How to Get a Body Like Cristiano Ronaldo

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Cristiano Ronaldo is athletic, lean, and has enough muscle mass to make him look as good in a suit as he does with his shirt off. At Zen Dude Fitness, we teach you the exact principles necessary to get a body just like this guy.

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The Secret to Ronaldo’s Physique

To get a body like Ronaldo, you’ll need to focus on nutrition, building muscle and staying lean. Ronaldo is constantly on the go, whether he is running on the field during a game or training to stay in peak shape. The dude does not take days off, even when it’s the off-season. To get his body, you need to stay consistent and active, period. Ronaldo works out 5 times per week (!), in or out of season. If you want to look like Ronaldo – prepare to put in the work!

High Intensity Interval Training

Ronaldo’s training focuses largely on high intensity, sport specific exercises to keep him in the best shape on the soccer field. Focus on things like sprints, box jumps and agility to get your heart rate up and move towards a lean body.

Our 4-week jump rope challenge lasers in on high intensity moves that can get you one step closer to looking shredded like Ronaldo. Whether you are jumping rope or sprinting, make sure your exercises start with all out intensity followed by complete rest.

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Building Muscle Mass

Ronaldo isn’t just lean, he’s also got a good amount of muscle mass. To build muscle mass, you need to do basic weight lifting. We recommend a split Monday, Wednesday and Friday regimen where you hit the core lifts. Do bench press on Monday, squats on Wednesday, and military press or deadlifts on Friday. You can also check out our heavy rope workout designed to help you maintain muscle as well.

How to Get Ronaldo’s Abs

Cristiano is incredibly lean and if you want to get abs like his, you need to be laser focused on dropping your body fat. Do at least 3-4 high intensity workouts per week and lift weights at least 2-3 times per week as well. If you need a little more guidance on tactics and techniques to build those abs, check out our tutorial on how to get a six pack.


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Source: Instagram

As with most physiques, working out isn’t enough; you also need to incorporate healthy nutrition to keep your boy fueled. Ronaldo is outspoken about eating plenty of fruits and veggies, and he doesn’t consume any alcohol.

Now, that doesn’t mean you have to give up happy hour, or totally replicate his nutrition plan. What Ronaldo’s diet really means is that he has a lower caloric consumption than the average person.

To get his physique, you need to increase your activity and lower your calorie intake. This will ensure you stay lean and lose excess weight.

Finding Your Calorie Consumption Target

To figure out your target calorie consumption, use our handy calculator and tutorial, which will guide you through this simple 3-step process:

  1. Enter Personal Information: This includes your age, weight, height and activity level.

  2. Enter Goal: Ronaldo’s physique requires lowering caloric consumption, so you want to select ‘lose weight’.

  3. Calculate Macros: The calculator will prompt you to select protein levels. For women, select medium. Men should select high.

Our nifty calculator app will give you your total calories to consume per day along with a breakdown of the amount of carbohydrates, protein and fat you should be eating. Take these numbers and head over to My Fitness Pal where you can track your food intake daily to stay on target to your goals.

You can even download My Fitness Pal so you stay on top of your nutrition on the go.

Remember: Ronaldo’s physique requires rock solid dedication, staying constantly active and proper nutrition. Eat the right amount of calories and macronutrients as provided by the calculator. Stay consistent when it comes to your workouts, apply the principles and you’re gonna look shredded, just like Ronaldo.

Ronaldo Workout Recap:

  • HIIT Training 3-4x a week

  • Split weight lifting routine 3x a week (core lifts: bench, squat and deadlift)

Ronaldo Nutrition Recap:

  • Eat at a caloric deficit

  • Lots of fruits and veggies

  • Cut out (or greatly reduce) alcohol


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