Alright, so I’ve been getting tons of requests towards building the body of Cristiano Ronaldo.
I’m assuming this is due to his recent body transformation, as well as the constant announcements that are being made of him.
Plus, it’s the summer, and people want to look sexy for the beach so that they can attract the ladies.
Well, if those are your goals, I can definitely help you out.
I’m a strength and conditioning coach that focuses on performance gain, which in turn translates into aesthetics.
Therefore, in this article, I will provide a detailed analysis that seeks to strengthen the major muscle groups of Christiano Ronaldo, which will, over time, grant you his physique.
Now, I want to first let you know that his physique is 100% attainable naturally.
Why? Because he is seriously not that big.
As a matter of fact, it should take you but a few months to look like him muscular-wise.
I’d say no more than 3-4 months. (worst case scenario)
The real challenge, however, is to acquire his bodyfat percentage. This will be the long part for most of you.
For these reasons, the following workout will have tons of conditioning work in order to make the dieting process much easier for you.
So without further ado, let’s start analyzing the physique of Cristiano Ronaldo.
Cristiano Ronaldo Chest
Now, as I mentioned previously, Cristiano Ronaldo is not that big in total muscle size. He has a rather small frame, with good definition of course.
That being said, his chest is actually quite good for his size.
It definitely stands out when you look at his physique.
This is interesting, because most soccer players don’t have chest development like Ronaldo.
Anyhow, because Ronaldo has pretty good chest development, it needs to be a priority in this program.
However, we now have a problem.
To acquire good chest development usually means to get strong at horizontal presses such as bench pressing and dumbbell bench pressing.
But by getting strong on those lifts, it also develops the shoulders and triceps, while overbulking the chest. This would not give us the chest of Ronaldo, but rather one of a bodybuilder or powerlifter.
Therefore, we will have to focus on exercises that do not overbulk the upper body, while simultaneously building the chest.
Now, my solution to this problem is very simple.
Rather than performing horizontal presses with external resistance, all you must do is perform horizontal presses using internal resistance, mainly lots of pushup variations.
That is because your bodyweight will never bulk you up, unless you are extremely overweight.
Therefore, in terms of pressing, we can incorporate multiple pushups to build a great chest, while simultaneously keeping the muscle size low.
Then, to really finish off that chest, the adding of dumbbell, cable, and/or machine flyes will do the trick without tapping into the shoulders and triceps.
In these ways, you will acquire excellent bodyweight strength (which all soccer players have), which automatically grants you the right amount of size. Plus, when you add the flyes to that equation, you have the ultimate recipe for developing the upper body of Ronaldo.
PS: Keep in mind that in this program, you will be performing multiple variations of pushups and flyes. Not doing so will cause you to plateau very early, and shall not maximize complete muscular and strength development, which will ruin the aesthetics of your physique.
Cristiano Ronaldo Shoulders
This analysis on building Ronaldo’s physique seems to get even more interesting.
Ronaldo is a small guy, but for some odd reason, he has 3D delts.
It almost looks strange on him, because his shoulders aren’t big, yet they are popping out sideways.
For this reason, we are going to stay away from heavy vertical presses, as this will make the shoulders much too big, which isn’t what we’re looking for.
Instead, we will keep our shoulders small, while simultaneously developing the side and rear delts, which is what causes that 3D look to occur.
Thus, you will perform some sort of side raise variation or rear delt exercise every time you train.
There will be no heavy compound movements. Only isolation exercises.
I’d also recommend that you stay away from doing handstand pushups.
I did mention earlier that calisthenics will prevent you from gaining excessive amounts of mass, but handstand pushups are really the exception. This is due to the fact that you are essentially doing an overhead press with your bodyweight, which would technically constitutes “heavy weights”.
That in itself is enough to overbulk the shoulders, which we cannot have in this program.
So remember, the only shoulder exercises you will perform are for isolating the rear and side delts.
Cristiano Ronaldo Back
Damn this guy has a unique physique!
Yet again, despite his small frame, Ronaldo has great lat development.
Now, his overall back thickness (upper back and spinal erectors) and trap development is pretty bad if you ask me.
I’ll give him credit for the lats though.
Due to this weird back development, it’s imperative that we stay away from exercises that promote back thickness.
This includes all forms of barbell and dumbbell rows, as well as shrugs and deadlifts. Essentially, we must remove the major compound movements.
Because as I mentioned a million times in this article, we need to build muscles at precisely the right places to prevent overbulking the physique, because Ronaldo is not that big.
For these reasons, the back portion of this program will consist of exclusively vertical pulls.
Although they can still thicken the back to a certain extent, we can eliminate that problem by performing high rep lat pulldowns, as well as doing no more than bodyweight pullups.
Also, I noticed that Ronaldo’s serratus is quite developed, which means that we can incorporate a certain exercise that will give us a major effect towards promoting this complete look.
That is, the dumbbell pullover.
This special exercise will build the serratus, chest, and lats in away that does not overbulk the upper body.
It will also promote the vacuum effect, which is great for giving the illusion of having a smaller waist than you actually have, thus accentuating lat width.
In total, the combination of all these exercises will promote a wide back that is not thick, which is exactly what we are looking for.
Cristiano Ronaldo Arms
As you may have realized from the previous pictures, Ronaldo has some pretty small arms.
The only thing that really stands out in his arms would be his biceps, which are strangely overdeveloped in comparison to his forearms and triceps.
Now, because Ronaldo’s overall arm mass is small, there will be zero need to perform direct triceps and forearm work.
The little bit of mass that he does have can be attained through the simple pushup variations that I have you do at the beginning of this program.
That will be enough to give you a tiny little bit of size in the triceps department. The forearms are also taken care of by the vertical pulls.
Now in terms of the biceps, we will isolate them with various forms of curls.
Why? Because Ronaldo’s biceps are proportionately overdeveloped in comparison to the rest of his arms.
I can’t understand why this is the case, as having nice biceps has nothing to do with soccer. To each their own I suppose.
Anyhow, to recap…No direct triceps and forearm work, only biceps.
And the volume will be low because even though they are overdeveloped, they still aren’t that big.
Getting to 30lb-40lb dumbbell curls should be more than enough to satisfy such development.
Cristiano Ronaldo Midsection
It’s safe to say that Ronaldo’s midsection is quite good.
As a matter of fact, I believe that this area is the reason why people want to look like Ronaldo in the first place.
I’m convinced this is true because of all the six pack advertising that people see nowadays.
Anyhow, as I alluded to earlier, in order to attain such a midsection requires that your bodyfat is on the lower side.
We are talking 8-12% bodyfat here, which is extremely lean. (see medical disclaimer)
Most people would call this shredded.
For this reason, your diet is going to have to be perfect in all respects, and conditioning work will be a valuable tool towards burning calories.
Other than burning fat, you will also need to strengthen the midsection, because otherwise your stomach will be flat, but will not have popping abs.
Now, because we want to accentuate our lats through having a small waist, it also makes sense that we’re going to want abs that pop yet are still small.
Thus, bodyweight ab exercises are the name of the game.
There will be no form of weighted ab exercises in this program, as this overbulks the midsection.
In other words, you can say that you will be training your abs like a gymnast.
Luckily, this is super easy, fun, and non-time consuming.
Plus, the results come within 1-2 months at the absolute max.
Just one thing though.
After thoroughly looking at Ronaldo’s midsection, I realize that his obliques are overdeveloped in comparison to his abs.
Just take a quick look yourself and you’ll see what I’m talking about.
Therefore, although there will be lots of ab work, there will be more emphasis on obliques throughout the entire span of the program.
Cristiano Ronaldo Legs
Alright, so now we’re at the end of this program.
We finished analyzing the upper body, and now it’s time for the legs.
So I’m sure you caught on to the theme of this analysis by now, which is the fact that Ronaldo is seriously not that big, but certain muscles make him look good.
The legs are no exception.
He has some good looking quads, especially in the VMO area, but damn his hamstrings, adductors, and glutes are just terrible. No size whatsoever.
I can’t blame the guy though, because he is a soccer/football player after all. Big legs would only hinder his performance.
For these reasons, squats and deadlifts are absolutely out of the equation, because even acquiring a bit of strength in those movements is enough to make your legs bigger than Ronaldo.
As a matter of fact, I have guys runnng my novice program who are squatting 225 for reps by the 3 month mark.
Believe it or not, that type of strength is too much for this program. We can’t have big legs, plain and simple.
The result is that in this program, there will only be bodyweight leg exercises. It’s the only way to prevent overbulking the legs.
Plus, the added conditioning work will sculpt the legs in certain places such as the quads and calves, which is icing on the cake towards achieving these Ronaldo legs.
Now that we have all the information we need, it’s time to compile everything together into a well-organized program.
The program will be executed in a full body concurrent training style, which means that you will be performing full body workouts 2-4x a week, while frequently rotating exercise selection.
We do this to prevent accommodation and build overall strength and hypertrophy.
Plus, as you may have noticed, there’s a lot customization that goes into building the physique of Cristiano Ronaldo. This was demonstrated through his small frame/size, yet still having very specific muscles developed. So we must make sure that we attack this look in every possible way.
Anyhow, I now present you a 4 week Cristiano Ronaldo workout program that will give you his aesthetics.
Although it’s only a 4 week program, it’s completely repeatable.
And as I mentioned in the article, it will only take you around 3 months to achieve his muscularity. The longer part, which is also the real challenge, is getting to his bodyfat percentage.
So without further ado, here’s the program.
PS: If you learned something or have any questions, share your feedback down below!
Pushups 5xAMRAP (As Many Reps as Possible)
Flat Dumbbell Flyes 3-4×8-15
Lat Pulldown 4×15-20
Dumbbell Side Raises 3×8-12
Spider Curl 3×6-12
Bodyweight Squat 5xAMRAP
Hanging Leg Raises 3×20
20-30 Minutes Bike
Incline Pushups 5xAMRAP
Cable Flyes 3-4×8-15
Chinups or Assisted Pullups (bands/machine) 4×6-8
Cable Side Rases 3×8-12
Incline Dumbbell Curl 3×10
Bosu Ball Squat 5xAMRAP
Russian Twist 3×AMRAP
20 Minutes Interval Sprint/Jog Training (60s jog, 30s sprint alternating)
Close Grip Pushups 5xAMRAP
Incline Dumbbell Flyes 3-4×8-15
Hammer Strength Lat Pulldown 3×8-15
Dumbell Pullovers 2×10
Rear Delt Flyes 3×12
Cable Curl 3×12
Pistol Box Squat 1-3RM
Box Jumps 3×10
Windshield Wipers 3xAMRAP
20 Minutes Incline Brisk Walk With Added Weight (ankle weights, weight vest, holding 5-10lbs dumbbells in hands)
Clap Pushups or Plyo-Pushup 5xAMRAP
Cable Crossovers 4×15-20
Underhand Lat Pulldown 4×12 or Pullups 4xAMRAP
Power Side Raises 4×8
Dumbbell Preacher Curl 3×10
Sissy Squats + Jumping Lunges 3-4xAMRAP
Windshield Wipers 3xAMRAP
20 Minutes StairMaster or 12 Minute Swim Max Laps or 45 Minute Jog