Manny Pacquiao Workout Routine and Diet Plan

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Emmanuel "Manny" Dapidran Pacquiao who is born December 17, 1978, is a Filipino professional boxer and politician who is now a Senator of the Philippines and as party president of the PDP–Laban party. Most famously known by his nickname, "PacMan", he is considered as one of the most prominent licensed boxers of all time.

Manny Pacquiao

Manny Pacquiao is the only eight-division world titleholder in the antiquity of boxing and has won twelve major world titles. He was the first boxer to win the lineal championship in five separate weight classes, the first boxer to gain significant world titles in four of the eight "glamour divisions": flyweight, featherweight, lightweight, and welterweight, and is the single boxer to own world championships over four decades (the 1990s, 2000s, 2010s, and 2020s).As of 2015, Pacquiao's games had produced $1.2 billion in wealth from his 25 pay-per-view matches. According to Forbes, he was the second-highest-paid professional in the world in 2015. In July 2019, Pacquiao grew into the oldest welterweight world champion in history at the age of 40, and the first boxer in the record of boxing to become a distinguished four-time welterweight champion after beating Keith Thurman to win the WBA (Super) welterweight title. Pacquiao has continued to have the WBA (Super) welterweight license since July 2019. As of November 2020, he is regarded as the world's eighth-best determined boxer, pound-for-pound, by BoxRec, ninth by Boxing Writers Association of America, and tenth by ESPN. He is also classified as the world's third-best active welterweight by the Transnational Boxing Rankings Board, ESPN, The Ring Magazine, and BoxRec.With many accomplishments in his name, there might be many things that Manny Pacquiao does in his routine for him to achieve such great success. In this article, we will cover all the workout routines, the daily routine, and even the diet plan of Manny Pacquiao which helps him achieve all his goals without a fail. So read on to know all about Manny Pacquiao!

Manny Pacquiao Statistics

  • Birth Year: 1978
  • Birth Date: December 17,
  • Height: 5’6’’ (1.68 m)
  • Reach: 67 in (170 cm)
  • Nick Name:  Pac-Man, Ang Pambansang Kamao (The Nation's Fist), The Mexicutioner, The Destroyer, Fighting Pride of the Philippines, Pambansang Ninong (National Godfather), The Fighting Congressman

Manny Pacquiao Awards and Achievements

Manny Pacquiao was titled "Fighter of the Decade" for the 2000s (decade) by the Boxing Writers Association of America (BWAA), World Boxing Council (WBC), and World Boxing Organization (WBO). He is also a three-time The Ring and BWAA "Fighter of the Year," getting the honor in 2006, 2008, and 2009, and the Best Fighter ESPY Award in 2009 and 2011.

Manny Pacquiao

Manny Pacquiao Workout Routine

On a fabulous boxing resume that holds heroes like Marco Antonio Barrera, Érik Morales, Oscar De La Hoya, Miguel Cotto, and Shane Mosley, Thurman might be one of Pacquiao’s most immeasurable successes, all matters are taken into consideration. And he clearly has been quite motivated to go through all of it. He says, "I don’t know how many more fights I have. All I know is that I’m pushing myself with hard work. Motivation is a desire from my heart. I love doing what I do."Manny Pacquiao has quite a grueling workout schedule. For example, he runs every single morning. After his run, Manny Pacquiao would work on his strength and conditioning with his coach Justin Fortune and then on his speed and agility. “We do a lot of lower-body and upper-body plyometric work because they’re explosive exercises and they use fast-twitch muscle fibers,” Fortune said. “We do jumps, floor ladder work, and for the upper body, a lot of ball work and basically speed-pushing work.”Pacquiao will go back to his home for breakfast at 8 am and a morning nap. At approximately 1-1.30pm he’ll come back at Wild Card Gym in West Hollywood, maintained by long-time trainer Freddie Roach, to practice for his boxing. A regular method will perceive Pacquiao doing 10 rounds, with two separate players; 15 rounds on the heavy bag, double-ended bag, speed bag; jump rope, and shadowboxing. There’s a very small amount of weight training required as Roach thinks it can decrease down shorter fighters. Rather, the center is on a mixture of calisthenic activities and loads of cardio work.No matter what the workout is, it finishes with a thousand sit-ups, a daily ritual ever since Manny Pacquiao lost from a hard body shot versus Thai boxer Medgoen Singsurat in 1999.“After training, we go to a Thai restaurant near the gym for lunch and then head back home where I relax, play chess with my friends or watch a movie a home, followed by dinner,” Pacquiao told about his daily routine in many interviews, “After dinner, I read The Bible or discuss it with my friends and I’m usually in bed by 10 p.m,” he continues.During his in-season or training, his daily routine looks just like any other. He wakes up quite early, preferable before sunrise for an early morning run which is imperative in the Hollywood hills. Related to his opponent, Floyd Mayweather, Pacquiao embraces the limelight and usually has over 30 people around him at all times, which includes a whole team of trainers, assistants, cooks, drivers, and even fans who are inspired by him and hoping to get a little glimpse of him whenever the chance is right.Manny Pacquiao does not have a set workout routine which he has shared with his fans and audience but his training session can also be varied equally and would look typically like this:

Monday and Wednesday Manny Pacquiao Workout Routine

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  • Running for 10 miles (stamina building)
  • 8 rounds of shadowboxing
  • 15 rounds of sparring
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of Jump rope
  • 2 sets of Ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of diagonal crunches (both sides) of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • 10 rounds of agility ladder drills (speed workout)

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Tuesday and Thursday Manny Pacquiao Workout Routine

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  • Warm-up exercise (running for 10 miles) (stamina workout)
  • 8 rounds of shadowboxing with dumbbells in each hand
  • 15 rounds of mitt training
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of jump rope
  • 2 sets of ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • Plyometric exercises

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Friday Manny Pacquiao Workout Routine

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  • Warm-up exercises (stretching)
  • 3 sets of shadow boxing of 3 minutes
  • 8-20 rounds of mitts
  • 3 sets of double end bag of 3 minutes
  • 3 sets of speed bag of 3 minutes
  • 3 sets of jump rope of 3 minutes
  • 6 sets of shadow boxing of 3 reps
  • 10 sets of ab exercises of 100 reps

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Saturday Manny Pacquiao Workout Routine

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Stamina building workout (running/sparring)

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Sunday Manny Pacquiao Workout Routine

Rest day

Pacquiao’s training program is exhausting— 6 days a week, with repeated training gatherings (morning and mid-afternoon) on 3 of those days — but that’s how he prefers it. “I’m addicted to training and exercise, even when I don’t fight scheduled,” Pacquiao said in an interview session with a reputed magazine. “I work hard so I can fight easy.”Even when Manny Pacquiao is not training too hard, he likes to keep it pretty busy for himself and he stays active by doing his chores and playing basketball or any other kind of sports. It is known as active recovery and Manny Pacquiao thinks that it is important to keep up a healthy lifestyle and maintain stamina.

Manny Pacquiao

Manny Pacquiao also talks of the changes he has seen and noticed in his energy and fitness levels as he has grown older. “At 40, you're supposed to be slow and lazy. For him, it’s a big difference. He’s still fast and strong as ever because of his motivation,” says Fernandez, a lifetime companion of Pacquiao who took over head coaching responsibilities from Roach in 2018. “He told me one time, ‘I want to stop, but I can’t because my body wants it.’ He’s a training addict.”

Even when he’s not planning for a fight, Pacquiao is on the basketball court with four hours of basketball a day during his offseason. “He’s training smarter, not harder, and listening to his body,” says Fortune, a strength and conditioning coach who earlier instructed Mike Tyson. “He now realizes the advantages of not burning himself out. One extra workout that turns bad could set you back two-or-three weeks. When Manny calls me and says ‘I need to rest,’ I want to thank him because a lot of fighters will try to push through it, and that’s a mistake.”

Speed and Power

For Manny Pacquiao, speed and power are one of the biggest tools that one would follow if they need to work like him in the ring. His real talent lies in the explosive power and strength that he shows in the ring like his opponents like Oscar De La Hoya, Miguel Cotto, and Ricky Hatton in the past. Pacquiao’s strategy is to improve on power and speed. Manny’s foundation is still easy but gets the most out of him from rotating medicine balls, wheelbarrow carries, and knocking a tire with a sledgehammer. There are not complicated drills that are involved behind his form of training methods and are something that has been in play for many seasons and many players. These exercise help to build stamina and strength and the most important part is that it builds explosive power required for his sport.

Manny Pacquiao Training Routine – Plyometrics

Manny Pacquiao is also a great fan of plyometrics which involves using explosive strength-building exercises in short intervals of time. These exercises would increase the power of the fighter in addition to the speed and strength.Some of the activities Pacquiao would do with Plyometrics would be power skipping, squat jumps, splits, vertical depth jumps, and push-ups. Manny takes less than 60 seconds of rest in between each set which helps to stimulate the recovery demands needed by the fighter.

Manny Pacquiao

For example, Pacquaio’s push-up course begins with his hands separated narrowly on the floor, he then pops up and comes back down softly. This course has four varieties, but they all strive to accomplish the very purpose.

Balance, Stamina, and Typical Regime

For balance exercises and improving this part of his routine, Manny would do some dumbbell work with rows and rear delt raises. Manny Pacquiao also includes long runs into his system on sparring days, where he runs 30 minutes on flat facades so he can protect his legs for sparring, but in non-sparring days Pac will continue for 1 hour (8 miles uphill).His usual method involves running 8 miles which will improve the stamina, 8 rounds of shadow boxing, 15 rounds of sparring, 10 rounds of the speed bag, 10 rounds of heavy bag, jump rope, ab crunches, knee-ups, bicycle work, leg crunches, side crunches, Russian twists and ladder drills (speed).We’ve all noticed how hard is Pacquiao’s brutal sparring sessions at the Wildcard Gym, with the heat cranked up to complete, Pacquiao pulls apart his enemies by leading them down steering stinging combinations. He tells his fans that if they want a similar kind of physique or stamina as Manny Pacquiao himself, they will have to work hard on their physical routine and building stamina and strength.Many players don’t coincide with the Wildcard gym damaging sparring gatherings, nevertheless, where competitors would be running toe to toe in full action mode a lot of the season. Amir Khan was one competitor who didn’t love it when he was at the gym clearly.

Manny Pacquiao

That was all to Manny Pacquiao's workout routine and what does he do to achieve such a great physique but there is also something about his diet plan which helps him achieve such great strength and fuels his body for the training sessions as well as his matches. So read on more to know completely about his nutritional intake.

Manny Pacquiao Diet Plan

No boxer has achieved such worldwide fame as Manny Pacquiao in this sport and it is because of his effort and dedication, no matter if it is an in-ring skill and out-of-the-ring attempts at things such as basketball, films, and Philippine politics. However, one thing is there to stay. None of it would have been possible, thanks to Manny Pacquiao's diet routine. It is really something that helps him achieve his goals. He gained this status only by eating what he eats and nothing else. It is his ethics and regulations.

And make no error about it, Manny Pacquiao is in the GOAT discussion. The not-yet-retired “Pac Man,” as he’s well known as has a career record of 62-7, with 39 of those wins befalling from a smash. He’s damaged many of the game's greatest players— Oscar De La Hoya, Tim Bradley, Miguel Cotto, etc — in front of sold-out Las Vegas crowds.

But maybe most significant, Pacquiao has won 12 world championships in eight different weight classes over his occupation. From his first feeling of gold at flyweight (112 pounds) to his most current at welterweight (147 pounds), that performance is nothing diminutive of unbelievable. Moving forward in the weight classes can have two sides to it. The extra weight that has been carried only if it is a few pounds would make all the difference, especially on his powers, reflexes, speed and other things included. To make all these moves and train for it, Manny Pacquiao does have to have a correct diet plan. This tells how committed Manny Pacquiao is to his whole routine.

We’ve done our study to comprehend what kind of diet and devotion propelled Pacquiao into the pantheon of sagas in the boxing chronicle. Here are some sharp details about Pacquiao’s eating habits. First and foremost, his metabolism is quite ridiculous and freakish as it has been described by his coach, Justin Fortune. Fortune has been his strength and conditioning trainer on two separate times, including his most current win against Keith Thurman (which concluded his unbeaten run).

Manny Pacquiao

Per Fortune, Manny Pacquiao ends up eating and digesting down 7,000 calories of food during game lead-ups without difficulty. 7,000 calories! Furthermore, Pacquiao fought Thurman at 147 pounds so that should present you a clue about how many calories he really burns off through training, too. And the fact that he has entered his 40s makes this thing even more impressive to look at! If it had been any commoner, the metabolism at his age would have slowed down quite intensely. But apparently, the metabolism of Manny Pacquiao has not. It is because he has a life that is dedicated to clean eating and grueling sessions in the gym which has helped him keep the whole metabolism in the top shape possible.To fuel his sick body during training, Pacquiao quaffs down six meals per day. And quite interestingly, that involves a lot of Pinoy preferences. Betwixt Pacquiao’s favorite meals involves Beef Tapa, chicken broth made with papaya, ginger and onions, dried squid, kebab, and of course, Tinolang Manok. White rice and vegetables complete almost every meal, too.One of the staples in his diet is the proteins hake which he drinks as soon as he wakes up in the morning, that is, at 3 AM. He gulps down a protein shake and starts working out within half to one hour. Manny Pacquiao really believes in the fact that you are what you eat and in his case, it is always something healthy and clean.


For Manny Pacquiao, warm milk holds a very important place in his heart. It might seem like an odd concept especially to the westerners who drink their milk cold but Manny Pacquiao would always drink his milk a little warm. Just request Buboy Fernandez, one of Pacquiao’s most intimate associates. A previous coach of Pacquiao, Freddy Roach, has a hilarious account involving the two that incorporates warm milk.

Manny Pacquiao

As his coach, Manny Pacquiao once slapped Fernandez because he handed him a bowl of Beef Bulalo with a glass of warm milk along with it. It was quite funny and shocking as he could slap his best friend over a glass of missing warm milk! Obviously, that episode was one of two points that Roach ever saw Pacquiao angry. Here’s a person that gets hit in the head for a living. And still, it’s a loss of warm milk that makes him angry like a firework.No matter if it’s just warm milk-fueled violence, eating 7,000 calories daily, or 3 am wake-up calls to influence up his physical form, Pacquiao takes his diet very seriously. And his out-of-this-world victory confirms it. Naturally, his training schedule and his competitions can be very demanding, and for achieving all the success that he has achieved it is very impact that his diet plays a major influence on his activity levels and makes him committed in the kitchen.

Manny Pacquiao

In the normal days, and to fuel his meticulous training routine, Pacquiao quite trusts on generous helpings of Filipino food, which combines “white rice, chicken and steak kebab, fried squid, sliced bananas, beef, and cabbage soup, and eggplant omelet with bitter melon,” as reported by Manny Pacquiao himself in a recent interview about his health and nutrition.

Manny Pacquiao

Unlike other boxers who have to train and have a diet to gain weight, for Manny Pacquiao it is the opposite thing he has a smaller frame as compared to others. He has to make sure how to keep his weight one. Thus he has a huge cooking team for himself which makes sure that he has the access to his favorite Filipino food no matter where he goes.

Routine exercise and diet are necessary to Pacquiao. “If you’re changing your food during training, your condition will change. That’s the most important thing,” he told in a recent interview in the lead-up to the Thurman bout. “What you eat from the start of the training, then that’s your food, every month, every week, every day.”Everything in his training schedule is planned according to his health and it makes him super confident for his next match. He says, "I train Monday through Saturday every week of training camp. It is a strict schedule that allows my body to rest between morning and afternoon sessions so that I can perform my training at my best. Everything is geared to one goal, peaking physically and mentally."But to keep his 147-pound fighting weight, the practice is the only section of the championship comparison. At most maximum times, Pacquaio finds himself having a diet above 7,000 calories -- or more than double what the average American eats. But worry not because it is all part of the routine that has helped Manny Pacquiao become one of the best and topmost fighters to win in 8 different weight divisions. The secret to Manny Pacquiao's success is his successful diet that has two post-workout meals which are full of proteins and carbs to keep his energy going.

Manny Pacquiao

The knockout nutrition plan starts with oatmeal, the one food he eats after every training session -- whether he's running, boxing, or lifting weights.

"My favorite meal for my fighters and myself is the post-workout meal: Raw oatmeal, nonfat milk, fresh berries, and honey," says Los Angeles-based Alexa Ariza, Pacquaio's strength and conditioning coach. "It's slow-cooked in milk; the oats consume the honey and that's determined to be the best meal for quick recovery during camp."

In enhancement to the carbs from oatmeal, Ariza strikes up the anabolic potential of the champ's post-workout snack with 30 grams of protein in a drink prepared from two scoops of Designer Whey protein combined with water. "Pacquaio's calories are through the roof, so he can put in the same intensity the next day and not burn out. If he's not hitting those calories, he's burning muscle -and he can't afford to do that." says, Alex Ariza, Manny Pacquaio's trainer.

Why He Loves It

When you work out as regularly and as arduously as Pacquaio, food brings on attached value. "It [the meal] all works together especially after a workout to get us ready for later in the day," says Ariza. "We adjust meals depending on how the training day seems to be working out," Ariza confides. "Some days, workouts are intense, especially in the beginning of camps when Manny is doing strength and conditioning, it's almost like a hell week."However, oatmeal is not the only means that fuels the grueling workouts of the boxer. There is also the second post-meal workout that can be said to be the champ's favorite food in the whole world!

Manny Pacquiao

In the afternoon, Pacquaio moves towards Wild Card Gym where practice sessions in the ring focus on a game project designed by coach Freddie Roach. There, Pacquaio eats another post-workout meal of beef tapa, a Philipino dish of light strips of sirloin cured in sugar, soy sauce, garlic, and black pepper that's steamed and fried. Sides combine steamed white rice, tingling manok, a chicken-based soup with ginger and greens, and a plate of melon and mango.

The reason for eating so much food is to not let the boxer burn muscles but just fat. Thus it is impotent to work hard and eat more to keep in the muscles. "Pacquaio's calories are through the roof, so the next day he can put in the same intensity and he doesn't burn out," says Ariza. "If we're not hitting those calories, Manny's burning muscle and he can't afford to do that," the Colombian-born trainer explains.

What makes it a healthy meal?

Carbs are one of the most important sources of energy that must be eaten by athletes and especially an athlete who is trying to keep up with the weight and his energy levels at all times. It is also a great post-workout and pre-workout snack that will give more energy to the member.

"Oats are great carbs. Honey is higher on the glycemic index than oats, which means post-exercise its quick-acting carbs restore glycogen stores faster because honey is easier to digest than slow-acting carbs," Matchett says. "Milk and the drink mix add protein to repair muscle damage; berries add antioxidants to support a healthy immune system."

How to make the meal even healthier?

Pacquaio could include more food-based protein in the post-workout snack by combining skim milk powder or some nut butter. It would give his oatmeal recipe a bit more boost that would add to the nutrient benefits. "Both add flavor and healthy fats for athletes who require more than non-athletes," Matchett says. "Manny could melt in peanut, almond, or pecan butter when the oats are almost cooked."

Manny Pacquiao

Ultimately, Matchett suggests that if a professional is not feeding himself properly post-workout, he or she will go to the next workout exhausted. "Manny could afford the extra calories by topping the oatmeal with dried cranberries, walnuts, or seeds. This is a simple way to add energy-dense foods that help meet his total caloric needs to maximize nutrition and prevent fatigue."That was all about the workout routine and diet plan for Manny Pacquiao who keeps himself fit by following a very strict and very diligently routine without a break. We are guessing that it is the sole reason for him to reach and attain the heights that he has right now. Thus if you wish to follow Manny Pacquiao on his path, one must remain consistent through their adventure as they reach closer towards the goal.

Alex Ariza’s Oatmeal Recipe

Alex Ariza loves to feed Manny Pacquiao with some really amazing oats after each of  Manny Pacquiao's workout. Here is the full recipe of what the champion eats for his post-workout meal. It is a careful combination of some ingredients so that Manny Pacquiao can be replenished with all the major nutrients and energy after a grueling workout. The oatmeal recipe that Alex Ariza makes for Manny Pacquiao is quite simple but it is sure to get in all the nutrients back!

Ingredients: 1 cup of raw oats 1 tablespoon of honey 1 cup of non-fat milk ½ cup mixed berries

Method: Combine all ingredients, letting the mixture cook for 20 minutes; serve.

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