Learn All About Leo Messi Workout Routine and Diet Plan | Height, Weight, Body Measurements

Who is Leo Messi?

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Leo Messi is a professional footballer who is regarded as one of the best players ever born and one of the most famous. Leo Messi is currently a forward for the Paris Saint-Germain team.

He’s also one of the fittest athletes, and he’s unquestionably at the top of the list when it comes to learning about football workouts and routines. So, if you’re looking for the Leo Messi workout and diet plan, keep reading.

Body Measurements: Height and Weight

Height 5 ft 7 inch
Weight 65-68 kg
Age 36 years
Chest 42 inch
Waist 30-32 inch
Biceps 14 inch

Lionel Messi: Diet Plan

For the diet plan, I came across some information that stated that roasted chicken is one of his favorite foods. Moreover, despite the fact that Messi and Ronaldo have very different training routines, they share one habit in common: they both eat clean.

You can’t put regular gasoline in a Ferrari, as they say. I don’t know much about his diet, but I’m guessing he eats 5-6 meals per day and gets protein at each one. So, I’ll give you my version of the Messi diet, which you can use to get a body like his.

Messi’s diet consists of the following foods:


  • Ham or chicken sausage
  • Avocado toast
  • Low-fat yogurt
  • Fruits or fruit juice


  • Salad


  • Roasted Chicken
  • Veggies
  • Brown rice


  • Caesar salad

Evening Snack

  • Protein smoothie


  • Whole-grain pasta or fish (sea bream, sea bass, or salmon)
  • Veggies
  • Rice
  • Salad

Leo Messi: Workout Routine

Whether people accept it or not, Leo Messi is the G.O.A.T. It’s as clear as water that Messi has always given it his all. The shock came when he switched teams and joined Paris Saint-Germain. He is, however, still demonstrating his incredible abilities and being one of the best players you could find.

When it comes to Messi’s workout, if we compare Leo to his rival Ronaldo, Ronaldo will be superior in terms of work ethics and dedication. Messi always seems natural to me; it’s as if he was born to play football. I don’t mean to imply that Messi does not exercise or work as hard as Ronaldo. I’m only referring to Leo putting in more effort at camp in terms of actual play and drills than he does at home.

While Ronaldo works hard in camp and on the field, he also works hard off the field. Leo does not enjoy working out as hard in the gym, but he is required to follow the workout routine devised by his trainers. So, what does Leo work on when he works out? Well, Leo is dependent on three things, one of which is his speed. On the official ESPN website, we can see one of his speed and movement routines.

That’s why Leo’s linear speed movements and his multi-directional movement have their own routine. Leo does a lot of bodyweight exercises, plyometric exercises, and other movements in that routine. Both workouts were designed with movement preparation, plyometric training, and movement skills in mind.

After that, Leo works on his dribbling, passing, and shooting skills with game practice and specific drills. However, that’s something you’ll have to figure out on the field, so I won’t tell you much about that workout. Now, I’m not sure about his gym routine or cardio workout, so I’ll give you a routine that I think will work best for you.

We’ll go to the gym five days a week. We will train twice a day for about 2-3 hours each session. It will be extremely difficult, so prepare to sweat profusely, and then do a 5-10km run for the remaining two days of the week to keep your body active. In addition, because your body needs to recover, an ice bath is an important part of training. As a result, after your strenuous workout, make sure you take an ice bath.

The following is a list of Leo Messi’s workouts:

Routine in the Morning

We’ll begin our morning routine by simply waking up and going for a nice jog outside. It’s not so much about how fast you run here as it is about how far you can go. At the very least, we’ll aim for a 5km to near-10km run.

It’s not about speed; we’re trying to build stamina, so take your time and bring an energy drink or water bottle with you. After you’ve finished, we’ll go to ground practice and begin with the linear and multi-directional workouts, which go like this:

Linear speed workout

Movement Reps Sets
Front pillar bridge 30 seconds 2
Knee Hug Lunge Four on each side 1
Inverted hamstring stretch Four on each side 1
Linear pillar skip 15 yards 1
Linear rapid response 2-foot Five seconds 2
Hurdle hop Five hurdles each 2-3
Split squat jump Four on each side 2-3
Marching acceleration wall drill Five on each side 2
Single exchange acceleration wall drill Five on each side 2
Triple exchange acceleration wall drill Five on each side 2
Split stance acceleration Ten yards 3-5
Acceleration to base Ten yards 3-5

Multi-directional speed workout

Movement Reps Sets
Lateral pillar bridge 30 seconds 2
Lateral lunge Four on each side 1
Rotational lunge stretch Four on each side 1
Lateral pillar skip 10 yards on each side 1
Lateral base 1-foot rapid response Five seconds 2
Lateral hurdle hop Five hurdles each 2-3
Lateral bound Four on each side 2-3
Lateral shuffle to cut Four on each side 2
Three-step stabilization hurdle drill Five on each side 2
Three-step continuous hurdle drill Three 2
Three-step hurdle drill to drop step Three 3-5
Mirror drill Three on each side 3-5

Evening Schedule

We’ll do a gym workout in the evening routine; since I can’t figure out exactly what Messi does, I’m taking the same approach as Ronaldo. As a result, we’ll begin with 30-40 minutes of high-intensity interval training (HIIT) cardio.

We’ll run for 15 minutes, then jog for 1 minute before sprinting for 30 seconds. After that, 5 minutes of jump rope and a few minutes of rest, followed by 15 minutes of HIIT hydro-rowing at a moderate speed for 200 meters and a 50-100 meter sprint.

We’ll move on to our weight training and core workout once you’ve completed that routine. Make sure you don’t skip the core workout, which will be a circuit routine that will serve as a cardio finisher for our evening routine.

Weight Training

Sets: 4

Reps: 15, 12, 10, 8

Rest time after each set: 30-40 seconds

  • Weighted Smith machine squats
  • Pulse weighted squats
  • Kettlebell squat press
  • Leg press
  • Leg extension
  • Walking weighted lunges
  • Dumbbell jump squats
  • Flat bench press
  • Dumbbell flyes
  • Dumbbell press
  • Chest dips
  • Lat pulldowns
  • Barbell bent-over rows
  • Dumbbell rows
  • Deadlifts
  • Weighted deep squats with bands
  • Hack squats
  • Bulgarian squats
  • Kettlebell drop squats
  • Leg curls
  • Curtsy lunges
  • Stiff-leg deadlifts
  • Shoulder press
  • Barbell military press
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Barbell curls
  • Triceps pushdowns
  • Triceps dumbbell kickbacks
  • Weighted squats
  • Resistance squat pulse
  • Leg press
  • Box jump squats
  • Glute thrusters
  • Hip abduction
  • Hyperextension
  • Calf raises


We’ll do a quick circuit routine in the core workout, which we’ll do after every weight training session. Let’s get this party 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

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