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Cristiano Ronaldo Workout Plan
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Cristiano Ronaldo Workout Plan

4 Weeks / 3 Days per Week / Expert
  • Gain Strength
  • Get Ripped
  • Improve Cardio
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5 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Cristiano Ronaldo Full Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
Pull-Up   Video icon
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
5 5 01:00
00:30:00 None

Notes:

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.

Cristiano Ronaldo Cardio Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:45:00 None

Notes:

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.

Cristiano Ronaldo Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 18 None
2 18 None
2 18 None
2 18 None
2 18 None
2 18 None
2 12 00:30
2 12 00:30
Burpee   Video icon
2 12 00:30
2 12 00:30

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Shoulders blue Triceps blue Biceps blue Middleback blue Quads blue Calves blue Forearms blue Obliques blue Groin blue Abs blue Lats blue Outerthighs blue Quads orange Chest orange Lats orange Shoulders orange Calves orange Hamstrings orange Glutes orange
5 Reviews Rate this plan
Thumb
about 3 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.

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Khalid
about 3 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.

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haig41
over 2 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!

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5 Reviews
  • Thumb
    about 3 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.

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  • Khalid
    about 3 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.

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    •  
  • haig41
    over 2 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!

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  • abradshaw7
    over 2 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.

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  • haig41
    about 2 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.

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