how to have athletic body like cristiano ronaldo

Day 1: Repeat Circuit 3x

• Barbell Squat
  8 reps
• Box Jump (At least 20")
  10 reps
• Broad Jump
  8 reps
• Jumping Lunge
  8 reps each leg
• Lateral Bound (12")
  10 reps each leg

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Day 2: Rest

Day 3: Repeat Circuit 3x

• Burpee Pullup
  10-15 reps
• Bench Dips
  20 reps
• Pushups
  20-30 reps
• Medicine Ball Toss
  15 reps
• Push Press
  10 reps

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Day 4: Quads/Cardio

• Power Cleans
  5 sets of 5 reps
• Sprinting
  8 sets of 200 meter reps

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Day 5: Stability/Core

• One-Arm Side Deadlift
  3 sets of 5 reps (each arm)
• Dumbbell One-Legged Deadlift (Shown with kettlebell)
  2 sets of 10 reps (each leg)
• Knee Tuck Jump
  3 sets of 10-12 reps
• Overhead Slam
  3 sets of 10-12 reps
• One Leg Barbell Squat
  2 sets of 5 (each leg)
• Hanging Leg Raise
  3 sets of 10-15 reps

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Day 6: Rest

Day 7: Cardio

• Rope Jumping
  10 sets of 1 min on, 1 min rest
• Resistance Sprinting
  10 sets of 50 meters