Workout Routine and Diet Plan for Robert Lewandowski: Robert Lewandowski is a professional footballer who currently plays for FC Bayern Munich and the Polish National Team.
Robert is well-known for his football abilities and is considered one of the fittest players in the game. His body shape and physique are particularly impressive, so keep reading if you’re interested in the Robert Lewandowski workout routine and diet plan.
Body Measurements: Height and Weight
| Height | 6 ft |
| Weight | 80-82 kg |
| Age | 32 years |
| Chest | 43 inch |
| Waist | 32 inch |
| Biceps | 15 inch |
Robert Lewandowski: Workout Routine
Robert is a professional player who enjoys working out and staying in shape. Many footballers don’t like to stay ripped and gain some good muscle mass, so I believe Robert has one of the best body physiques of all footballers. Robert, on the other hand, is not like that. He focuses on gaining muscle mass and keeping his body fat percentage as low as possible while maintaining his speed and flexibility.
As a result, the question arises as to how Robert can maintain his physical fitness. So, I looked up some articles and posts and quickly figured out the structure of his workout. When Robert is not at the training camp, he spends his time doing football drills, agility drills, and soccer practice. He works out and stretches frequently. Robert’s workouts are different depending on what he wants to do.
I also discovered kickboxing, cardio, cycling, running, resistance training, weight training, and other activities on his Instagram page. So, because Robert’s training is constantly changing and he likes to mix things up, there isn’t a single workout that he sticks to; that’s why I can’t give you much more information about his workout plan. However, I can still give you a great workout to help you achieve Robert’s physique.
The workout will consist of doing everything Robert does, and it will be split into two parts, each lasting about two hours. Remember that when Robert is not in training camp, he will most likely follow this routine. Let’s get this party started:
Routine in the Morning
I want to include all of the C&C workouts in my morning routine. The C&C workout is a combination of cardio and core exercises that I believe works best when done together. It’s something I prefer to do, particularly when training like a pro athlete.
Cardio
In terms of cardio, I would recommend a variety of high-intensity interval training (HIIT) workouts to help you gain stamina while also shedding unwanted body fat. On his Instagram, I’ve seen Robert doing a lot of cycling, running, and kickboxing. As a result, we’ll include it in this routine as well. Cycling, running, jumping rope, and hydro-row will be among the four exercises we will perform.
- Running: 15 minutes of running with 30 seconds of intervals sprints after every minute.
- Cycling: 15 minutes of Cycling with 30 seconds of intervals after every minute.
- Jump Rope: 15 minutes of Intense jump rope in sets of one minute with 15-30 seconds rest.
- Kickboxing: 15 minutes of kickboxing with 30 seconds of intervals sprints after every minute.
Core
In the core workout, we’ll do a quick circuit routine to help you get that cardio finisher and burn all of the fat in your core area. 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
Evening Schedule
The evening routine is primarily for strength and weight training to ensure that you get a good workout. Let’s get this party started.
Weight Training
I prefer a four-day mixed weight-training routine that focuses on both the upper and lower body. Now I’ll show you a simple routine, but remember that you can add resistance bands to any of these exercises for added resistance. Also, with extra resistance, try to be explosive with exercises like bench press, deadlifts, and squats.
Sets: 4
Reps: 15
Monday
- Push-ups
- Pull-ups
- Bench press
- Dumbbell flyes
- Lat pulldowns
- Cable rows
- Shoulder press
- Lateral raises
- Shrugs
Tuesday
- Squats
- Jump squats
- Weighted squats
- Barbell front squats
- Leg press
- Lunges
- Leg extension
- Stiff-leg deadlift
Thursday
- Wide grip push-ups
- Diamond push-ups
- Biceps dumbbell curls
- Barbell curls
- Hammer curls
- Triceps pushdowns
- Triceps bench press
- Triceps dumbbell kickbacks
Friday
- Smith machine squats
- Hack squats
- Crusty lunges
- Skater lunges
- Hip thrusters
- Hip abduction
- Calf raises
- Hyperextension
Strengthening Exercises of Robert Lewandowski
We’ll be doing strength training for two days (Wednesday and Saturday), and I recommend doing exercises like deadlifts, sumo deadlifts, snatch, clean and jerk, rope climb, battle rope, carriers, farmer walks, sled pull and push, and so on.
This workout will provide you with a good training routine as well as an overall body workout and strength. So make sure you do that, and if you want to add resistance lunges, planks, TRX rows, muscle-ups, and other exercises to the routine, go ahead.
That concludes Robert Lewandowski’s workout regimen.
Robert Lewandowski: Diet
During a recent interview, Robert stated that he eats a high-protein diet and carbs during training camp so that he can play the next day. Also, Roberts’ breakfast included tuna, and his dinner consisted of rice pudding. So let’s try to find a diet that includes these foods and results in a healthy body.
Robert Lewandowski eats the following foods:
Breakfast
- Tuna sandwich
Snacks
- Protein Smoothie
Lunch
- Chicken breast
- Rice
- Veggies
Evening snack
- Soup
Dinner
- Salmon salad
Dessert
- Rice pudding
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