Frenkie de Jong Workout Routine and Diet Plan

By | November 2, 2022

Frenkie de Jong Workout Routine and Diet Plan: Frenkie de Jong born on the 12th of May,1997 is a professional Dutch football player. He plays the role of a midfielder for the Netherlands national team and La Liga club Barcelona. So, he is well recognized for his strategies, vision, dribbling, and passing along with robust attacking prowess and defensive skills.

Jong with 10.8 million fan followers on his Instagram handle is known as one of the best midfielders in world football. But behind this global fame & impressive play skills, he has to sweat a lot during the workout sessions. Have a look at the glorious footballer Frenkie de Jong workout routine and Frenkie de Jong diet plan precisely. 

Frenkie de Jong Workout Routine and Diet Plan

Frenkie de Jong Workout Routine and Diet Plan

Frenkie de Jong Body Stats 

Body Stats  Units 
Height 1.80 m or 6 ft. 1 inches
Weight 74 Kg 
Age 25 years 
Chest 38 inches
Waist 30 inches
Hips 15 inches 

Also Read: Pierre-Emerick Aubameyang Workout Routine and Diet Plan


Frenkie de Jong Workout Routine 

The famous Dutch footballer has attained a lot of fame and is always being praised for his extraordinary playing talents as a midfielder. But behind this Jong put a great number of effort in the form of workouts to maintain a healthy and toned body figure. Are you guys curious to discover more about the Frenkie de Jong workout routine in depth? 

Jong being in a football team needs to stay agile and active for which they are trained with a specific workout routine. Frenkie de Jong workout routine is curated every week and they get a new full-body workout training schedule. In that full-body workout regime, there is various kinds of exercises from core strengthening to strength building and more. He used to spend at least 90 minutes daily on his workout routine. 

Frenkie de Jong Workout Routine 

Frenkie de Jong Workout Routine

Do you have a dream to become a sportsperson or attain a fit & chiseled body figure? If yes, then here we are presenting before you the midfielder Frenkie de Jong’s workout routine in detail. Go through it and let’s get started with:

A 10 to 20 minutes warm-up session that contains basic stretching exercises for a better outcome from the workout training session. 

Full-body Workout Plan: 

Core + Strength + Mixed –

Block 1: ( Rest – 30 secs ) 

  • 2 × 30 sec side plank 
  • 2 × 10 leg abduction 
  • 2 × 10 single leg low bridge 
  • 3 × 10 alternate dumbbell curl 
  • 3 × 12 dumbbell concentration curls. 

Block 2: ( Rest – 30 secs ) 

  • 3 × 10 Copenhagen abduction
  • 3 × 10 alternate leg lunge 
  • 3 × 10 burpees + jump
  • 3 × 10 lateral jumps 
  • 3 × 10 glute bridge 


Block 3: ( 30 secs rest )

  • 2 × 40 sec alternate leg step up 
  • 2 × 40 sec mountain climbers 
  • 2 × 10 barbell back squats 
  • 3 × 10 lying dumbbell hamstring curl 
  • 3 × 10 standing overhead press 


Block 4: ( 60 secs rest )

  • 4 × 10 barbell bench press
  • 4 × 12 chest supported Row OR inverted
  • 3 × 10 Bulgarian split squats 
  • 4 × 12 high to low chest cable flies
  • 3 × 10 incline dumbbell kickbacks. 

So, finally, we have come to an end of the amazing footballer Frenkie de Jong workout routine.  His workout schedule is so well-curated and stuffed with various kinds of exercises to tone up the whole body. If you want to stay fit and healthy with an attractive body image, start following a well-prepared workout schedule blended with the right food habits in your everyday life. 

Also Read: Cristiano Ronaldo Workout Routine and Diet Plan [Updated]


Frenkie de Jong Diet Plan

Frenkie de Jong diet plan is not so hard and fast which means he doesn’t follow a strict diet plan. But he used to pay Kern attention to what he intakes before, during, and after workouts. He focuses more on getting high nutrients, fiber, protein, and vital minerals from his meals. Also, he takes appropriate care of hydration as it is equally important. 

Here we are going to know about the Frenkie de Jong diet plan in detail to see how he maintains a highly toned & fit body figure.

Frenkie de Jong Diet Plan

Frenkie de Jong Diet Plan

Is Frenkie de Jong a Vegan?

No, Frenkie de Jong is not a vegan. 


  • Poffertjes – Dutch mini pancakes
  • Rookworst – Smoked sausage
  • White Zombie
  • Uitsmijter Spek En Kaas – Fried eggs & Ham sandwich 



  • Tosti Grilled Ham & Cheese Sandwich
  • Kibbeling Lekkerbekje – Deep-fried battered fish pieces
  • Oliebollen – Old-fashioned Dutch donuts 



  • Appelflap – Apple puff pastry 
  • Pepernoten – Mini spiced biscuits
  • Patatje Oorlog – Ditch war fries 



  • Hachette – Dutch beef & onion stew 
  • Stamppot – Mashed potatoes pot 
  • Snert/  Erwtensoep – Dutch split pea soup 

So, that’s an end to the famous Dutchman Frenkie de Jong diet plan. As we have already mentioned that gives equal importance to a well-balanced meal intake. So his nutrition and hydration go hand in hand to make a sync between them. Anyone who wants to get a fit and toned body image must pay proper attention to his everyday eating as well as ( water) drinking habits. 

Also Read: Robert Lewandowski Workout Routine and Diet Plan [Updated]

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