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RaphaŽl Varane Workout and Diet

Raphael Varane’s career and overall achievements have presented him as one of the best defenders in the world of football. His resume includes multiple UEFA Champions League titles and a World Cup victory with the French national team in 2018. 

As a professional footballer, Raphael Varane knows the importance of athletic fitness and maintains it with proper workouts and diets. Being a central defender on the team, his role demands a combination of speed, strength, and power. Seeing his ability to cover the ground swiftly and the way he engages in one-on-one situations highlights the importance he puts on his physical health. 

So, let us delve into the details of what Varane eats and does in his workout routine to stay fit and perform well. 

Raphael Varane's Workout 

Following is the closest we could get to Raphael Varane's workout plan throughout the week. You must know that a few or many exercises may differ according to the demand and physical requirements of the time. 


Monday is usually a back and abs day for Raphael Varane. If you see him in the gym on Monday, you will probably notice Varane doing 4 sets of the following exercises. 

  • Twenty minutes of cycling for warm-up in the beginning. 

  • Seated dip machine (8-12 reps)

  • Hammer strength lateral pull-downs

  • Hammer strength chest press (8-12 reps)

  • Hanging leg (20 reps)

  • Decline sit-ups (20 reps) 

  • Cable press down using a bar (8-12 reps)

  • One-arm dumbbell rows (8-12 reps)

  • Low back extensions (10 reps)


In Varane's workout routine, Tuesday is reserved for chest, abs, and biceps. You will see him doing four sets of the following exercises after twenty minutes of cycling for warm-up. 

  • Incline dumbbell presses (8-12 reps)

  • Standing straight bar curls (8-12 reps)

  • Hammer curls (8-12 reps)

  • Seated dumbbell curls (8-12 reps)

  • Laying alternating leg raise 

  • Flat bench dumbbell presses (8-12 reps)


Rest day. 


After one day of rest, Raphael Varane resumes his workout session by working on his shoulders and abs. 

The workout routine involves four sets of the given exercises. 

  • Twenty minutes of cycling as a warm-up 

  • Seated shoulder press (8-12 reps)

  • Decline sit-ups (8-12 reps)

  • Seated lateral raises (8-12 reps)

  • Hack squat machine (8-12 reps)

  • Angled lateral pull-downs (8-12 reps)

  • Leg presses with bands to add resistance (8-12 reps)


On Friday, Raphael Varane works on his hamstrings and calves. He will do four sets of the given exercises.

  • Cycling for warm-up. (20 minutes)

  • Standing calf raises (8-12 reps)

  • Seated calf raises (8-12 reps)

  • Laying leg curls (8-12 reps)

  • Standing leg curls (8-12 reps)

  • Dumbbell stiff-legged deadlifts (8-12 reps)

  • Lying alternating leg raises 

Saturday and Sunday

Both Saturday and Sunday are rest days for Raphael Varane. 

Raphael Varane's Diet Plan

Just like any other professional athlete, Raphael Varane’s diet plan includes a balanced intake of proteins, carbohydrates, healthy fats, and minerals. Proteins offer the main building blocks for lean muscles, and carbohydrates offer energy reserves that players can later use on the ground field. 

Moreover, healthy fats and minerals are essential for boosting the immunity of the body. Apart from this, meal timing also plays an important role in Varane’s diet plan. He basically follows a five-meal diet plan that allows you to eat smaller portions throughout the day. This list of meals that Raphael Varane eats keeps changing according to his mood, physical requirements and needs. 

However, the main ingredients of Raphael’s diet plan include eggs and toast for breakfast, chicken breasts for lunch, and steak with vegetables for dinner. Along with these three main meals, snack time includes fresh fruits and nuts. Moreover, Varane also takes a protein shake before bed to allow proper muscle repair and growth. 

Let us tell you one thing before you blindly follow any athlete's diet plan. 

‘If one thing is working for your favorite athlete, it might or might not work for you.’ 

Before you start blindly following your star’s move, make sure you consult a dietician and find out what is beneficial for you and what is not. 


If Raphael is excelling on the field, it is all due to his dedication to a detailed workout and a balanced diet plan. The attention to detail in his workout plans, from a warm-up to working on every single part of his body, shows when he plays on the field.


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