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cristiano ronaldo workout

Cristiano Ronaldo 'GOAT' Workout: Train Like a Football Legend

Discover the remarkable life story of Cristiano Ronaldo, the football legend who has conquered clubs like Manchester United, Real Madrid and now Al-Nassr FC. Dive into his rivalry with Messi, explore his business empire, and uncover the secrets behind his age-defying ripped physique.


CRISTIANO RONALDO BIO

WHO IS CRISTIANO RONALDO?

Cristiano Ronaldo, the football legend often called the GOAT (Greatest of All Time), has a life story that's truly incredible. He was born on February 5, 1985, on a small island in Portugal called Madeira. From a young age, it was clear that Ronaldo had something special. His skills on the football field were like magic, and scouts quickly spotted his potential.


His journey took him from Sporting CP to one of the world's most iconic clubs, Manchester United. Now, as a fellow Man Utd fan, you can surely remember the excitement he brought to the team during his time there, playing under legendary manager Sir Alex Ferguson and playing in an attacking trio that featured him alongside a prime Wayne Rooney and Carlos Tevez. Together, they clinched numerous titles, including three Premier Leagues and a UEFA Champions League trophy. Notably, he won his Ballon D'or during this period (the most recent premier league player to win the award).


But Ronaldo's story didn't stop at Manchester United. His hunger for greatness led him to Real Madrid and later Juventus. At both clubs, he continued to rewrite the history books. As they say, the rest is history. His incredible work ethic, unmatched ability to score goals, and natural leadership have firmly established him as one of the greatest athletes ever.


In 2023, something surprising happened: Cristiano Ronaldo made a move to Al-Nassr FC, showing us that age is just a number for this football legend. His rivalry with Lionel Messi, often considered the greatest sports rivalry of our time, has propelled both players to legendary status.


CRISTIANO RONALDO'S PERSONAL LIFE

Off the pitch, Cristiano Ronaldo's life is just as fascinating. He's a family man, deeply committed to his partner, Georgina Rodríguez, and their beautiful family, including children Cristiano Jr., Mateo, Eva, and Alana Martina. This family bond reveals the importance of loved ones in Ronaldo's life.


Ronaldo's impact reaches far beyond football. He's a savvy businessman with a diverse portfolio that includes fragrances, clothing lines, hotels, and more. His enormous popularity is evident in his status as the most-followed person on Instagram, where millions of fans eagerly follow his every move.


But what truly sets Ronaldo apart is his extraordinary physique. Even at 38 years old, he maintains a ripped, chiselled body with an incredibly low body fat percentage. His dedication to fitness not only boosts his on-field performance but also cements his status as a global icon. Cristiano Ronaldo isn't just a footballer; he's a symbol of hard work, excellence, and the unwavering pursuit of greatness.


cristiano ronaldo workout


HOW BIG IS CRISTIANO RONALDO?

Cristiano Ronaldo is a remarkable athlete, and his physique reflects his dedication to his sport and fitness. Standing at 6 feet 1 inch tall and weighing around 180-185 pounds, he falls in the range of average male height and weight. However, don't let these numbers deceive you; Ronaldo's body composition is a marvel.


The majority of his weight is composed of lean muscle mass, which is the secret behind his strength and power on the football field. His muscular frame gives him the ability to sprint, jump, and change direction with incredible speed and precision.


But what truly sets Ronaldo apart is his incredibly low body fat percentage. This is where his physique truly shines. Having such low body fat allows his well-defined muscles to pop, making him look not just fit, but downright shredded.


If you're thinking that achieving such a physique is only possible for young athletes, think again. Cristiano Ronaldo's body type is a testament to what's achievable at any age. It aligns perfectly with the goals of the F Me Now Physique Program, a fitness system that combines muscle-building and fat-cutting strategies.


This program's tailored approach allows you to pack on dense, quality muscle while simultaneously shedding unwanted fat. So, whether you're an aspiring athlete or simply someone looking to improve their physique, know that Ronaldo's aesthetic body is within reach with the right training and dedication.


cristiano ronaldo workout


KEY CHARACTERISTICS OF CRISTIANO RONALDO’S PHYSIQUE

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


THE CRISTIANO RONALDO 'GOAT' WORKOUT ROUTINE

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.


THE CRISTIANO RONALDO 'GOAT' WORKOUT SCHEDULE

WORKOUT A (MONDAY)

  • 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)


WORKOUT B (WEDNESDAY)

  • 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)


WORKOUT C (FRIDAY)

  • 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)


OPTIONAL CARDIO/ABS WORKOUT (TWICE PER WEEK)

  • Pyramid Treadmill Intervals: Walk for 2 minutes, jog for 1 minute (increase jogging speed with each interval) x 8 intervals
  • Hanging 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)


NEXT: Train Like a Premier League Star with Marcus Rashford's Workout


CRISTIANO RONALDO 'GOAT' WORKOUT NOTES

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!


cristiano ronaldo workout

JOIN OTHERS JUST LIKE YOU

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    Just like every skinny teenager, Lewis struggled to pack on size. In 6 months with the Adonis Evolution program, he gained the perfect amount of muscle to look like a Greek God — a plate of armour chest, broad shoulders and big arms.

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