Cristiano Ronaldo 7 Days Workout Plan [2022]

Dos Santos Cristiano Ronaldo Aveiro GOIH ComM is a Portuguese professional footballer who currently plays as a forward for Manchester United of the Premier League.

Monday’s Leg Crusher

- Barbell Squat - 8 Rep -  Box Jumps - (20 inches, 10 reps) -  Broad Jump (8 reps) - umping Lunge (8 reps, each leg)  -  Lateral Bound ( 12 inches, 10 reps) 

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Tuesday

Cristiano rests on Tuesdays after a tough Monday exercise.

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Wednesday’s Push 

Burpee Pullup (reps: 10-15) Bench Dips (reps: 20) Pushups (reps: 20-30) Medicine Ball Toss (reps: 15) Push Press (reps: 10)

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Thursday’s Quad Buster

Power Cleans (sets: 5, reps: 5) Sprinting (sets: 8, reps: 200 meters)

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Friday’s Total Body Balance

– One-Arm Side Deadlift – Dumbbell One-Legged Deadlift (sets: 2, reps: 10) – Knee-Tuck Jump (sets: 3, reps: 10-12) – Overhead Slam

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Saturday

The second day of rest falls on Saturday. 

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Sunday’s Cardio 

– Rope Jumping (sets: 10, rest: 1 min) – Resistance Sprinting (sets: 10, reps: 50 meters)

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Note

Most essential, training should adapt to your specific demands. Cristiano says the key is to "get in exercise everywhere you can."

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