Sergio Ramos Workout Routine and Diet Plan

His full name is Sergio Ramos Garcia who plays for and is a captain of both Real Madrid and Spanish Nation team as a center-back. Ramos was born on March 30, 1986, and has been playing football for almost all his life. Besides playing center back, he has also played right back. Ramos’ popularity is mostly because of his talent to defend on the ground. His passing and scoring the goal is equally appreciated.

This regular guy from being the captain of one of the greatest teams in the world has everything a guy from Seville could ever wish for. He moved to Real Madrid in 2005 after he spent two seasons with the senior side and passing from Sevilla’s youth academy. Since then, he has been pretty unstoppable, winning 21 major honors that include not only four La Liga’s titles but UEFA Championship League titles too. He became La Liga’s top goalscorers from the defense position. One o his most notable moments is when he scored the equalizer in the 93rd minute of 2014 UEFA Champions League Final.

There’s even more on the list. He has been named FIFPro World XI a total of ten times, created a record for defense and the third-most all-time. He has been admitted to the UEFA Team of the year at least 8 times. In La Liga, he has been titled as the Best Defender for five times and the La Liga Team of the Season in the 2015-2016 session.

Moving on from the nationals to international, he has represented Spanish National Team to Football World Cup and European Championships. In 2010, he won the FIFA World Cup and took the titles of the UEFA European Championship in 2008 and 2012. Moreover, he was linked to being the FIFA World Cup Dream Team in 2010 and the UEFA Euro Team of the Tournament in 2012.

That’s not all for this super-hero man. He was one of the Spain’s youngest players who represented the team at the age of 18. He also took the title for the nation’s youngest to reach the 100 caps. He now has the record for the most capped footballer in the history of the Spanish football team and ranks number tenth on the all-time scorer list.

He has such a widespread presence in media. He was sponsored by sports brands like Nike. He even made a presence in television commercials like Nivea Men, Assassin’s Creed 3, Pepsi, Gatorade, and several others. He even acted in a sports drama movie called Goal II: Living the Dream in 2007, where he played the role of himself.

He has so much for himself that it is astonishing and people everywhere just wonder that what makes this guy tick? I am assuming all his victories are a result of taking care of his health and so, this article presents Sergio Ramos’ diet plan and workout routine.

Sergio Ramos’ Body Statistics

  • Height– 6 ft or 183 cm
  • Weight– 80 kg or 176.5 lbs
  • Chest– 42 in or 107 cm
  • Arms / Biceps– 14.5 in or 37 cm
  • Waist– 32.5 in or 83 cm

Sergio Ramos’ Diet Plan

When asked about what Ramos does usually, he seem pretty much like a normal man. “Immediately after waking up I take a shower while listening to some music to get moving.” He further says, “I say goodbye to my family and drive to Real Madrid City (the team’s main training hub) in Valdebebas, where I usually have breakfast.”

You might expect someone as popular as Sergio Ramos, captain of Real Madrid, to have lavish and complicated meals throughout the day, it actually turns out the other way around. “I usually take a coffee, some whole-grain bread with protein like turkey breast or a poached egg, and a piece of fruit,” he tells about his breakfast choices. “It’s a nutritious, balanced breakfast. If we don’t have a training session with the team, I take something a bit lighter.”

So, here is what a typical day of this Real Madrid star looks like:

Breakfast: The most important meal of the day

  • A large glass of water
  • Two poached eggs
  • A slice of smoked salmon on one or two slices of wholegrain toast, spread with smashed avocado served with grilled mushrooms and tomatoes on the side.

Mid Morning Cravings/ Snacks

  • Mixed Berries
  • Handful of almonds
  • A small pot of full cream or yogurt, with cinnamon

His snacks are always protein-filled for that lean muscle gains.


  • Beef salad with potatoes
  • Variety of nutritious vegetables
  • Dark chocolate for dessert

He loves to sprinkle his vegetables with sunflower or pumpkin seeds for that extra crunch and fiber. Being Spanish, he also likes to add some extra virgin olive oil or walnut oil to provide him with essential fat.

Pre Workout/ During the Workout

  • Lots of water which is normally infused with some intra-workout or pre-workout, like BCAA, for extra nutrients.
  • Sports drinks

Post Workout Meals

  • Whey or pea protein
  • A glass of milk
  • Fruits

Dinner/ Evening Meal

  • Cod with lemon, herbs, and olives
  • Roast vegetables with olive oil and balsamic vinegar
  • Wild or wholegrain rice

He likes to have his supper pretty early in the evening. He makes sure that his last major meal of the day is full of good nutrients and sufficient carbs, protein, and fats.

Late Night/ Right Before Bedtime

  • A cup of rooibos
  • Peppermint tea
  • A glass of water

Sergio Ramos’ Workout Schedule

Sergio Ramos’ field practice with some HIIT Functional training with teammates.

Members of a football do not practice on the field every day, however, that does not imply that they go around and chill or get comfy in their beds and enjoy the day off. Sergio Ramos, besides active on the field, is active on social media too and constantly posts videos and pics of his high-intensity workout routines on Instagram. Once in an interview, he said, “My training routines at home are usually focused on functional (that’s exercises targeting core strength and muscle groups, to you and me) and isometric (exercises where your muscles tense up but don’t move) exercises, always ending with some cardio work.”

The day he is on the field, training with his teammates, he follows a different exercise schedule which includes group workouts. However, at home, he says, “All these routines I do at home are supervised by the club’s medical staff. They focus on complementing the training on the pitch, as well as improving muscle tone and everyday movement.”

Well, it does take a lot of energy and determination to be as strong as Ramos and so we have laid out what his actual workout routine looks like:

Monday (Day 1)

Mondays are for a combination of back and bicep exercises for Ramos.

  • A 15-minute session of cardio exercises for warm-up
  • Barbell bicep curl of 6-8 reps done in 3 super-sets
  • Barbell row of 6-8 reps done in 3 super-sets
  • One-arm dumbbell row of 6 reps done in 3 super-sets
  • Seated bicep curl on incline bench of 6 reps done in 3 super-sets
  • Lat pull down of 8-10 reps done in 3 super-sets
  • Cable lat row of 8-10 reps done in 3 super-sets
  • Single-arm pulley bicep curl of 6-8 reps done in 4 super-sets

Tuesday (Day 2)

Chest and Triceps are done on day 2 of his workout routine.

  • 15 minutes of cardio workout
  • Dumbbell chest press of 6-8 reps done in 3 super-sets
  • Dumbbell chest flyes of 6-8 reps done in 3 super-sets
  • Seated tricep dumbbell extension of 6-8 reps done in 4 super-sets
  • Tricep rope extension of 6-8 reps done in 4 super-sets
  • Single arm pulley chest press of 6 reps done in 3 super-sets

Wednesday (Day 3)

Sergio Ramo’s core building and strengthening exercises are quite basic.

On day 3, he focuses more on core strengthening exercises.

  • 15 minutes of cardio warm-up
  • Ab crunch on the stability of 6-8 reps done in 3 super-sets
  • Oblique crunch on stability ball of 6-8 reps done in 3 super-sets
  • One legged ab crunch of 6-8 reps done in 3 super-sets
  • Bicycle crunch of 6-8 reps done in 4 super-sets
  • 30-second plank on stability ball of 6-8 reps done in 3 super-sets
  • Back extension of 6-8 reps done in 4 super-sets

Thursday (Day 4)

Sergio Ramos’ leg workout routine in the gym.

Day 4 is one of the most important days which includes shoulders and legs.

  • 15 minutes of cardio warm-up
  • Front dumbbell squat of 6-8 reps done in 3 super-sets
  • Lateral lunge of 6-8 reps done in 3 super-sets
  • Seated leg curl of 6-8 reps done in 3 super-sets
  • Seated leg extension of 6-8 reps done in 3 super-sets
  • Sanding calf press of 6-8 reps done in 4 super-sets
  • Seated dumbbell shoulder press of 6-8 reps done in 4 super-sets
  • Lateral dumbbell raise of 6-8 reps done in 4 super-sets

This ends the complete routine of Sergio Ramos, who works out just four days a week. His schedule allows him to work two of his muscle groups in a single day, that is, following a double body part routine. The rest of the days, he is practicing on the field which includes many HIIT and functional exercises, along with a lot of cardio.

Relaxing, for him, is one of the most important things when it comes to his super busy and strenuous schedule. He enjoys music very much. “Music is very important for me, it’s my way of living. It helps to motivate me, to change my mood, and helps me forget about things when I’m not playing.”

One Response

  1. Alfred Ladia
    March 2, 2021

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