How to Get the Ronaldo Physique: A Workout Guide

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Discover what it takes to achieve Ronaldo’s build

Co-authored by Alex Robles, MD, NASM and Jennifer Vasquez, BA, MA

Last Updated: August 4, 2026 Fact Checked

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• Ronaldo's Physique Explained
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• Upper Body Exercises
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• Lower Body & Core
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• Cardio
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• Rest & Recovery
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• Diet Plan
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• Video

|Show more |Show less

Soccer fans and fitness enthusiasts can’t help but be impressed with Cristiano Ronaldo’s body. Not only is he considered one of the best soccer players ever, he has an exceptional build. This has many people wondering how to achieve CR7’s look. Here, we partnered with fitness experts to put together a workout and diet plan you can follow. We explain the Ronaldo physique, share upper and lower body exercises, and more!

Getting the Cristiano Ronaldo Physique

Cristiano Ronaldo has a physique that’s on the more lean side but is built for explosive power, agility, and endurance. He has a low body fat percentage, strong legs and core, and high muscle mass. Getting his build requires a workout routine that involves exercises like pullups, lunges, and cardio.

Steps

Section 1 of 6:

What is the Ronaldo physique?

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1. 
   Cristiano Ronaldo has a lean, athletic physique. His proportions are equally balanced, and he doesn’t have a big bodybuilder frame. Some defining characteristics include his six-pack abs, explosive legs, and very toned upper body. He also has low body fat, which is estimated to be around 7%. The average body fat percentage for men ranges from 6% to 17%.

   • Ronaldo’s muscle mass is said to make up 50% of his body weight, which is higher than the average soccer player. Greater muscle mass can improve physical strength and endurance.
   • It’s said the athlete works out for four hours a day, five days a week. His workout regimen includes a mix of high-intensity sprints, weightlifting, cardio, pilates, and swimming.
   • When defining what makes an athletic build, personal trainer & gym owner Scott Yonehiro says an athlete’s build will vary depending on the sport. He adds, “It doesn't necessarily mean that there is a set standard for how the body should look, but a standard for how that body is used.” As a soccer player, Ronaldo's physique and fitness level at age 40 allow him to be quick, agile, and maintain strong endurance on the field.

   Meet the wikiHow Experts

   Bernat Franquesa is a licensed soccer coach & Head of Methodology at APFC where he provides soccer training for youth.

   Scott Yonehiro is a personal trainer & gym owner with over 26 years of experience in the fitness industry.

   Brendon Rearick is a personal trainer & strength coach who specializes in strength and conditioning.

   Alex Robles, MD, NASM, is a certified personal trainer who helps his clients build strong muscle and lose fat.

   Ian Heydecke is a fitness expert who documents his workouts on social media for his more than 15k followers.
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Section 2 of 6:

Upper Body Exercises

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   Pullups Pullups are a classic exercise that build arm strength. They’re great for working out your biceps and your arms’ back muscles. Stand tall and grab the pull-up bar with palms facing outward. Ensure your grip is secure. Begin lifting yourself off the ground, bending your elbows and pulling your shoulders back and down. Pull your body until your chin is level with the bar, if possible.

   • Goal: Do 5-10 reps
   • Some best practices for doing pullups include contracting your core and keeping your body aligned vertical with the floor.
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   Dumbbell Curls Dumbbell curls are one effective way to work your biceps. Stand tall and straight with feet shoulder-width apart. Hold your dumbbells with your palms facing away from you at your thighs. Start lifting your arms, bending your elbows, and curling until the dumbbells reach the height of your shoulders. Lower your arms, and repeat.

   • Goal: Do 4 sets of 10-12 reps
   • Personal trainer & strength coach Brendon Rearick suggests lifting heavy with good form to build muscle faster. He adds to stay within a rep range between 8 to 12 reps. He suggests varying your equipment with bigger kettlebells, bigger dumbbells, and a barbell.
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   Plank Raise For CR7’s robust upper body strength, do plank raises. This exercise targets your shoulders, triceps, glutes, lower back, and core. Lie on a mat, facing down, and rest your weight on your forearms. Keep your body in a straight line and toes slightly bent as if you’re going to get up. Push yourself up with your hands, one at a time. For example, begin lifting yourself with your right arm first, then your left arm.

   • Goal: Do 3 sets of 10-15 reps
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   Triceps Extension Tricep extensions are an effective way to tone and strengthen the muscles at the back of your upper arm. Lie down on a floormat, bending your knees and keeping your feet flat on the floor. Hold a small weight in one hand, stretching your arm straight out above your shoulder. Keep your free hand flat by your side. Lower the weight slowly, slightly bending your elbow, then return it to the starting position.

   • Goal: Do 3-4 sets of 8-15 reps
   • You can also do tricep extensions at a machine.
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   Close Grip Front Lateral Pull Down This strengthens your back using a cable machine. Grab the lat bar, and sit down at the machine. Fit your knees snuggly against the knee pads. Start with your arms extended overhead, then pull the bar down to your chest. Slowly raise your arms and the bar back up to starting position.

   • Goal: 3-4 sets of 8-12 reps
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Section 3 of 6:

Lower Body Exercises

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   Squats with Barbell Squats are one of the best exercises for working out your upper legs. They zero in on your thighs, hamstrings, and glutes. Stand upright with feet shoulder-width apart. Position your barbell on your shoulders and trap, not against your neck. Get a secure grip on the bar with hands a bit wider than your shoulders. With your heels planted firmly on the floor, lower your body by shifting your butt back and down, then bend your knees. Come back up to the starting position.

   • Goal: Do 3-5 sets of 1-5 reps
   • According to certified personal trainer Alex Robles, MD, NASM, squats are an effective muscle-building exercise because they target the core and “every major muscle group in the lower body.”
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   Lunges On days when you want to focus on your quads, hamstrings, and glutes, do some lunges. Stand tall with feet slightly apart. Extend one foot forward about two to three steps in front of you. Keep this foot planted firmly on the floor. Start lowering your body, keeping your body vertical and bending your back leg at the knee. Continue lowering until your back knee almost touches the ground, then raise yourself back up.

   • Goal: 10-15 reps for each leg
   • When doing reps, alternate which foot is in front so you’re working out both legs.
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   Leg Press Doing leg presses can help you attain powerful legs. It’s how Ronaldo delivers high-octane performance when kicking the ball around the field. Once you have the machine set to the desired weight, position yourself horizontally or at a 45-degree incline. Grip the side handles firmly and begin pushing your legs against the foot plate until they’re completely straight. Bring your knees back in by bending.

   • Goal: Do 3-4 sets of 15-25 reps
   • YouTube user @Men’s Health Muscle demonstrates how to properly do leg presses.
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   Abdominal Crunches Ab crunches boost your core and give you definition. Lie on a floor mat with knees bent and feet planted on the floor shoulder-width apart. Cross your arms over your chest, resting your hands on your shoulders.Tuck your chin in, and raise your top half to your knees. Hold for a few seconds, then slowly lower yourself back to the floor.

   • Goal: Do 3 sets of 15-20 reps
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Section 4 of 6:

Cardio Workouts

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   High-Intensity Interval Training High-intensity interval training (HIIT) involves performing some kind of high intensity activity, like sprinting, for several minutes to increase your heart rate, followed by short periods of lower intensity movements, like brisk walking. Your body weight is used as a form of resistance and you don’t need any special equipment.

   • Goal: Do interval durations of 1-5 minutes, alternating between high-intensity and low-intensity activities.
   • HIIT can be integrated into many types of workouts, such as running, dancing, with stair climbers, or using stationary bikes.
   • Fitness expert Ian Heydecke shares his HIIT cardio routine, saying, “I'll go all out for 30 seconds, and rest one minute. And then, do it again.” He goes on to say that he does 10 rounds of this.
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   Running Running is one of the most popular types of cardio you can do to boost heart health and muscle strength. You can do this on a treadmill or outdoors. If you’re a beginner, start by walking for about five minutes, run for 30 seconds to two minutes, then walk for two to five minutes, and repeat this cycle.

   • Goal: Run for 20-30 minutes daily, 3-4 per week
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   Sprinting Exercises When you sprint, you’re running at maximum speed for a brief period of time. This is followed by a recovery period. Sprinting exercises can be a great way to build your endurance, as well as strengthen your leg muscles. Try doing a 30-second sprint with a 90-second recovery.

   • Goal: Do 10-20 rounds
   • Licensed soccer coach Bernat Franquesa explains that because soccer involves bursts of higher force for short periods, running drills need to have variability. He recommends players sprint 3-4 seconds, rest, then sprint again.
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   Cycling Cycling works out all your major muscles and can increase your strength and stamina. It also burns calories. You can do outdoor bike riding or indoor cycling with a stationary bike. The intensity level is up to you, and you can gradually build speed to make your riding sessions more intense.

   • Goal: Ride for 30-60 minutes, 3-5 times weekly
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Section 5 of 6:

Rest & Recovery

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   Sleep Sleep is key to getting a sufficient amount of recovery and healing time. This is when your body repairs and develops your muscles. Sleep also improves your immune system, regulates hormones, and can boost your mood. Keep your bedroom comfortable, dark, and free from screens, if possible.

   • Goal: Aim for around 6-8+ hours of sleep a night
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   Dynamic Stretching Dynamic stretches focus on movement and involve moving your body through a range of motions. They’re great for preparing your body for workouts you plan to do throughout the week by boosting blood flow and lessening joint stiffness. Types you can do include “The World’s Greatest Stretch,” walking lunges, and walking knee hugs.

   • Goal: Do 1 set of 10-15 reps per movement
   • YouTube user @Squat University shows how to do “The World’s Greatest Stretch.”
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   Cryotherapy Cryotherapy involves standing in a cold chamber for a certain length of time. It’s said to help with muscle recovery after workouts, heal joints, and boost metabolism. Ronaldo has his own cryotherapy chamber at home that he uses two times a week. You don’t have to invest in a cryotherapy chamber, though. Many gyms and wellness centers have them for people to use.

   • Goal: Do 2-3 minutes twice weekly
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Section 6 of 6:

Establishing a Diet Plan

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   Balance your proteins, fats, and carbs. To build overall muscle, NASM certified personal trainer Laura Flinn says to consume “lean protein, such as chicken, turkey, eggs, lean beef, and fish.” She also recommends “complex carbs, such as sweet potato, brown rice, vegetables, and fruits.” Healthy fats, she adds, are beneficial, too, and can include avocados, nuts, and olive oil.
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   Consume several small meals daily. Ronaldo stays satisfied and energized by eating small meals throughout the day. He eats six meals a day and spaces them out by 2-4 hours. Studies have shown that timing your meals can balance your hormones and blood sugar levels and make you feel good.
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   Take supplements like whey protein and creatine. Doing this is another effective way to get Ronaldo’s physique. If you have protein gaps in your diet, whey protein can make up for those. Drink one shake a day. Creatine is good for improving your strength and lean body mass and can make you look fuller overall. Consume 3 to 5 grams (0.0030 to 0.0050 kg) daily.
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   Stay hydrated. One of the best ways to do this is by drinking plenty of water. Water is integral to your overall health because it helps with your bodily functions. Water helps push waste out of your body, protects joints and organs, and delivers important nutrients to cells. Men should drink 13 cups a day.

   • It’s said Ronaldo consumes up to 6 litres (1.3 imp gal; 1.6 US gal) of water daily and avoids sugary beverages.
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