Discover the secrets behind Mohamed Salah's phenomenal success with his workout routine. Dive into the training regimen that powers this football sensation to the top. Learn how you can level up your fitness game with insights from Salah's journey.

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MOHAMED SALAH BIO

Mohamed Salah, often hailed as the "Egyptian King" and a true football sensation, was born on June 15, 1992 (31 years old), in Nagrig, Egypt. His remarkable journey from the sandy pitches of Egypt to the illustrious greens of Anfield, Liverpool, has left an indelible mark on the world of football.

Salah's career began to take shape at a young age when he joined the El Mokawloon youth team in Egypt. His talent quickly caught the eye of Swiss side Basel, where he made his professional debut in 2012. His time at Basel proved pivotal in his development as he honed his skills and gained valuable experience.

In 2014, Salah embarked on a journey to the English Premier League, signing with Chelsea. Although his initial stint in England was relatively short, it laid the foundation for what was to come. Salah's true breakthrough came when he signed with AS Roma in 2015. During his two seasons in Serie A, he showcased his flair, pace, and goal-scoring prowess.

However, it was his return to the Premier League, this time with Liverpool in 2017, that catapulted him to global stardom. Salah's electrifying pace, impeccable dribbling, and clinical finishing made him a fan favourite at Anfield. His debut season with Liverpool saw him rewrite record books, setting a new standard for goals scored in a 38-game Premier League season.

Salah's impact extended beyond the field; he became a symbol of hope and pride for Egyptians worldwide. His success with Liverpool included winning the UEFA Champions League and Premier League, a title that had eluded the club for years.

Off the field, Salah is known for his philanthropic efforts and commitment to charitable causes. He has contributed significantly to healthcare and education projects in Egypt, demonstrating his dedication to improving the lives of those less fortunate.

Today, Mohamed Salah stands as a football icon and an inspiration to aspiring athletes worldwide. His commitment to excellence, both in his sport and in giving back to his community, continues to define his legacy. Salah's journey is a testament to the power of determination, talent, and the pursuit of greatness.

HOW BIG IS MOHAMED SALAH?

Mohamed Salah, the Egyptian football sensation, is known not just for his incredible skills on the pitch but also for his well-maintained physique. Let's take a closer look at how big Mohamed Salah is.

HEIGHT

Mohamed Salah stands at a height of approximately 5 feet 9 inches (175 cm). This is a fairly average height for a professional footballer, allowing him to maintain agility and speed while also possessing the physicality needed to excel in the game.

WEIGHT

Salah's weight can vary during the season due to the demands of professional football. Generally, he maintains a lean physique, weighing around 72 to 76 kilograms (159 to 168 pounds). This weight range is typical for a player of his height and position.

BODY FAT PERCENTAGE

While precise figures on Salah's body fat percentage aren't readily available, it's safe to assume that he maintains a relatively low body fat percentage. Professional footballers like Salah often have body fat percentages in the range of 6% to 10%. This low body fat allows for improved speed, agility, and endurance on the field. Not to mention, that's how Salah has a shredded physique with rock-hard abs, only a young Cristiano Ronaldo between 2007-2009 has a similarly lean physique.

Salah's physique is a result of rigorous training, a disciplined diet, and consistent physical conditioning. It's worth noting that his fitness level and body composition are crucial components of his success as a top-tier footballer. This combination of height, weight, and body fat percentage allows him to perform at the highest level, outpacing defenders and scoring goals with precision.

KEY CHARACTERISTICS OF MOHAMED SALAH'S PHYSIQUE

Let's delve into the key characteristics of Mohamed Salah's impressive physique.

LEAN MUSCLE

Mohamed Salah's physique is defined by lean muscle. He possesses a well-toned body with just the right amount of muscle mass to excel in the fast-paced world of football. This lean muscle allows him to sprint down the field, make quick turns, and maintain endurance throughout a match.

SPEED AND AGILITY

Salah is renowned for his exceptional speed and agility on the pitch. These characteristics are vital for a winger like him. His ability to change direction rapidly, accelerate past defenders, and cover ground quickly sets him apart as one of the fastest players in the game.

ENDURANCE

Football matches can be physically demanding, often lasting 90 minutes or more. Salah's physique is tailored for endurance. His training regimen likely includes cardio workouts and drills that enhance his stamina, enabling him to keep up his high-intensity performance until the final whistle.

BALANCE

Salah's balance on the field is remarkable. He can maintain control of the ball even in tight situations, thanks in part to his well-developed core muscles. This balance allows him to stay on his feet and navigate through challenging defensive plays.

FLEXIBILITY

Footballers need a good range of motion, and Salah's physique reflects this requirement. His flexibility enables him to execute precise movements, whether it's dribbling past opponents or striking the ball with accuracy.

MENTAL TOUGHNESS

While not a physical characteristic, Salah's mental toughness is a significant part of his success. His ability to stay focused under pressure, maintain composure in front of goal, and push through challenges on the field is a testament to his mental strength.

In summary, Mohamed Salah's physique is a finely tuned machine designed for the rigours of professional football. His lean muscle, speed, agility, endurance, balance, and flexibility all contribute to his prowess on the pitch. This combination of physical attributes, paired with his mental resilience, makes him one of the most formidable footballers in the world today.

THE MOHAMED SALAH WORKOUT ROUTINE

If you've ever marvelled at Mohamed Salah's athletic and chiselled body and thought about achieving a similar look, you're in the right place. While we can't promise you'll turn into a Premier League superstar, our workout program is designed to help you build an athletic, lean physique that echoes the physique of Mo Salah himself.

This workout is all about achieving the right muscle proportion while increasing strength in key lifts and reducing body fat.

Mo Salah's physique stands out for several reasons, including his well-defined chest, powerful shoulders, pronounced traps, and, of course, his impressive six-pack abs. The abs are mainly a result of reaching a lower body fat (but is beneficial to train them like any muscle group). The muscle is going to be developed from resistance training and making it progressively harder.

To sculpt a chest like Mo Salah's, the workout incorporates incline dumbbell presses. This exercise precisely targets the upper chest, promoting significant development and overall physique enhancement.

Mo Salah's broad shoulders are a defining feature of his physique, contributing to his V-taper. To achieve similar results, the workout includes the dumbbell shoulder press. This exercise targets the front and side deltoid muscles. Additionally, isolation work for the mid and rear deltoids is integrated through rest-pause lateral raises and face pulls, which also contribute to trap development, further enhancing the powerful Salah physique.

These two key upper-body exercises are split between workouts A and C, as they engage similar muscle fibres. By allowing ample time between these workouts, you promote not only muscular recovery but also central nervous system (CNS) and local neuron recovery. This strategy enables you to progressively add more reps or increase weight with each workout, facilitating optimal muscle growth.

Inserted between the two upper-body sessions is a lower-body-focused workout. This routine centres on Romanian deadlifts and Bulgarian split squats.

These exercises are excellent for building leg size and mass without employing overly fatiguing movements like traditional barbell squats and deadlifts.

Furthermore, they align with the requirements of a footballer's physique, emphasising power, and explosiveness, and mimicking the one-footed stance used in football.

These exercises offer an efficient stimulus for all leg muscle groups without requiring excessively heavy lifting, making them suitable for athletes or those new to the gym who wish to avoid potential injury. The weight-to-stimulus ratio is optimal for achieving athletic goals while minimising risk.

WORKOUT A - MONDAY

• Incline DB Bench: 6-8, 6-8, 8-10 (Reverse Pyramid Training)
• Flat BB Bench Press: 6-8, 8-10 (Reverse Pyramid Training)
• Incline DB Curl: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
• Skullcrushers: 6-8, 8-10, 8-10 (Reverse Pyramid Training)
• Face Pulls: 12-15 + 4-6, 4-6, 4-6 (Rest Pause Training)

WORKOUT B - WEDNESDAY

• DB Bulgarian Split Squats: 4 sets of 6-8 reps (Normal Pyramid Training)
• DB Romanian Deadlifts: 3 sets of 10-12 reps (Normal Pyramid Training)
• Leg Extensions: 3 sets of 8-12 reps (Same weight per set)
• Calf Raises: 3 sets of 12-15 reps (Same weight per set)
• Trap-bar Shrugs: 3 sets of 10-12 reps (Normal Pyramid Training)

WORKOUT C - FRIDAY

• DB Shoulder Press: 6-8, 8-10 (Reverse Pyramid Training)
• Pendlay Row: 4 x 8-10 reps (Normal Pyramid Training)
• Side to Side Push-ups: 3 x 8-12 reps
• Rope Curls: 3 x 8-12 reps (Same weight per set)
• Lateral Raises: 12-15 + 4-6, 4-6, 4-6 (Rest Pause Training)

OPTIONAL CARDIO / ABS WORKOUT - SATURDAY

• Hanging/Lying Leg Raises: 3-4 sets x 6-20 reps (1-2 minutes rest between sets)
• Incline Treadmill Walk: 20+ minutes (4 mph and 3- or 4-degree incline)

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

MOHAMED SALAH HEALTH PROTOCOL

Rest and recovery play a pivotal role in Mohamed Salah's overall well-being. Just like any of us, he understands the significance of getting adequate sleep each night. Salah aims for 7 to 9 hours of quality rest, recognising that sufficient sleep is the foundation for physical and mental health.

To minimise the risk of injuries, Salah prioritises proper warm-up and cooldown routines before and after each training session. These routines prepare his body for physical exertion and aid in recovery, reducing the chances of strains and sprains. Additionally, he incorporates mobility exercises and stretching into his daily regimen, ensuring that his muscles and joints remain flexible and injury-resistant.

Salah's commitment to maintaining his peak physical condition is evident in his regular sports massages and physical therapy sessions. These sessions often include stretching and mobility work, which not only help with muscle recovery but also contribute to improved overall athletic performance.

While not all of us are Premier League footballers, the importance of lifestyle factors remains consistent for everyone, athlete or not. Salah understands the critical role these factors play in achieving not only physical but also mental health and well-being. This includes managing alcohol consumption, handling stress effectively, prioritising quality sleep, maintaining a healthy social life, and finding the delicate balance between workload and avoiding burnout.

These considerations are not only essential for mental health but also influence progress toward achieving the desired physique.

MOHAMED SALAH NUTRITION PROTOCOL

In the world of football, where matches demand both aerobic and anaerobic efforts covering up to 13 kilometres and burning around 2,000 calories, nutrition becomes a game-changer. The right diet isn't just about satisfying hunger; it's the secret sauce behind recovery, training adaptation, and top-tier performance.

For a footballer like Salah, carbohydrates take centre stage in the diet. These are the go-to fuel sources for those gruelling training sessions and demanding matches. Carbs ensure that the energy tanks stay topped up, helping players maintain their pace and power.

Protein, another essential player in the game, comes into play for recovery. It aids in muscle repair and adaptation, ensuring that Salah and other elite athletes stay strong and ready for action. Healthy fats join the starting lineup, too, supporting immune function, hormonal function and overall well-being.

Interestingly, while isotonic sports drinks might seem like the obvious choice, they can potentially hinder training adaptation and fat oxidation. Here's where the "train low, compete high" approach shines. It's all about tailoring nutritional strategies to different training phases, maximising the body's potential.

On the day of a match, pre-match nutrition becomes a crucial part of the game plan. Salah and his peers often aim for 1-4 grams of carbohydrates per kilogram of body weight within the 6-hour window leading up to kick-off. It's all about choosing foods that are familiar and easy on the stomach to avoid any unpleasant surprises on the pitch.

Hydration is another cornerstone of a footballer's nutrition. It's not just about sipping water minutes before the game. Proper hydration starts a day ahead, with an intake of 400-500 millilitres of fluids in the hour leading up to the match. Post-match recovery is just as vital, with an immediate focus on replenishing carbohydrates and protein. For this, whey protein supplements combined with high glycemic carbohydrates offer a convenient and effective option.

To stay on top of hydration, professionals like Salah monitor their hydration status using measures like urine osmolality and changes in body mass. Weighing in before and after a match ensures that any weight lost through sweating is replenished with fluids.

As for supplements, Salah and many elite athletes often turn to tried-and-true options like whey protein, caffeine, vitamin D3, omega-3 fish oil, and creatine monohydrate. These supplements have a strong track record for enhancing performance and recovery. When it comes to supplements, quality matters, and I recommend sourcing them from reputable providers.

MOHAMED SALAH DIET PLAN

When it comes to maintaining peak performance on the football field, Mohamed Salah doesn't leave anything to chance. His diet, much like his playing style, is disciplined and well-structured. Interestingly, his faith plays a significant role in shaping his nutritional choices.

As a devout Muslim, Salah observes a disciplined dietary regimen. One notable aspect of this is his abstention from alcohol. This decision not only aligns with his religious beliefs but also significantly contributes to his impressive levels of body fat. Alcohol is known to be calorie-dense and can hinder fat loss efforts. Salah's avoidance of it certainly helps him maintain the lean physique required for his sport.

Now, let's dive into what a day on Salah's plate might look like:

BREAKFAST

• Parathas and a Glass of Milk: A hearty start to the day with parathas, a type of flatbread, and a glass of milk. Parathas are a substantial source of carbohydrates, offering a good energy boost for the day ahead. Milk, on the other hand, provides a dose of protein and essential nutrients.
• Bowl of Fruit: To keep things fresh and healthy, Salah often includes a bowl of fruit. This serves as a great source of vitamins and natural sugars, further fueling his energy levels.

LUNCH

• Lentils: Lentils are a nutrition powerhouse, packed with protein, fibre, and an array of essential minerals. They're a staple in Salah's diet, contributing to his muscle recovery and overall health.
• Vegetables: A balanced meal isn't complete without vegetables. These provide a range of vitamins and minerals while adding flavour and texture to the plate.
• Bread: Carbohydrates are a footballer's best friend, and bread delivers them in a convenient package.
• Chicken: As a source of lean protein, chicken is essential for muscle repair and growth.
• Bowl of Yoghurt: Yoghurt is a versatile addition, offering probiotics for gut health and an extra protein punch.

DINNER

• Egyptian Specialty - Koshari: A national dish and a true Egyptian delight, Koshari is a flavorful combination of lentils, rice, and pasta, topped with a tomato-based sauce and fried onions. It's a hearty meal that satisfies both hunger and taste buds.

Salah's diet is a balanced fusion of carbohydrates, proteins, and essential nutrients. It caters to the energy demands of a professional footballer, ensuring he's primed for success on the field.

So, there you have it – a sneak peek into how one of football's finest, Mohamed Salah, keeps himself in top shape. Whether you're an aspiring athlete, a fitness buff, or simply someone looking to live a bit healthier, Salah's approach has some solid lessons.

Now, don't think you need to copy his routine to the letter. It's more about picking up some inspiration from his dedication and making it work for you. Like Salah, you can chart a course to a healthier, fitter you.

So, whether you're chasing athletic dreams, aiming to shed some weight, or just want to be more active, take a page from Mohamed Salah's book. Embrace his strong work ethic, borrow some of his determination, and, most importantly, enjoy the ride as you become a better version of yourself.

Now, it's your turn. Your goals are within reach, and with the right attitude, they're yours for the taking. Best of luck on your fitness journey, and with the right routine that makes the process feel effortless, you might end up with a body just like the Egyptian King himself.