Neymar Workout Routine and Diet Plan [Updated]

Neymar Workout Routine and Diet Plan [Updated]: Neymar is a professional footballer that plays for the Paris Saint-Germain and Brazil National teams as a forward. Not only that, he is vastly popular, but he also gets considered as one of the greatest players ever.

Neymar always gets compared at the level of Ronaldo and Messi and gets called the future of football. Now, to get all those recognition, Neymar has worked his butt off and gained the skills. So if you also want the Neymar workout and the Neymar diet plan, keep reading.

Neymar Body Stats

Height	5 ft 9 inch
Weight	68 kg
Age	30 years
Chest	43 inch
Waist	30 inch
Biceps	14 inch

Also Read: Lionel Messi Workout Routine

 

Neymar Workout Routine

Neymar is a footballer known for his incredible performance and excellent skills. He is an incredible player and considered one of the best players ever and for sure counted as equal to players like Ronaldo and Messi. Neymar is currently playing for the Paris Saint-Germain and recently recovered from an ankle injury. There has also been a talk about him getting sold to another team soon, especially after the recent defeat against Real Madrid. Besides that, we all know that his performance is incredible, and even though the injury may have slowed him down a little, he will still be a great player.

So if you also want to know more about the Neymar workout and want details on his exercise routine, then keep reading. Now, after watching and reaching certain routines, I know the things Neymar does, thanks to the Neymar Jr website, where you can find almost all information regarding the player. The website even covered Neymar making recovery sessions in December before this year started. Neymar also got seen practicing with the team before the Real Madrid match, where he was doing hurdles, ladders, and various drills and match practice.

How does he train? Well, starting with cardio, then moving to the ground session and finishing in the gym. Neymar focuses on dribbling, shooting, passing, Rondo, kicks, etc. Now, I wish I could tell you more about ground training, but I’m not familiar with training for the sport. So I would recommend you to join a trainer or coach and ask them to give you the proper guidance and help you get the required skills.

As for the training, besides the field, I can give you a routine. We will be adding a five days workout in which we will do cardio sessions with different cardio techniques that will help you get better stamina and endurance. Later in the evening session, we will follow a routine that will help you get an overall physique, tone your body, and strengthen your muscle. We will also add some plyometrics exercises and core routines. So let’s get started;

Neymar’s workout includes:

Cardio

In the cardio routine, we will be mixing it with different workouts and exercises like sprinting, HIIT running, running, biking, etc. Stamina and getting updated to running are more important than anything in football. A player needs to play 90 minutes in which he will run continuously; your body needs to do at least 90 minutes of continuous cardio to get used to running for that long. So let’s see a cardio workout.

 

Treadmill workout

• 5 minutes treadmill warm-up
• 20 minutes treadmill at an 8-10kph speed at 5% incline
• 5 minutes treadmill cooldown

 

Biking

• 20 minutes Air Bike

 

Rowing machine

• 10 minutes rowing
• 5 minutes interval rowing sprints (100meters)

 

HIIT Sprints

• 12-15 100 meter sprints on flat ground (30 seconds rest maximum in between each sprint)
• Rest for two minutes
• One-minute jump ropes x 15-20 (30 seconds rest maximum in between each set)

 

Strength and conditioning

In strength and conditioning workout, I will be giving you a three-day lifting routine, focusing on making sure you train your whole body and gain strength as your body needs to be strong enough to take the pressure and impact from another player tackling you and sometimes to push and to trip you. So if you don’t strengthen your body, the possibility of getting injured while playing gets much higher.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)

 

Monday

• Explosive incline push-ups
• Explosive pull-ups or muscle-ups
• Incline bench press
• Cable crossovers
• Landmine press
• Barbell squats
• Deep barbell explosive hack squats
• Bulgarian split squats
• Calf raises

 

Tuesday and Thursday

• Vertical jumps to quick steps
• Squat pulse to med ball slams
• Box-jumps
• Hurdles jump
• Lateral hurdles jump
• Crunches
• Med ball Russian twist
• Hanging leg raises
• V-ups
• Plank hold
• Side plank hold

 

Wednesday

• Landmine shoulder press
• Lateral raises
• Kettlebell swings
• Clean & jerks
• Goblet squats on a stability ball
• Squat variation
• Stiff-leg dumbbell deadlifts
• Leg curls
• Seated calf raises

 

Friday

• Snatch
• CrossFit pull-ups
• Med ball throws to jumps
• Med ball slams
• Bicep curls to triceps extension
• Hammer curls
• Leg extension
• Leg press
• Lunges
• Deadlifts

That’s all for the Neymar workout routine.

OR 

Neymar workout routine is divided according to his body. In addition to his workout sessions, Neymar also practices yoga, boxing, hiking, tennis, or some other type of movements to stay fit. Below we are sharing the Neymar workout routine –

Day One Neymar workout

• Warm-Up
• Stretch
• Jog 800m

Neymar Workout 1:

• Circuit: 4 Rounds – 400m run
• 15 Jump Squats
• 100 Jump Ropes
• 100m Sprint
• 15 Box Jumps

 

Neymar Workout 2:

• Back Squat – 4×12
• Weighted Lunges – 4×12
• Mountain Climbers – 4×25
• Plank Holds – 4×60 seconds
• Cooldown: 10-minute jog

 

Day Two Neymar workout

If you feel confident enough you can get enough activity and cardio in being active do something. 

Cardio

• Long Distance Cardio: Run 3 miles
• High-Intensity Interval Training:
• 60 minutes on and off cardio
• 1 min on Run 5.5-9 mph
• 1 min off Run 2.5-3.5 mph

 

Day Three Neymar workout

• Warm-Up
• Stretch
• Jog 800m

Neymar Workout 1:

• Circuit: 4 Rounds – 400m run
• 15 Jumping Lunges
• 100 Jump Ropes
• 100m Sprint
• 15 Goblet Squats

Neymar Workout 2:

• Front Squats – 4×12
• Leg Press – 4×12
• Leg Raises – 4×25
• Plank Holds – 4×60 seconds
• Cooldown: 10-minute jog

Day Four Neymar workout

Sometimes he does hiking, tennis, or some type of other movements except doing exercises or going to the gym.

Cardio

Long Distance Cardio: Run 3 miles

High-Intensity Interval Training:

• 60 minutes on and off cardio
• 1 min on Run 5.5 – 9 mph
• 1 min off Run 2.5 – 3.5 mph

 

Day Five Neymar workout

Warm-Up:

• Stretch
• Jog 800m

Neymar Workout 1:

Circuit:

• 4 Rounds – 400m run
• 15 Pistol Squats (each leg)
• 100 Jump Ropes – 100m Sprint
• 15 Weighted Step Ups

Neymar Workout 2:

• Overhead Squat – 4×12
• Hamstring Curls – 4×12
• Sit-Ups – 4×25
• Plank Holds – 4×60 seconds
• Cooldown – 10-minute jog

This is all about Neymar workout routine.

Also Read: Cristiano Ronaldo Workout Routine and Diet Plan

 

Neymar Diet Plan

Neymar follows a healthy diet for diet and tries his best to keep himself sticking to it, but of course, there are occasional treats. He would usually focus on getting protein, carbs, healthy fats, and other essential nutrients. However, there are days when Neymar would dive in treats and eat a hamburger, pizzas, etc. Besides that, his diet is immaculate and often updated by a team of nutritionists. So let’s see a Neymar-inspired diet.

Neymar’s diet includes:

Is Neymar a Vegan?

No, Neymar is not a Vegan.

 

Breakfast

• Eggs with spinach
• Turkey slice
• Avocado toast

 

Snack

• Protein shake

 

Lunch

• Meatball (I prefer chicken breast)
• Asparagus
• Sweet potato

 

Dinner

• Fish
• Salad

That’s all for the Neymar diet plan.

OR

Here we discussed the full Neymar diet plan below with points.

Neymar’s Supplements

Neymar drinks a glass of whey protein in water before and after a workout.

 

Neymar’s Breakfast Meal

His breakfast includes 3 fried eggs with spinach and a few slices of lean turkey.

 

Neymar’s Mid-Breakfast Meal

For a mid-morning breakfast, Neymar drinks a glass of protein shake with a handful of sunflower seeds and almonds.

 

Neymar Lunch Meal

He eats some turkey meatballs with asparagus-like green chutney and half a sweet potato at lunch.

 

Neymar Evening Snacks

Neymar likes to eat some turkey with peanut butter and some sunflower seeds in the evening snack.

 

Neymar’s Dinner Meal

For dinner, he usually prefers white fish with chopped and boiled cabbage. He likes to eat dessert after dinner and has a smoothie prepared with blending fruits juice, carrot juice, whey protein, almonds, blackberries, and half an avocado.

 

On Cheat Day

Neymar indulges in his diet once a week by enjoying French fries and pizza.

This is all about Neymar diet plan.

Also Read: Kylian Mbappé Workout Routine and Diet Plan