Footballer Neymar Junior Workout Routine & Diet Plan

Last Updated on December 18th, 2020

If there’s a name in the football world that has stole the limelight suddenly, it has been that of Neymar! The former number 11 of Barcelona has made a move to Paris Saint German for a staggering €222 million which makes him the most expensive transfer in the history of football. Much to the despair of Barca fans, who saw him break one of the strongest trios the footballing world has ever seen, that of Neymar, Messi and Suarez had to see this young magician leave. Neymar had to face the wrath of his fans who claimed he had only left Barcelona in search of money. He is likely to strongly disagree with this sentiment since Neymar is often caught saying money does not motivate him, but following his heart does. This article will give you an insight of Neymar Junior Workout routine and his diet plan.



Neymar, who is 5-7 years younger than Ronaldo  and Messi who are arguably rated as the best players in the world. But this very age factor is what makes Neymar a very hot commodity and this very factor is the reason why his transfer fee is double that of the previous record sum. He will earn half a million dollar a week with his new team and will also be the unquestioned superstar of PSG unlike how he had to play in Messi’s shadow at Barca.

Neymar was born on 5th February, 1992 in Brazil and made his debut in a local club at the age of 17. He won two championships with that club and was named the South American Player of the Year for two consecutive years in 2011 and 2012. Neymar is also the fourth highest goal scorer for his international side since debuting at the age of 18. He is often compared with the likes of Pele and Ronaldinho. Neymar, for a long time has been the face of young footballers and has been an idol for many teenagers who end up replicating his dribbling style, his hair style and even want a body like his! Let us check out Neymar junior workout and his body stats.


Neymar Body Stats

Body measurements

  • Height: 1.79 m (5’9”)
  • Weight: 150 lbs (68 kg)
  • Chest: 38 inches ( 96.5 cm)
  • Waist: 32” inches (81 cm)
  • Biceps: 13.5 inches (32 cm)


The highlight of his playing style has been his dribbling, those impeccable free kicks he takes and all those mesmerizing runs as well. Neymar is often criticized for being selfish. The way I see it is he always goes for glory, he doesn’t like to settle for second place. And for this very reason he likes to keep the ball with himself, take those risks, dribble around because he has the spirit of a champion.

Neymar has spearheaded Brazil into winning the gold medal in Rio’s Summer Olympics and he also took the winning penalty in the finals to his fan’s delight. Neymar’s body type and build is classified as athletic. Neymar is known to spend long hours in the gym. The time is significantly reduced during his matches which balances his workout regime. He starts his workout by stretching and then follows it up with strength building and flexibility exercises. His workout routine mainly relies on Plyometrics, Full body strength training, and high intensity interval training. Let us take a look at Neymar Junior workout regime.


Neymar Junior Workout routine:


Plyometrics are the type of exercise which involve training using own’s body weight. This type of exercise strengthens and increases the efficiency of fast twitch fibers. This is extremely important for an athlete like Neymar since his core strengths lies in his speed on the pitch and his ability to dribble past players. Plyometrics also improves the flexibility of one’s body and pushes ones physical limits. That’s why these are the part of Neymar Junior workout routine.


  • Burpees with a truck jump
  • Lateral triple jump
  • Alternating lunge jumps
  • Truck jumps
  • Judo Roll with jump
  • Knee leg squat
  • Single deadlift into jump


Neymar Junior workout
Neymar Junior workout


Full body strength training

A full body exercise involves exercising with low-weights in quick succession. Each exercise is done for a certain number of times followed by another exercise which together forms a circuit. An ideal training regime includes 2-4 circuits with a gap of not more than 1 minute between two circuits.

Day1: Full body (Chest, shoulder, back, biceps, triceps, abs, legs, calves)

Day2: Rest

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Day3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)

Day4: Rest

Day5: Full body (Back, chest, legs triceps, biceps, calves, shoulders, abs)

Day6: Rest

Day7: Rest


High Intensity Interval Training

High intensity interval training or HIIT mainly aims at maintaining the fat content in your body. Neymar has a lean physique which is ideal of an athlete. Maintaining such body requires immense amounts of determination and absolutely marginal amounts of fat in your body. Studies on Neymar state that he has lesser fat content in his body than a super model! Now that is only possible if you follow Neymar Junior workout routine.


  • Jump Rope
  • Plyo Push-ups
  • Renegade rows
  • Treadmill Incline Sprints
  • Dips
  • Travelling Side lunges


Neymar playing for Brazil
Neymar playing for Brazil


Neymar as a player has grown up playing in the streets of Brazil. These street football courts were small and the players mostly had very few touches of the ball and mainly focused on dribbling. Long shots, long crosses and long sprints were a rarity in these courts. Hence when Neymar follows this workout regime, it only adds to his natural strengths. The variation in his workout makes him a balanced athlete and also boost his overall stamina. What also comes naturally to him is that he plays on his strengths and tries to isolate all of his weaknesses which eventually make him a better player.

Neymar has openly admitted that he is a big lover of junk food. But contrary to his dream of eating junk every day, his dietitian doesn’t let him eat junk at all! To Neymar’s despair, the junk food must be brought down to zero. On the other hand, it is absolutely important that he consumes more of food that is conducive to longer and higher intensity periods of training. To meet the demanding physical challenges, Neymar is put on a hyper-calorie diet, which means he consumes 2600-3300 calories a day.

However, the staff and the dietitians were rigid about where these calories came from, around 60% came from carbohydrates, 30% from proteins and the remaining 10% from fats. The framework of Neymar’s diet is based on this breakup of nutrients. Following is Neymar’s nutrient intake.



Although carbohydrates are not the essential source of muscle development, it is just an alternate name of sugar. Professional footballers like Neymar should look towards complex carbs as their primary energy source. Complex carbs take relatively larger period of time to break down and thus provide consistent  source of energy.

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When it comes to really building muscle, protein is the nutrient one should be looking at. What Neymar has built over a period of time is called a lean physique. Hence one must be very careful while selecting the source of protein intake. To develop lean muscles like Neymar’s, one should avoid conventional protein intakes which contain large amounts of cholesterol and fat.


Neymar - the Brazilian Footballer
Neymar – the Brazilian Footballer


Let us now take a look at Neymar’s Diet Plan


Meal 1


Meal 2

  • 3 Scoops of Whey
  • 2 TBSP Flaxmeal


Meal 3

  • 8 oz Chicken
  • 1/2 TBSP Olive Oil
  • Spinach Salad (w/Tomatoes)


Meal 4

  • Recovery Shake*
  • 2 Scoop Whey
  • Gatorade


Meal 5

  • 8oz Chicken
  • Spinach
  • 1/2 Cup Brown Rice
  • 1/2 TBSP Olive Oil


Meal 6

  • 2 Scoops Whey
  • Concentrated Fish Oil


To maintain this body, one needs a lot of patience and dedication. Follow Neymar Junior workout regime regularly and you will have a body like his. Not immediately, but definitely!!


Hope you liked this article about Neymar Junior Workout regimen and diet plan.


Stay Healthy! Stay Fit!

Shubhankar Kamat
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