Cristiano Ronaldo is famous for his discipline. Alongside team training, he adds gym work focused on explosive legs and core, plus recovery in the pool and plenty of sleep.
📅 The weekly plan
🦵 Monday
Legs & explosiveness- Jump squats 4x10
- Bulgarian split squats
- Hamstring curls
- Box jumps
⚡ Tuesday
Sprints- Sprint intervals
- Agility cones
- Ball drills
🎯 Wednesday
Core- Ab circuit 3x
- Planks
- Cable woodchops
🏋️ Thursday
Upper body- Push-ups
- Pull-ups
- Dumbbell press
🛁 Friday
Recovery- Swimming
- Cryotherapy
- Massage
⚽ Saturday
Match day- Activation warm-up
- Match
😴 Sunday
Rest- Pool recovery
🥗 Diet
- Six small meals a day
- Fish, lean meat, wholegrains
- No sugary drinks or alcohol
💡 Key takeaways
- Sleep is training
- Short, focused gym sessions add up
- Core strength powers everything
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
