing your muscles to the brink of failure. These methods, when combined, offer a comprehensive approach to building strength, stamina, muscle definition, and an overall athletic physique.

This workout routine is inspired by the training principles of Cristiano Ronaldo. For an in-depth understanding of reverse pyramid training and rest-pause training, along with detailed instructions and guidance, consider exploring the F Me Now Physique Program. This program provides the ideal balance of volume, intensity, and frequency, laying the foundation for achieving an aesthetic physique that mirrors Ronaldo’s athletic form.

For additional expert insights, fitness tips, and inspiration, make sure to visit the Eternobody blog. Here, you’ll find a wealth of free resources, including free aesthetic bodybuilding courses and workouts inspired by celebrities like Cristiano Ronaldo. Our mission is to empower you to feel your absolute best, both inside and outside the gym. Our full programs and coaching services are meticulously designed to guide you on your journey to peak athletic performance and an impressive physique.

By following this workout plan with dedication and consistency, you’ll witness your body undergo a remarkable transformation, mirroring the dedication and athleticism of the football GOAT himself, Cristiano Ronaldo. Get ready to celebrate your journey to a top athletic form!

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