Sergio Ramos Workout Routine and Diet Plan [Updated]

By | October 5, 2023

Sergio Ramos Workout Routine and Diet Plan [Updated]: Sergio Ramos is a professional footballer who plays for the Paris Saint-Germain and Spain National Team as a Defender. Sergio Ramos is undoubtedly known as one of the best defenders ever seen in this game, and that’s why he is so popular. But, besides his skills, Sergio Ramos is also known for his fitness. So if you also want the Sergio Ramos workout and the Sergio Ramos diet plan.

Sergio Ramos Workout Routine and Diet Plan [Updated]

Sergio Ramos Workout Routine and Diet Plan [Updated]

Sergio Ramos Body Stats

Height 6 ft 1 inch
Weight 82 kg
Age 35 years
Chest 43 inch
Waist 31 inch
Biceps 14 inch

Also Read: Mohamed Salah Workout Routine and Diet Plan


Sergio Ramos Workout Routine

Sergio Ramos is a professional player known worldwide for more than 16 seasons with Real Madrid. However, in 2021, Sergio Ramos signed with the Paris Saint-Germain club and is now playing for them as a defender. If you ever talk about the defense and who is the best defender in the league. I can assure you that Sergio Ramos’s name will surely pop up. So if you also want to know how the athlete keeps himself fit and what exercise Sergio Ramos does to stay Athletic, keep reading.

After searching for a while, I was able to find a few things related to the player. While there is no recent article or interview of Sergio Ramos, I still find his training updates in many different videos that Sergio Ramos posted on his Instagram. Sergio Ramos does a lot of training routines that include cardio resistance; he also mixes up weight training and interval training. All of these workouts are the things he does besides his football training.

Sergio Ramos most likely works with Roundo, agility, sprint, shooting drills, dribbling, tackling, etc. Unfortunately, I couldn’t find a whole routine for his football workout, so I would suggest asking your coach to help you get more information about what Sergio Ramos would do for his football workout. You can also look up some videos on YouTube for various football drills for defenders to get started.

However, we still need to focus on our cardio, agility, plyometrics, core, and lifting workouts. So I will be giving you a five-day workout routine where we will be mixing different workouts to get you a great workout. Sergio Ramos would most likely focus on overall body physique rather than a particular body area, so please don’t do the traditional workout here for weight training. Now, let’s get started with Sergio Ramos’s routine:

Sergio Ramos workout includes:

Sergio Ramos Workout Routine

Sergio Ramos Workout Routine


In the cardio workout, we will be doing various things. If you look at Sergio Ramos’s Instagram, he loves adding some resistance while working out on cardio. For example, in this video that Sergio Ramos posted, you will see him making the short sprints with this resistance equipment. Later on, you can also see Sergio Ramos running on the sand, which puts a lot of resistance. It’s like wearing ankle weights while running.

Sergio Ramos can be seen running zig-zag, focusing on his direction-changing speed and lateral speed. Lastly, I also found that Sergio Ramos loves adding Sprint intervals running. You can see this video here that he posted where Sergio Ramos did like 12 sprints of I don’t know how many yards or meters. Make at least a 100-meter sprint to give you a cardio routine inspired by all of these workouts.


Treadmill workout

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



  • 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
  • Ten rounds of Zigzag run on sand (40 seconds on 20 seconds off)
  • Rest for two minutes
  • 8-10 hill sprints 50 meters (30 seconds rest maximum between each sprint)


Strength and Conditioning

We will be working on overall fitness routines that include more compound movements for strength and conditioning. There will be some isolated movements, but mainly we will focus on compound training and functional training. Also, the lift will be three days a week; the rest two days, we will do plyometrics and core workouts.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)



  • 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



  • 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



  • 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 Sergio Ramos workout routine.

Also Read: Lionel Messi Workout Routine


Sergio Ramos Diet Plan

Sergio Ramos focuses on eating clean and well; he often says that he is a role model in interviews. So he needs to make sure he can be the best that people follow. His diet starts with a cup of coffee and ends with some cod and herbs. His breakfast is usually more nutritious, but if Sergio Ramos doesn’t have practice on that day, he will go for something lighter. Now let’s see the things Sergio Ramos has mentioned for his diet.

Sergio Ramos diet includes:

Sergio Ramos Diet Plan [Updated]

Sergio Ramos Diet Plan [Updated]

Is Sergio Ramos a Vegan?

No, Sergio Ramos is not a Vegan.



  • Avocado bread
  • Turkey breast
  • Coffee



  • Berries
  • Almonds
  • Yogurt



  • Salad with sunflower and pumpkin seeds
  • Veggies



  • Protein shake
  • Banana



  • Cod sprinkled with some lemon
  • Herbs
  • Olives

That’s all for the Sergio Ramos diet plan.

Also Read: Neymar Workout

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