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Manny Pacquiao’s Full 7-Day Training Routine

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Written By: Brenton Barker
Last Updated: September 22, 2023

Emmanuel Dapidran Pacquiao is a former Filipino boxer and politician widely known as "PacMan."

He holds the record for winning twelve major world titles and is the only boxer to have won titles in eight different weight classes.

He is also the first to win the lineal championship in five weight categories. Pacquiao has held world championships in four decades and is the only boxer to have won major world titles in four of the eight "glamor divisions."

He became the oldest welterweight world champion in July 2019 and the first to be recognized as a four-time welterweight champion after defeating Keith Thurman.

Pacquiao's fights have generated more than $1.2 billion in revenue, making him not just one of the highest-paid boxers but one of the highest-paid athletes of all time.

This article provides a comprehensive expert analysis of Manny Pacquiao's training and nutrition plans, including a glimpse into his daily routine.

Key Takeaways

  • Manny Pacquiao intensifies workouts by lifting heavier weights and doing fewer reps, leading to better results.
  • Manny believes that a comprehensive boxing plan should address all aspects of fitness, including weightlifting, stretching, strength and conditioning training, and flexibility exercises.
  • Nutrition lays the foundation for Pacquioa's training routine. He eats a whopping 7,000 calories a day yet remarkably avoids processed foods.
  • Manny trains 6 days a week, with 3 of those days being dedicated "double training" days. Saturday is a lighter day, including an 8-mile (16km) run and sparring, and Sunday is a complete rest day.

TL;DR: Manny Pacquiao Daily Training Routine

6 AM 8 mile (16km) morning run
8 AM  Breakfast - (oatmeal, fruits, protein) - Rest
10 AM - 12 PM 10 rounds of sparring 10 rounds of shadow boxing10 rounds of heavy bag
12 PM - 2 PM  Traditional Filipino lunch
2 PM - 3:30 PM 10 rounds of speed bag & 2000 sit-ups
3:30 PM - 5 PM  10 rounds of sparring
Jumping rope
5 PM  Cool Down

Manny Pacquiao Training Routine

Manny Pacquiao's workout routine focuses on developing his explosiveness and speed, as evidenced by the strength of his punches in any boxing match. While his overall plan is straightforward, it is not without its challenges.

Many of the exercises Manny incorporates into his routine are tried and true methods other top boxers use. Like many boxers, one key aspect of his training regimen is his dedication to building a strong midsection through various ab exercises.

Pacquiao trains his abs regularly, often doing higher reps to achieve his desired results. Additionally, he includes plyometric exercises to enhance his explosiveness, boosting his punching power.

The cornerstone of Pacquiao's routine, of course, is his boxing training. He practices shadowboxing to improve his muscle memory and perfect his technique and form.

He also incorporates heavy bag training to increase his punching strength and power and speed bag training to work on his upper body agility and pinpoint accuracy.

Manny Pacquiao's boxing ability is nothing short of impressive, and it's all thanks to his unwavering commitment to his workout regimen. The legendary boxer sticks to a meticulously crafted plan that involves:

  • Six days of rigorous training every week, with three of those days consisting of double sessions. 

Even when he's not actively preparing for a fight, Pacquiao remains dedicated to his craft and keeps himself in top shape by playing basketball for up to four hours. It's clear that training is not just a necessary component of Pacquiao's boxing career but also his true passion.

Here’s a breakdown of his weekly routine:

Monday / Wednesday

  • 8 mile (16km) run
  • 8 rounds of shadowboxing
  • 10 rounds of sparring
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 sets of skipping rope
  • 2 sets of 100 reps of ab crunches
  • 2 sets of 100 reps of knee-ups
  • 2 sets of 100 reps of diagonal crunches
  • 2 sets of 100 reps of alternating bicycles
  • 2 sets of 100 reps of leg scissors
  • 2 sets of 100 reps of vertical leg crunches
  • 2 sets of 100 reps of side crunches
  • 2 sets of 100 reps of floor wipers
  • 2 sets of 100 reps of Russian twists
  • 10 sets on the agility ladder

Tuesday / Thursday

  • 8-mile run (16km)
  • 8 rounds of shadowboxing with extra weight
  • 15 rounds of mitts
  • 10 rounds on the speed bag
  • 10 rounds on the heavy bag
  • 7 sets of skipping
  • 2 sets of 100 reps of ab crunches
  • 2 sets of 100 reps of knee-ups
  • 2 sets of 100 reps of diagonal crunches
  • 2 sets of 100 reps of alternating bicycles
  • 2 sets of 100 reps of leg scissors
  • 2 sets of 100 reps of vertical leg crunches
  • 2 sets of 100 reps of side crunches
  • 2 sets of 100 reps of floor wipers
  • 2 sets of 100 reps of Russian twists
  • Plyometric exercises like push-ups and jump squats


  • Warm-up
  • 3 sets of 3min of shadowboxing
  • Up to 20 rounds of mitt work
  • 3 sets of 3 min on the double-end bag
  • 3 sets of 3 min on the speed bag
  • 3 sets of 3 min skipping rope
  • 6 sets of 3 min shadow boxing
  • 10 sets of 100 reps core strengthening exercises


  • Aerobic conditioning, including running
  • Light sparring


  • Rest

Speed, Explosiveness And Power

When it comes to boxing, Manny Pacquiao believes that being fast and strong is really important.

Luckily, "The PacMan" is also naturally powerful and explosive, which he shows off when he fights fellow boxers like Oscar De La Hoya, Miguel Cotto, and Ricky Hatton.

To get even better, Pacquiao concentrates on improving his speed and power. He doesn't have a complicated training plan and does things like:

  • Throwing around medicine balls
  • Carrying heavy weights in a wheelbarrow, and
  • Hitting an old truck tire with a sledgehammer

These "old-school" exercises help him build up his strength and endurance, but most importantly, they help him have the explosive power he needs for boxing.

Pacquiao's way of training has been used by many aspiring boxers and martial artists for a long time.

Strength And Conditioning

Have you ever been curious about how Manny Pacquiao manages to deliver such powerful punches?

One of the training methods he employs involves using battle ropes, which are renowned for their ability to help develop muscles and increase strength.

High-intensity interval training commonly incorporates these ropes, offering numerous benefits, such as improving aerobic and anaerobic endurance. Furthermore, battle ropes are ideal for targeting muscles in various body areas, such as:

  • Arms
  • Abs
  • Shoulders, and
  • Legs

Unlike other high-impact exercises, these ropes permit you to achieve fitness benefits without placing excessive stress on your body, making them an excellent choice for boxers and martial artists.

Therefore, incorporating battle ropes into your boxing workout can be a highly effective way of enhancing muscle strength and building endurance.

Core Strengthening

Building a strong core is essential for boxers and martial artists alike.

This is because the core muscles act as the foundation for the entire body, combining the force generated by the limbs and helping to hold everything together.

To ensure that he maintains his strength and agility, Pacquiao incorporates various core strengthening exercises into his workout routine. These may include:

  • Russian twists
  • Ab crunches, and
  • Side crunches

These three distinct core-strengthening exercises target different muscles in Manny's midsection.

By keeping these muscles strong and well-developed, Pacquiao can generate powerful punches and display exceptional balance, allowinghim to excel in the ring.


Back in 2012, Manny Pacquiao decided to switch up his training routine by adding something called plyometrics.

He believed his lack of plyometric training may have led to his poor performance in his fight against Juan Manuel Marquez.

Plyometrics involves performing exercises that help you get stronger and faster by doing short bursts of high-intensity movements.

Some of these exercises include traditional:

  • Squat jumps
  • Power skipping
  • Pull-ups and
  • push-ups. 

By doing plyometric training, Pacquiao hoped to boost his athletic abilities and have a better chance of winning in the ring.

Aerobic Training

It's not surprising that running is a regular part of Pacquiao's workout routine since it helps improve endurance, cardiovascular fitness, and core strength. As a result, running is an effective technique for enhancing the performance of martial artists.

According to Pacquiao's coach, Freddie Roach, the boxer engages in:

  • 30-minute flat surface runs on sparring days.
  • On non-sparring days, he completes an hour-long uphill run that covers nearly 8 miles or about 13km. 


It's widely known that Manny Pacquiao uses sparring as a crucial part of his training routine.

This exercise helps him improve his skills by applying various techniques he's learned and also helps him better understand timing and distance.

To maintain his high level of expertise, Pacquiao schedules an intense training regimen of:

  • Fifteen rounds of sparring, twice a week. 

This amount of sparring shows his dedication to his craft and his constant pursuit of excellence.


Many martial artists and boxers use shadowboxing to perfect their skills, and it appears that one of the most famous boxers of all time, known as 'Pac-Man' is no different.

Before commencing his boxing routine, he engages in a thorough warm-up by utilizing this technique.

Furthermore, Pacquiao incorporates the use of dumbbells into his shadowboxing in order to improve his endurance in the arms and shoulders.

This training shadowboxing training technique is likely the secret to his agility and ability to execute rapid-fire punches with precision.

Heavy Bag and Speed Bag

Manny "PacMan" Pacquiao, renowned for his remarkable strength and speed in the boxing arena, attributes his success to his rigorous training regimen that involves extensive use of the heavy bag and speed bag.

During his training sessions, Pacquiao typically engages in:

  • 10 rounds on both the heavy bag and speed bag.

This enhances his overall stamina and endurance, strengthening his muscles and improving his reflexes. Manny’s disciplined approach to training has undoubtedly contributed to his ability to sustain his performance during fights and emerge victorious.

Manny Pacquiao Nutritional Plan

It is truly impressive to witness the incredible discipline and dedication that Manny Pacquiao exhibits when it comes to his diet and training regimen.

As a professional boxer, Pacquiao understands the importance of fueling his body with the proper nutrients and calories to perform at his best.

During lead-ups and fights at his weight class of 147 pounds, Pacquiao consumes a staggering 7,000 calories of food to compensate for the immense energy he expends during training.

He structures his diet around six meals per day, focusing on Pinoy favorites and a morning protein shake to jumpstart his metabolism.

Besides Tinolang Manok, Pacquiao enjoys Beef Tapa, which includes:

  • Kebab
  • Dried squid
  • Chicken broth made with papaya
  • Ginger and onions. 
  • Vegetables and white rice are also included in most meals.

Despite the high caloric intake, Pacquiao prioritizes clean eating and avoids processed and greasy foods. He also incorporates a variety of superfoods and supplements into his meals to support his overall health and well-being.

One of Pacquiao's go-to post-workout recovery meals is:

  • Raw oatmeal
  • Nonfat milk
  • Fresh berries, and
  • Honey

This combination gives him a healthy dose of complex carbohydrates, lean protein, and antioxidants to aid muscle recovery and growth.

Pacquiao's rigorous training schedule is designed to push his physical and mental limits to peak. By consuming a high number of calories and focusing on clean eating, he can maintain his intensity and avoid muscle burning during training. 

The Bottom Line

Recently, many boxing enthusiasts have been intrigued by Manny Pacquiao's workout routine and have tried it out. However, it's important to exercise caution and not blindly follow his training regimen.

His exercises are incredibly challenging and require a decent amount of experience and expertise to perform safely and effectively.

It's advisable to seek the advice of a qualified boxing or fitness trainer to assist you in developing a personalized workout plan that suits your physique, fitness level, and objectives.

With their guidance, you can rest assured that you're performing safe and effective exercises. This approach enables you to progress toward your boxing and overall fitness goals while prioritizing your health.

Frequently Asked Questions

How Many Hours Did Manny Pacquiao Train A Day?

Manny Pacquiao spends a lot of time working out every day, about three hours! But his coach thinks lifting weights could be bad for smaller fighters like him. So, instead, Manny does a lot of different exercises, including calisthenics. He also focuses on strengthening his cardiovascular fitness.

What Was Manny Pacquiao's Workout Routine?

Manny Pacquiao starts his day with a 10-mile run and 2,000 sit-ups. He eats 7,000 calories daily and trains hard for two months at a time. As a professional sports expert, I was amazed by Pacquiao's dedication to his training routine. It's evident that the "PacMan" worked extremely hard to achieve his success.

How Often Does Manny Pacquiao Train?

Manny Pacquiao likes to stay fit by working out six days a week, with extra training on three of those days. He even enjoys exercising when he doesn't have a fight coming up. Pacquiao is quoted as saying, "I'm addicted to training and exercise, even when I don't have a fight scheduled.”

How Much Does Manny Pacquiao Run A Day?

According to reports, Manny Pacquiao plans to run about 16km each morning for 4-5 days a week during his training. It should be noted that he may run less as he prepares for his fight and does more sparring.

Check out other pro fighters training routines here

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