Mohamed Salah Workout Routine and Diet Plan [Updated]

By | October 2, 2023

Mohamed Salah Workout Routine and Diet Plan: Mohamed Salah is a professional footballer playing for Liverpool F.C. and Egypt National Team in the Forward position. Salah also gets known for being one of the footballers that stays in a buff shape and is still as fast and flexible as any other athlete. So if you also want the Mohamed Salah workout routine and the Mohamed Salah diet plan, then keep reading.

Mohamed Salah Workout Routine and Diet Plan

Mohamed Salah Workout Routine and Diet Plan

Mohamed Salah Body Stats

Height 5 ft 9 inch
Weight 75 kg
Age  29 years
Chest 43-44 inch
Waist 32 inch
Biceps 15 inch

Also Read: Cristiano Ronaldo Workout Routine And Diet Plan


Mohamed Salah Workout Routine

Salah is an athlete who has shown the world that to be a footballer, it’s not necessary to be super lean. Instead, you can be fast and agile while being bulked up and look like an aesthetic bodybuilder. Salah does many things, and we will talk about them in detail, but for now, let’s talk about something that I won’t break down.

It’s a Salah training camp workout routine containing football drills, agility drills, swimming, and recovery. These are certain things that his trainers make for him according to his body stats and physique. Then after that, I looked for his workout and found some of his training that he likes to do on his Instagram. So what Salah does is a mixture of different workouts.

The workouts mainly include cardio, core, weight training, strength training, and recovery. We will be working out five days to six days a week and for about 3-4 hours. It will be divided into two training parts, one will be in the morning, and the other will be in the evening. So let’s get started:

Mohamed Salah workout includes:

Mohamed Salah Workout Routine

Mohamed Salah Workout Routine

Morning Routine

In the morning routine, I want to take care of all the C&C workouts. The C&C workout is your Cardio and Core workout that I think goes the best when you do them together. It’s something that I prefer to do, especially when you are training like an athlete.



In cardio, I would say you can do different HIIT workouts that will help you gain that stamina and also remove unnecessary fat on your body. I have seen Salah doing a lot of Cycling, running, and hydro-row on his Instagram. So we will add that as well in this routine. We will be doing four different exercises that will include Cycling, Running, Jump rope, and Hydro-row.

  • Running: 15 minutes of running with 30 seconds of interval sprints after every minute.
  • Cycling: 15 minutes of Cycling with 30 seconds of interval sprints after every minute.
  • Jump Rope: 15 minutes of Intense jump rope in sets of one minute with 15-30 seconds rest.
  • Hydro-row: 15 minutes of Hydro-row with 30 seconds of intervals sprints after every minute.



We will do a quick circuit routine in the core workout to help you get that cardio finisher and burn all the fat from your core area. So let’s get it started:

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side-to-side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch


Evening Routine

The evening routine is basically for our strength and weight training to give you a good workout routine. So let’s get it started.


Weight Training

I would prefer four days of mixed routine in weight training focusing on your upper body and lower body. Now I will give you a simple routine, but remember that you can add resistance bands to get that extra resistance in any one of these exercises. Also, try to be explosive with exercises like bench press, deadlifts, squats, with extra resistance.

Sets: 4

Reps: 15


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs


  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Skater lunges
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension


Strength Training

Now for two days (Wednesday and Saturday), we will be doing strength training in which I would say that it would be best if you do exercises like deadlifts, sumo deadlifts, snatch, clean and jerk, rope climb, battle rope, carriers, farmer walks, sled pull and push, etc.

This workout will help you get an overall body workout and strength and provide you with a good training routine. So make sure you do that, and feel free to add some resistance lunges, planks, and muscle-ups if you want to add them to the routine.

That’s all for the Mohamed Salah workout routine.

Also Read: Lionel Messi Workout Routine and Diet Plan


Mohamed Salah Diet Plan

Now for the diet, I have seen him mainly eating a healthy diet that contains lots of protein, carbs, healthy fats, and other nutrients. So that’s why I will give you a diet that I think would be great for you and help you get a body like Salah.

Mohamed Salah diet includes:

Mohamed Salah Diet Plan

Mohamed Salah Diet Plan


  • Chicken sausage
  • Eggs
  • Avocado toast



  • Protein smoothie



  • Chicken breast
  • Rice
  • Veggies


Evening Snack

  • Fruit salad



  • Salmon or chicken
  • Veggies
  • Salad or soup

That’s all for the Mohamed Salah diet plan.

Also Read: Neymar Workout, Diet, Age, Height, Body Measurements

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