Recognized as one of the greatest to ever hit the pitch, Christiano Ronaldo has made quite a name for himself in the world of soccer. From countless goal records to league titles, the athlete has proven time and time again why he’s classified among the most elite to ever play the sport.
With Ronaldo’s incredible athletic ability is his physique to match. The soccer star is in incredible shape, sporting a chiseled, shredded body with a low body fat percentage. This jaw-dropping type of physique shows that Ronaldo is a true athlete.
His body type matches the goals of the Kinobody Warrior Shredding Program perfectly. This program allows you to build dense muscle while simultaneously cutting fat and getting shredded in the process.
With this routine’s tailored approach to packing on muscle while leaning down at the same time, you can achieve Ronaldo’s warrior-like physique and look like a star athlete.
How Big Is Christiano Ronaldo?
Ronaldo is just above average male height, standing at 6 feet 1 inch tall and weighing around 180-185 pounds. The bulk of his weight comes from lean muscle mass, giving him strength and power on the field.
With his athletic build and incredible conditioning, Ronaldo also sports a very low body fat percentage. This allows his muscle development to pop, making him look shredded and extremely fit.
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Key Characteristics of Ronaldo’s Physique
When it comes to Christiano Ronaldo’s physique, he exemplifies the perfect proportion of muscle throughout his entire body. He has no lacking body parts. He has built each muscle group evenly to give him the physique of an overall athlete.
However, a key feature to his physique looking as incredible as it does is his low body fat percentage. With his even muscle distribution, low body fat is what gives him a jacked appearance.
This look is what the Kinobody Warrior Shredding Program is designed to achieve. The program allows you to effectively build muscle while simultaneously cutting fat, giving you an athletic appearance. It does this through a tailored workout protocol and detailed nutrition plan. With these regimens, you get to keep eating the foods you love while still shedding fat.
The Christiano Ronaldo Workout Routine
While this isn’t the exact workout routine that Ronaldo uses, Kinobody’s programs have helped thousands of people achieve his athletic build and stunning physique with amazing results.
Considering Ronaldo’s ideal muscle distribution, this routine focuses on several key lifts that will help define a chiseled upper body.
One of these key lifts includes the bench press — both the incline barbell and flat dumbbell variations. With these exercises, your entire chest will blow up as you hit the upper chest hard with the incline press. Then, you even out the lower chest with the flat bench press. These two lifts together will ensure your chest is hit from every angle and provide your upper body with dense muscle.
To top off the upper body, the routine includes the standing barbell press and weighted chinups. The barbell press will work to provide your shoulders with a round, full appearance, while weighted chinups develop a thick, powerful back for a wide, dominating physique.
Moving down to the lower body, this routine has a leg-focused day to provide you with powerful legs like Ronaldo. The workout includes Bulgarian split squats to shape strong glutes, along with Romanian deadlifts and leg extensions to build up your quads and hamstrings.
Finally, a big aspect of Ronaldo’s training includes conditioning and abdominal work. This ensures he can perform at an elite level for an entire match. This training is also what allows him to keep such a low body fat percentage. You see, he squeezes out extra calorie burning with these bonus sessions. That’s why this routine includes an optional cardio and abs workout. This will get your conditioning into top shape and help burn off extra calories to speed up the fat-burning process.
In terms of training methods, this routine uses two styles — reverse pyramid training and rest-pause training. Reverse pyramid training is the key to building up strength. You start heavy — after a short warmup — then you decrease the weight throughout your sets while increasing the reps.
Rest-pause training allows you to build muscle with lighter weights. It utilizes higher rep ranges and shorter rest periods to build muscle as you approach failure. This method is the cherry on top to add muscle stamina and sarcoplasmic hypertrophy while adding definition to your overall athletic physique.
Kinobody’s Warrior Shredding Program gives you all the details of reverse pyramid training and rest-pause training. These methods together will help provide your muscles with everything they need to grow. This is the ideal amount of volume, intensity, and frequency to give you an aesthetic physique.
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Kinobody’s Christiano Ronaldo Workout Schedule
Workout A (Monday)
- Incline Barbell Bench Press: 3 sets x 5-6, 6-7, 7-8 reps (reverse pyramid training)
- Flat Dumbbell Bench Press: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
- Incline Dumbbell Curls: 3 sets x 6-8 reps (reverse pyramid training)
- Rope Hammer Curls: 2 sets x 8-10, 10-12 reps (reverse pyramid training)
- Bent-Over Flyes: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)
Workout B (Wednesday)
- Bulgarian Split Squats: 3 sets x 6-8 reps (reverse pyramid training)
- Romanian Deadlifts: 3 sets x 6-8 reps (reverse pyramid training)
- Leg Extensions: 3 sets x 10-12 reps (reverse pyramid training)
- Hanging Weighted Knee Raises: 3 sets of 8-15 reps (straight sets)
Workout C (Friday)
- Standing Barbell Press: 3 sets x 6-8, 6-8, 8-10 reps (reverse pyramid training)
- Weighted Chinups: 2 sets x 6 reps (reverse pyramid training)
- Seated Cable Rows: 2 sets x 8-12 reps (reverse pyramid training)
- Triceps Rope Pushdowns: 3 sets x 8-10, 10-12, 10-12 reps (reverse pyramid training)
- Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)
Optional Cardio/Abs Workout (Twice Per Week)
- Pyramid Treadmill Intervals: Walk for 2 minutes, jog for 1 minute (increase jogging speed with each interval) x 8 intervals
- Hanging Weighted Knee Raises: 4 sets x 6-15 reps (1-2 minutes’ rest between sets)
- 15 minutes of walking on a treadmill (4 mph and 3- or 4-degree incline)
Christiano Ronaldo Workout Notes
With Ronaldo’s skillset and abilities on the pitch, he also brings the intensity level and energy to match. Just like the star athlete, this routine requires intense workout sessions where you look to consistently build strength and power.
To help get this kind of intensity out of every workout, try Kinobody’s organic pre-workout Kino Octane! Providing smooth and clean energy, Kino Octane will allow you to squeeze out extra reps without the post-workout crash.
Since recovery goes hand-in-hand with an intense workout, check out Kino Gains as well. This recovery formula contains creatine and L-carnitine to boost muscle growth and recovery when you’re not in the gym. While these supplements aren’t necessary to see results with this routine, they can definitely provide an edge over the competition.
Follow this plan and get ready to celebrate as you watch your body transform into top athletic form!