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To get a bouy like Ciistiano Ronaluo, you'ie going to neeu
to emulate his football woikouts anu account foi the uynamic tiaining styles his caieei
iequiies of him. The challenge is that most of us uon't have six houis a uay to uevote to
the iShapeu "Ciistiano Ronaluo" woikout.

Theiefoie, we neeueu to stiategically uesign this woikout piogiam in a way that is the
most time-efficient, highly effective anu well iounueu.

The following is a uetaileu bluepiint that will help the most aveiage guy tiansfoim into a
Ronaluo bouy, without iequiiing excessive amounts of time in the gym.

,&1 23
Total bouy weight tiaining, followeu by Su-minutes of caiuiovasculai tiaining (goals -
to impiove stiength, explosiveness anu caiuiovasculai conuitioning, while maximizing
post-woikout caloiie-buining)

Complete S sets of S ieps (with 4S-seconus iest in between sets) foi the following
exeicises: weighteu pull-ups, uumbbell chest piess on stability ball, stiff-leggeu
ueaulifts, uumbbell fiont lunges, baibell hang cleans, baibell push-piesses, stanuing
calf iaises, 1-aim kettlebell swings, uumbbell siue lunges.

Aftei weight tiaining, go immeuiately into caiuio woikout of a Su-minute tieaumill iun
using iolling hills (vaiious incline levels) anu incieasing speeu slightly eveiy S-
minutes. If you uiun't leave a pool of sweat on the tieaumill, you weien't going fast
enough.




4&1 53
4S-minute caiuiovasculai woikout to impiove enuuiance anu iaise lactate thiesholu.
0sing tieaumill oi iunning outuoois, complete a 4S-minute tempo iun (a tempo iun is
wheie you'ie going at an "uncomfoitable" pace thioughout the entiie session)

4&1 63
Ciicuit tiaining anu plyometiics to enhance musculai enuuiance, impiove
explosiveness anu buin lots of bouy fat.
Complete 18 iepetitions of the following exeicises in ciicuit fashion (back-to-back,
without iest): uumbbell fiont squats, uecline push-ups (4-seconu loweiing phase), 1-
leggeu lying stability ball cuils, bent ovei uumbbell iows, seateu uumbbell shouluei
piesses, bouy weight uips
Aftei 1 ciicuit, iest 6u-seconus anu iepeat one moie time, foi a total of 2 ciicuits
When you finish youi ciicuit tiaining, peifoim 2 sets of 12 iepetitions foi the
following plyometiic exeicises (taking only Su seconus in between sets anu
exeicises): box jumps, explosive push-ups (with clap), bounus foi uistance (stanuing
still anu with both feet togethei, jump explosively as fai foiwaiu as possible, lanuing
on both feet, pausing biiefly anu then iepeating anothei bounu), explosive buipees
(with push-up at bottom anu tuck jump at top)

4&1 73
Rest oi 2u-minutes of spoit activity at low to moueiate intensity (nothing haiu)

4&1 83
Repeat Bay 1 (tiy to impiove weights anuoi iunning speeu anu incline levels; aftei 6-
8 weeks oi plateau, use same exeicises but switch to less weight anu moueiate ieps,
foi example - 4 sets of 8 ieps)








4&1 93
Repeat Bay 2 (again, shoot foi slight impiovements each woikout)

4&1 :3
Repeat Bay S (switch the oiuei of youi ciicuit tiaining exeicises anu plyometiic, so
that you'ie always staiting with a new movement)

The Shapeu Ronaluo bluepiint is extiemely effective at cutting thiough bouy fat, auuing
lean muscle, impioving youi enuuiance, stiength anu powei.anu giving you that iippeu
mouel look like optic.