Note- This is just for informational purposes. The workout program mentioned is specifically designed for Ronaldo, keeping in mind his performance and other things. Don't blindly copy celebs and athletes.

Though I'm a Messi fan, there's no denying that I started lifting weights to build a physique like that of Cristiano Ronaldo. I'm sure a lot of other lads aspire to carve a physique like his. And why not! Ronaldo is indeed one of the fittest athletes on the planet. ‘Hard work' is the middle name of this European Football King as he gives everything to his training and well-being. If you are curious as to how he gets his fitness game on, here a look at his training and nutrition regimen.

Getting a bit to much exposure ð

A post shared by Cristiano Ronaldo (@cristiano) on Jul 4, 2017 at 11:04am PDT

Ronaldo is an early riser. His day begins with a team practice session that lasts for about 3-4 hours. This includes football drills, HIIT drills, sprinting, bodyweight exercise, moderate weight training and a small team game. These on field training sessions keep Ronaldo lean like most of the football players.  To ensure extraordinary performance, Ronaldo goes the extra mile and lifts weights 5 days a week. His lifting routine primarily focuses on enhancing strength, power, speed, and explosion. This might not be an ideal workout routine if you're looking to get massive arms like a bodybuilder. But if you're an athlete or someone looking to improve his fitness levels, this can be a great a regimen to follow. 

Monday

Lower body power

The circuit should be repeated thrice

Barbell Squat (reps: 8)

Box Jump (20 inches, reps: 10)

Broad Jump (reps: 8)

Jumping Lunge (reps: 8 for each leg)

Lateral Bound (12 inches, reps: 10)

Tuesday- Rest Day

Wednesday

Upper body strength 

The entire circuit is to be repeated thrice

Burpee Pullup (reps: 10-15)

Bench Dips (reps: 20)

Pushups (reps: 20-30)

Medicine Ball Toss (reps: 15)

Push Press (reps: 10)

Good morningðððð¡

A post shared by Cristiano Ronaldo (@cristiano) on Jul 4, 2017 at 2:52am PDT

Thursday

Focus on Quads

Power Cleans (sets: 5, reps: 5)

Sprinting (sets: 8, reps: 200 meters)

Friday

Focus on Stability and Core 

One-Arm Side Deadlift (for each arm sets: 3, reps: 5)

Dumbbell One-Legged Deadlift (sets: 2, reps: 10)

Knee Tuck Jump (sets: 3, reps: 10-12)

Overhead Slam (sets: 3, reps: 10-12)

One-Leg Barbell Squat (sets: 2, reps: 5)

Hanging Leg Raise (sets: 3, reps: 10-15)

Saturday- Rest

Sunday

Cardio routine to build stamina to last 90 mins

Rope Jumping (sets: 10 of 2 mins, rest: 1 min)

Resistance Sprinting (sets: 10, 50 meters)

Ronaldo is a perfect example that you don't need to follow a low carb or keto diet to stay lean. Ronaldo consumes a high carb diet which includes whole-grain pasta, cereals, potatoes, and fruits. Of course, he gives all those carbohydrates a reason to be utilized. Ronaldo also eats a lot of eggs, chicken, and fish for protein in his diet. His supplement stack includes whey protein, multivitamins & minerals, and a joint support supplement.

Just relax and enjoy the viewð¡ð

A post shared by Cristiano Ronaldo (@cristiano) on Jun 11, 2017 at 4:00am PDT

Irrespective of your fitness goals- strength, aesthetics or performance, one thing you can learn from Ronaldo is his commitment towards training. He doesn't miss a single training session, be it on field or at the gym and takes each one extremely seriously. In fact, Ronaldo is also seen training during his off-season vacation trips.

Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder.  He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily.  Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.