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Cristiano Ronaldo Weekly Workout Plan

The document outlines Cristiano Ronaldo's weekly workout routines, which include full-body circuit training sessions focusing on upper body, lower body, and core exercises. His routines incorporate bodyweight exercises like pull-ups and pushups, weight training exercises like squats and lunges, plyometric exercises like box jumps, and cardio work like sprints and treadmill running. He rests on Tuesdays and Saturdays and engages in a sport activity one day per week.

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nathachai
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670 views6 pages

Cristiano Ronaldo Weekly Workout Plan

The document outlines Cristiano Ronaldo's weekly workout routines, which include full-body circuit training sessions focusing on upper body, lower body, and core exercises. His routines incorporate bodyweight exercises like pull-ups and pushups, weight training exercises like squats and lunges, plyometric exercises like box jumps, and cardio work like sprints and treadmill running. He rests on Tuesdays and Saturdays and engages in a sport activity one day per week.

Uploaded by

nathachai
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Monday

Cristiano Ronaldo Workout Monday Routine Lower Body Circuit


Exercise
Barbell squat
1
Box jumps (20)
2
Broad jump
3
Jumping lunge
4
Lateral bound
5
* Run through circuit 3 times

Wednesday
Cristiano Ronaldo Workout Wednesday Routine Upper Body Circuit
Exercise
Burpee pullup
1
Bench dips
2
Pushups
3
Medicine ball toss
4
Push press
5
* Run through circuit 3 times

Thursday
Cristiano Ronaldo Workout Thursday Routine Quads / Cardio
1
2

Exercise
Power Cleans
Sprints

Friday
Cristiano Ronaldo Workout Friday Routine Stability / Core
1
2
3
4
5
6

Exercise
One-armside deadlift
Dumbbell one-legged deadlift
Knee tuck jump
Overhead slam
One leg barbell squat
Hanging leg raise

Sunday
Cristiano Ronaldo Workout Sunday Routine Core
1
2

Exercise
Rope Jumping
Resistance Sprinting

Note: Tuesday and Saturday are rest days.

wer Body Circuit


Sets
1
1
1
1
1

Reps
8
10
8
8 (per leg)
10 (per leg)

Notes

Reps
10-15
20
20 30
15
10

Notes

Reps
5
200 meters

Notes

Sets
3
2
3
3
2
3

Reps
5
10
10 12
10 12
5 (each leg)
10 15

Notes

Sets
10
10

Reps
1 min, 1 min rest
10 sets of 50 meters

Notes

Upper Body Circuit


Sets
1
1
1
1
1

uads / Cardio
Sets
5
8

100% effort

lity / Core

Check Out How CR7 Works His Muscles Out


Monday
EXERCISE
Pull ups
Deadlift
Dumbbell Bench Press
Dumbbell Lunges
Calves Raises
Dumbbell Chest Press
Stiff-legged Deadlift
Barbell Hang Cleanse
Standing Calf Raises
Cardio Workout on Treadmill
Tuesday
EXERCISE
Cardiovascular workout
Wednesday
EXERCISE
Dumbbell Front Squats
Decline Push Ups
Body Weight Dips
Seated Dumbbell Shoulder Presses
1 legged Lying Stability Ball Curves
Bent Over Dumbbell Rows
Box Jumps
Explosive Push ups
Explosive Burpees
Thursday
EXERCISE
Sport Activity
Cardio Workout
Friday
EXERCISE
Pull ups
Deadlift
Calves Raises
Dumbbell Lunges
Stiff-legged Deadlift
Standing Calf Raises
Dumbbell Bench Press
Saturday
EXERCISE

Cardiovascular workout
Sport Activity
Sunday
EXERCISE
Dumbbell Front Squats
Decline Push Ups
Body Weight Dips
Seated Dumbbell Shoulder Presses
1 legged Lying Stability Ball Curves
Bent Over Dumbbell Rows
Box Jumps
Explosive Push ups
Explosive Burpees

Out How CR7 Works His Muscles Out

REPS
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
30 minutes

REPS
45 minutes

REPS
2
2
2
2
2
2
2
2
2

sets
sets
sets
sets
sets
sets
sets
sets
sets

of
of
of
of
of
of
of
of
of

18
18
18
18
18
18
12
12
12

reps
reps
reps
reps
reps
reps
reps
reps
reps

DURATION
20 minutes
45 minutes

REPS
4
4
4
4
4
4
4

sets
sets
sets
sets
sets
sets
sets

of
of
of
of
of
of
of

8
8
8
8
8
8
8

reps
reps
reps
reps
reps
reps
reps

REPS

45 minutes
20 minutes

REPS
2
2
2
2
2
2
2
2
2

sets
sets
sets
sets
sets
sets
sets
sets
sets

of
of
of
of
of
of
of
of
of

10 reps
10 reps
10 reps
10 reps
1o reps
10 reps
12 reps
12 reps
12 reps

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