Cristiano Ronaldo Body – Workout for Serious Sex Appeal
Build Your Own Cristiano Ronaldo Body With This Ripped to Shreds Workout…by Brad Campbell
I’ve created an advanced workout that was designed to give you a Cristiano Ronaldo body with serious sex appeal. In case you don’t know, Cristiano Ronaldo is a Portuguese footballer who is apparently the highest paid athlete in the entire world for his sport.
This guy is worth hundreds of millions of dollars at just 25 years years old…and did I mention that he’s got the looks and body to along with all that dough?
Just take a look at the Cristiano Ronaldo pics I have on this page and you can easily see what I’m talking about. In fact, he’s replacing David Beckham as the spokesmodel for Emporio Armani men’s underwear and jeans.
In the coming months you’re going to be seeing the “Cristiano Ronaldo body” in magazines and billboards everywhere you look.
The point of this blog post today, however, is to lay out a comprehensive Cristiano Ronaldo workout plan that’ll help you guys out there to build your own ripped body (sorry, but I’m afraid I can’t help you out with the money part).
To get a body like Cristiano Ronaldo, you’re going to need to emulate his football workouts and account for the dynamic training style his career requires of him. The challenge is that most of us don’t have six hours a day to devote to our own Cristiano Ronaldo workout. Therefore, we need to strategically design this workout program in a way that is the most time-efficient, highly effective and well-rounded.
Not an easy task when you consider the fact that we’re trying to build a phenomenal Cristiano Ronaldo body that’s lean, symmetrical, ripped (but without being bulky) and has just the right mix of athleticism and sex appeal.
The following is a detailed workout schedule that will help the average guy transform into his own Cristiano Ronaldo body, without requiring excessive amounts of time in the gym.
Cristiano Ronaldo Workout for a Ripped to Shreds Body:
Cristiano Ronaldo Workout Day 1:
—> Total body weight training, followed by 30-minutes of cardiovascular training (goals – to improve strength, explosiveness and cardiovascular conditioning, while maximizing post-workout calorie-burning)
—> Complete 5 sets of 5 reps (with 45-seconds rest in between sets) for the following exercises: weighted pull-ups, dumbbell chest press on stability ball, stiff-legged deadlifts, dumbbell front lunges, barbell hang cleans, barbell push-presses, standing calf raises, 1-arm kettlebell swings, dumbbell side lunges
—> After weight training, go immediately into cardio workout of a 30-minute treadmill run using rolling hills (various incline levels) and increasing speed slightly every 5-minutes. If you didn’t leave a pool of sweat on the treadmill, you weren’t going fast enough.
Cristiano Ronaldo Workout Day 2: 
—> 45-minute cardiovascular workout to improve endurance and raise lactate threshold.
—> Using treadmill or running outdoors, complete a 45-minute tempo run (a tempo run is where you’re going at an “uncomfortable” pace throughout the entire session)
Cristiano Ronaldo Workout Day 3:
—> Circuit training and plyometrics to enhance muscular endurance, improve explosiveness and burn lots of body fat.
—> Complete 18 repetitions of the following exercises in circuit fashion (back-to-back, without rest): dumbbell front squats, decline push-ups (4-second lowering phase), 1-legged lying stability ball curls, bent over dumbbell rows, seated dumbbell shoulder presses, body weight dips
—> After 1 circuit, rest 60-seconds and repeat one more time, for a total of 2 circuits
—> When you finish your circuit training, perform 2 sets of 12 repetitions for the following plyometric exercises (taking only 30 seconds in between sets and exercises): box jumps, explosive push-ups (with clap), bounds for distance (standing still and with both feet together, jump explosively as far forward as possible, landing on both feet, pausing briefly and then repeating another bound), explosive burpees (with push-up at bottom and tuck jump at top)
Cristiano Ronaldo Workout Day 4:
—> Rest or 20-minutes of sport activity at low to moderate intensity (nothing hard)
Cristiano Ronaldo Workout Day 5:
—> Repeat Day 1 (try to improve weights and/or running speed and incline levels; after 6-8 weeks or plateau, use same exercises but switch to less weight and moderate reps, for example – 4 sets of 8 reps)
Cristiano Ronaldo Workout Day 6:
—> Repeat Day 2 (again, shoot for slight improvements each workout)
Cristiano Ronaldo Workout Day 7: 
—> Repeat Day 3 (switch the order of your circuit training exercises and plyometrics, so that you’re always starting with a new movement)
I think you’ll find my Cristiano Ronaldo workout plan to be extremely effective at cutting through body fat, adding lean muscle, improving your endurance, strength and power…and giving you that ripped Cristiano Ronaldo body that’s Emporio Armani underwear model-worthy.
If you have any questions on how to sculpt your Cristiano Ronaldo body, just shout at me in the comments section below.
Join my free VIP mailing list if you’re new to TopFatLossTrainer. I’ll send you coaching lessons, workout videos, blog updates, supplement discounts and much more. Just enter your name and email address in the blue box below this post.
Your Coach,
Brad Campbell
PS – This workout plan is sure to get you lean and ripped like Cristiano Ronaldo. If you need more direct help in building muscle mass (for example, if you’re the stereotypical ‘hardgainer’), then you need to take a look at this affiliate system that my partner created: Muscle Building for Skinny Guys (I’ve used this no nonsense system myself with awesome results and am proud to recommend it to my TopFatLossTrainer readers).
PPS – You may also enjoy the following celebrity workout posts: Mario Lopez Workout, Mark Wahlberg Workout and Ryan Reynolds Workout.
Posted by Brad Campbell | in Celebrity Workout Reviews, Fat Loss Workouts, Get Ripped Fast | 54 Comments
Hi Brad – you’re da man. Thanks for the workout. I want to look similar to Ronaldo – very lean but still muscular and athletic with great leg definition. Love the site!
Hey JT – thanks man, let me know how you’re progressing from week to week. That workout is dynamite.
-b
Hi Dr. Campbell – I saw your discussion on the forum and I must say you are a classy and educated person. Everyone was attacking you because they know you’re successful and have a powerful strategy and the body and success stories to back it up. Your strategies are too far outside of their comfort zone and for that they were immediatley angry and negative.
Yet, when you provided research, mechanisms and real world proof, all they could do was continue to voice opinions backed by nothing other than emotion!
You handled yourself like a true professional and made the “haters” look unintelligent and scared.
I have looked over your site and love what I see – more advanced, real world strategies AND attitude/humor. Brilliant! Never seen a site like this before. 5 stars!!
Keep up the great work!!
Wow, Fellow Lean Body Lover, I couldn’t agree more. What a bunch of sissies! I almost peed my pants when they referred to carbs as “poison.” Not a one of them could go toe to toe with your expertise. You annihilated them. Glad I discovered your work, I’m now on Team Brad! lol
~Carol
Hey Brad – nothing worse than a bunch of overweight morons chirping back with “but I don’t want to lose fat fast and be lean!”
hahahahahaha yah right! because they’re a bunch of losers and you’re ripped up, they don’t want to support your strategies that are backed with research and proof.
i never saw one person come back with an data or real world experiences like you said.
one of those fatties said you’re clearly trying to sell something when there’s nothing to buy on your blog! the Inner Circle isn’t even opened up yet and I’ve been on the waiting list for 2 months now!! hahahahah just pathetic.
Brad – I found these cowards and gave them a piece of my mind for you! Hah all of ‘em were overweight, pissed off and hating life. No wonder they were so negative ( :
-Bob
P.S. Those were some good detective skills, huh? I had to create a new account to show my support for ya, but it was well worth the time buddy.
Bob- Just read your post and that was hilarious. Valid points indeed. Been getting fed up with the know-it-alls in that forum for a while now. Funny thing is that almost none of them have any qualifications and they certainly don’t have the body to show for it. They’re all petrified of “dirty” food, yet those are the type of people who will die at 56 of a random heart attack due to how stressed out they are. None of them must participate in any sort of social activities, get togethers, etc, EVER. Worse yet, they’re afraid of new concepts that could actually help them. These are the same people who probably still don’t believe in cell phones LOL.
LOVE YOUR SITE BRAD!!!!
Kelly
Hey Brad – all I can say is drama today. Holy cow.
Bob- just saw your post and thought I’d come over to see what the fuss is all about, hehe
I was indifferent to the conversation but I agree that no one seemed to be fighting fair. I’m open to cheat days if it works and judging by your following and the comments I see, it certainly does work.
I want to give this a shot and I’ll let you know how it goes. Thank you for the great info it did not go unappreciated!
So please, Make Me Ripped too!
I just got home and checked out the forum….it seems as though I was a HOT topic, haha.
I didn’t even take the time to read all the responses, as you can’t waste time preaching to a roomful of deaf people (if you feel my flow)…I’ll just assume they were all nice and hydrated with “hatorade” and ready to perform with some serious hating.
Thanks to all of you for the support – I’m confident in where I stand and I’m not the one who needs help losing fat or furthering my body transformation. My intent was purely helpful in nature and I never expected such a backlash for asking a simple question.
@Bob – very unnecessary, kinda creepy that you went all Private-I just to stick up for me, but also very cool of you…appreciate that man.
@Everyone else – awesome to have you here…I’m willing to help you build a lean, ripped body in less time…just promise me you aren’t going to get all psycho on me if you’re coming from “that other place,” which BTW, I don’t think I’ll be wasting my precious time in anymore
Here’s to NOT being average and unhappy like so many people seem to be.
Fist Bumps.
-b
Brad,
I have been trying to get this look for sometime, the david beckham/ronaldo look as I am a soccer play as well and love the look. I am 6 feet 0 inches, and just 148 lbs. I am going to begin your routine tomorrow, is there anything different that I may have to do since I am only 145 lbs, how much calories should I be taking in each day?
I want to be cut with some muscle mass, not built or huge.
Thanks,
sammy
Hi Sammy – I’m assuming at 6 ft tall and 148 lbs you’re extremely lean and happy with your abs, correct? If so, and you want to gain some clean muscle mass without adding fat, start this workout and really focus on getting stronger with the weights. I’d recommend a slight caloric surplus to facilitate new muscle growth (don’t worry, it takes a long time to add enough mass to look bulky). In this case, you’d need about 2,450 cals per day (this would be a really cautious, clean approach to adding some size without getting an ounce of body fat). Let me know how it goes.
-b
They might of tried one of your workouts and got scared!!!!!!!!!!!!!!!!!!!!
lol, my stuff is just too powerful for some haters to accept
I feel like I am missing out on a big joke. Can you Email me a link?
Actually I am not satisfied with my abs, I estimated my BF% to be about 14% last week. You can only see them sort of when I work out for an hour then look in the mirror then they dissappear after 30 minutes.
So it sounds like you need to both lose a lil more fat and add some lean muscle. In that case, lower the cals slightly to around 2200 and focus on getting stronger during the Cristiano Ronaldo workout I have here. Plan it so that your most intense weight training day falls on your cheat day, for max muscle building…then on most other days you’ll be operating at a calorie deficit to promote fat-burning to sharpen up those abs. You should be able to achieve both fat loss and muscle building at the same time with this strategy.
-b
[...] Here’s some bomb-diggity workouts you might want to check out: Jason Statham Workout, Cristiano Ronaldo Workout, Randy Couture Workout, Jessica Alba Workout and Fergie’s [...]
Brad- I am in need of some motivation, I know its early, but I started this workout on Jan 20, I have completed two Workout #1’s so far, two workout #2’s, and one workout #3, two sessions of soccer at around 2 hours each. I have a calendar up till april (my birthday) with each day marked off so far, I am trying to keep the calories to a low, I have had one definite cheat day so far. About to go on a run… trying to keep my spirits up.
I know it’s early, but how long till I see some real results, results that last longer than an hour after a workout?
Hey Sammy – have you been doing a total fast after your cheat day? This is important to seeing quick results. You should be losing at least 1% of your weight in pure fat each week. So if you weighed 200 lbs, you should lose no less than 2 lbs of fat per week. If your diet is strict, you could see as much as 4 lbs. With adequate protein intake you can gain about 1/2 lb of muscle mass each week…doesn’t sound like much, but it makes a big difference. You might want to take pics every couple weeks so you can really assess how you’re doing. Another suggestion is girth measurements once weekly for the areas you’re focused on improving – this way you will truly know what changes are taking place and we can assess and adjust from there.
Keep your head up…within a month you should be feeling and looking a lot different, assuming everything is on point. Holla if you need me…congrats on getting started and laying out your program – that’s a BIG step in itself.
Your Coach,
Brad
Hey, I was reading the Ronaldo workout and I can’t help but think workout 1 is way too much. 45 total sets for weight training in one session twice per week? and then an intense 30 min run? Sounds like too much.
Cristiano Ronaldo is a professional athlete at the top of his game. This workout if for those who want to build a phenomenal physique like his. Exceptional bodies require exceptional efforts during workouts and in the kitchen. As you get in better and better shape, it takes far greater work to make improvements. This is an advanced coaching site, too.
No i have not done the complete fast yet, my cheat day is friday this week so I will fast saturday.
Thanks.
cool, give this a shot and you’ll notice some changes…
Hey Brad,
This is the firts day I’ve really thought about my diet. today was my rest day so I had a little bit more time. Here’s what I ate today, let me know what you think…
meal 1: 99% fat free yogurt (170cal), cup of peaches (70cal), wheat toast (45cals)
meal2: 1/2 cup brown rice(110 cal), baked boneless skinless chicken breast (around 130-150 cal??) 1 cup peaches (70 cals)
meal 3: 1/4 cup brown rice (100?) chicken breast (same cals)
meal 4: 1/4lb of 4% fat, ground beef cooked in veggie oil w onions, tomatoes, pees (beef was 150 cals without veggies and oil)
green salad with tomatoes, olive oil and black pepper
can’t wait for my cheat day tomorrow, but today wasn’t all that bad
-sammy
Sammy – overall, very impressive. Get some protein in the morning and try to swap out that veggie oil for olive oil and that’d be a very lean-body-friendly way of eating. Is this a typical day of eating? Or were you especially trying to do it right today? Have fun cheating and then try to do a total fast the next day – will work wonders for keeping your body primed for fat-burning. Thanks for checking in.
-b
Brad-
I have an idea for a new post for you, called “don’t smoke weed”.
Lets just say I haven’t participated in herbal recreation in about 2 years until this past weekend, I ate so much junk it was ridiculous… i’m going to fast today for sure.
-s
lol, consider that you big time cheat day and fast like crazy…you’ll be back on track in a few days. hope you crush it this week….
-b
Hi Brad,
Should I be taking any supplements with this work out? Also On my fast day should I still be taking them eg protein shakes?
Any help would be great.
thanks,
Hey Benjamin – for most ppl, it’s a good idea to take a multivitamin, a few fish oil caps and then some whey protein (to be used pre- and post-workout or any time when you don’t have time for whole food protein sources). Creatine, BCAA’s and glutamine are other options, but not totally necessary. Really, as long as the diet and workout is in order, you’ll make plenty of progress.
On your fast days, I’d try to go w/o any food whatsoever. If you need a small snack, you can def have a protein shake mixed with water (or two). This is totally fine…other than that, try to go w/o (or eat veggies if you’re having troubles making it through).
-b
Hi brad, in this hole process of getting ripped can u give me a complete list of meals i should eat each day or during the day.
Hey Danny – Try out this sample meal plan —> Get Ripped Meal Plan
There’s also one right here —> Taylor Lautner Diet to Get Ripped
-b
Hey Brad,
Just letting you know I used the omron fat loss monitor this morning at got 5.4% body fat. Still no abs though, but liking the look so far. I have about 2-3 more weeks with this routine, but would like to get a bit more size with my next routine what do you suggest?
See, I think your Omron is dead on…I’m telling ya, those things are accurate if you control for hydration levels.
I know you asked for a link to see some pics so I’ll give you the link to my photobucket, the progress pictures should be dated. I newest ones are where I stand right now, I’m not as happy as I thought I would be when if I reached 5% bf but I am gonna keep on truckin and see where it goes.
Let me know what you think, and really Brad your site is quite exceptional.
-s
Hey man, checked them out – yah you look pretty lean to me…again, I think your Omron is pretty darn close…not much fat on your frame at all. Like you said, keep grindin’ on this workout to lose that last couple lbs of fat. Then, we’ll attack a workout designed to add lean muscle w/o putting fat on along with it. You got the GQ look going on right now, but if you want to bulk up a bit, we can make that happen. You’re doing the right thing – get LEAN first, then worry bout adding muscle. You’re going to look a lot better doing it this way, as opposed to bulking and adding a boatload of fat that just covers up all your hard work.
oh the link!
http://s10.photobucket.com/albums/a150/thinkfloyd14/body/
Alright, yah check out this post…I reviewed Pitt’s same workout here —> Brad Pitt Fight Club Workout (it’s pretty lame)
The other one wasn’t bad, but I think you’d do better with this one I posted a while back —> Split Routine for Body Sculpting (this is perfect for someone who’s already lean and wants to sculpt and add lean muscle back to their frame, which is where you’ll be at in a couple more weeks)
Of course, the big thing will be adjusting total cals and protein intake and perhaps some modified supplementation to go along with this workout. Would be interested to see how you look after 4-8 weeks of that split routine….
-b
THANKS!! Will try your split routine in a few weeks when I peak this routine.
Your awesome once again.
-s
p.s. You’ve convinced me not to do the BP workout, but it does say in your article it only works for people who are extremely lean (like me), so would it work for me… just curious.
Yah, with a good diet you’d see results w/ nearly any workout…but you’d see better and faster results with a more advanced workout. Intensity and diet can make a poor workout effective and a stellar workout piss-poor, if you know what I mean.
have an awesome weekend…
-b
Thanks Brad
I’ll try this from this week
and for how long you have to do this ?
I would recommend you do this Cristiano Ronaldo workout for 8 weeks, making sure to use slight progression each week. Let me know how it goes for you…
-b
Thanks Coach ….
for sure I’ll tell you and I’ll try to put a pictures before and after
awesome Hany, looking forward to it. If you have questions or need anything along the way, just hit me up right here on the blog. Train hard.
-b
Hi Brad
I just joined your site now. I’ve tried all the silly gimmicks, quick fix diets and all that other BS. Stumbled upon this site purely by accident and it looks really awesome.
I was a competitive rugby league player. (played for South Africa in 2008), but got a bad shoulder injury during a match and was sidelined for months. This lead me to become really depressed and I picked up a load of FAT.
I am currently trying to make a comeback, but I’m really struggling to get fit and back in shape. I’ve also become really slow and struggle to keep up with the pace of the game.
I weigh 112kg, but know that I have to drop down to about 98-100kg’s.
Please HELP!!!!
Frans
Hey Frans, sorry to hear bout the injury. Keep your head up man, all that matters is today and now. Here’s some guidelines to get you started (make sure you read all the posts suggested…just do a search for their titles in the upper right hand corner of the site)…
Reducing stomach fat is easy (but hard to do, if that makes sense). Don’t forget the basics: Fat Loss 101; then follow a very demanding workout schedule that promotes a faster metabolism and more lean muscle: Advanced Fat Loss Workout; follow a high protein, moderate to low carb and moderate fat diet plan: UFC Diet for Lean Body; don’t forget to use a cheat day and fast day to prevent plateauing: Cheat Day for Fat Loss; and if need be, get some whey protein, multivitamin, fish oil: Lean Body Supplements.
I’ve also got a killer coaching program that’s filling up fast: Inner Circle
-b
[...] – Here are some other groovy lean body workouts you should check out: Cristiano Ronaldo Workout or David Beckham’s Workout for the guys and Shakira’s Workout or Jessica Alba’s [...]
Brad
I was wondering if this Ronaldo’s workout can be tweaked a little. I’ obviously not as fit and in shape as Ronaldo is. Can I for instance start up with 15 min of tempo run rather than 45 min and work my way up. Or do you rather suggest another workout for me. I really only have about 45min in the morning to workout (work you know) so doing the weight circuit plus 30min of cardio cuts it pretty close.
Thasnks for your feedback every time. It is really appreciated.
Frans
hey Frans, yes you can start out according to your fitness level and focus on progressing each week (or every other week). Focus on proper form first and foremost, then increase intensity and finally increase duration. You’ll probably want to cut down all days at first, to prevent burnout. As listed, my “Cristiano Ronaldo Workout” is quite intense and is designed for an advanced level trainee. But feel free to chop it down to your level and go from there.
Brad
hey brad i was wondering like for your workout or like another workout program like p90x can u still work out after that workout. cause im in soccer and i go to the gym strictly for legs and abbs and cardio. but will it affect my result in any program i do like ur wokout or like p90x.
just be sure to watch for signs of overtraining, ensure you’re consuming enough calories and protein to promote muscle growth (or at least maintain it)…and you should be alright. also remember if you’ve got that much energy leftover after following any program, you may want to simple step up the intensity level of your workouts so that you wouldn’t have to workout on top of the given regimen you’re following….if that makes sense.
Brad Campbell
hey brad,
I’m a soccer player coming back from a injury. over this time i have gained body fat and im at around 15-17% body fat right now, im 6′2 and i weigh 178 pounds. My season starts in April and i need to be at 10% body fat. do u think i can reach my goals by following this exercise routine and following the UFC Diet for a Lean Body?
or is it not possible to lose 5-7% body fat in such a short amount of time?
It’s doable as long as you’re really on your game. What I generally preach is that you should be losing at least 1% of your total body weight in pure fat each week. So you should be losing at least 1.8 “ish” lbs of fat each week…if you’re not hitting this mark, then we need to adjust diet and/or workout. I’d highly recommend checking out this offer for the Inner Circle: $1 Trial Offer Inner Circle
Brad
[...] Cristiano Ronaldo Workout / David Beckham Workout / Randy Couture Workout / Mario Lopez Workout [...]