Workout Routines
Ronnie Coleman Workout Routine
Ronnie Coleman is a former American professional bodybuilder with a record 8 consecutive Mr. Olympia titles, and is arguably one of the best bodybuilders ever.
When it comes to bodybuilding, he has set the standard in enhancing the size and definition of muscle.
Within this article, we’ll take a look at the workout program that helped Coleman to become one of the strongest and heaviest lifting bodybuilders in history.
Current Stats
Height: 1.80 m (5’11”)
Weight: 300 lbs (136 kg)
Age: 55 years old
Birthday: 13th of May, 1964
Birthplace: Monroe, Louisiana
Accolades: The winner of the Mr. Olympia title for eight years in a row
Workout Principles
Within Coleman routines, he normally mixes up his exercises. He’s concentrating on each of his body parts with 8-9 different exercises.
In order to build strength and gain muscle mass, Ronnie Coleman followed the “power building” approach to training.
Ronnie Coleman’s Workout Routine
At the beginning of Coleman’s career, he participated in competitive powerlifting that contests the deadlift, bench press, and squats.
He prefers using very heavy weights with low repetitions. Instead of doing machine exercises, he focuses on using free weights since it helps him improve his range of motion and maximize flexibility.
Here is Ronnie Coleman’s workout routine:
Monday: Quads, hams, and calves
Within this routine, Coleman performs 6 exercises, but for a total of 3 sets and 15 reps.
Here’s Ronnie Coleman’s quads, hams, and calves routine:
1. Barbell Squat (3 sets, 15 reps)
2. Barbell Hack Squat (3 sets, 15 reps)
3. Leg Extensions (3 sets, 15 reps)
4. Leg Curls (Standing, Lying, and Seated) (3 sets, 15 reps)
5. Seated Single-Leg Curl (3 sets, 15 reps)
6. Seated Calf Raise (3 sets, 15 reps)
Tuesday: Back and triceps
On Tuesday, Coleman hits back and triceps. There are 7 different exercises within Ronnie’s back and triceps workout routine.
Here’s Ronnie Coleman’s back and triceps routine:
1. Bent-over Barbell Row (3 sets, 15-20 reps)
2. Lying T-Bar Row (3 sets, 15-20 reps)
3. One-Arm Dumbbell Row (3 sets, 15-20 reps)
4. Wide-Grip Lat Pulldown (3 sets, 15-20 reps)
5. Triceps Dips (3 sets, 15-20 reps)
6. Standing Dumbbell Triceps-Extension (3 sets, 15-20 reps)
7. Lying Triceps Press (3 sets, 15-20 reps)
Wednesday: Shoulders
On Wednesday, Ronnie using a shoulder workout routine.
Here’s Ronnie Coleman’s shoulder routine:
1. Overhead Shoulder Press (3 sets, 15 reps)
2. Side Lateral Raise (3 sets, 15 reps)
3. Front Dumbbell Raise (3 sets, 15 reps)
4. Seated Bent-Over Dumbbell Rear Deltoid Raise (3 sets, 15 reps)
Thursday: Chest and biceps
On Thursday, Ronnie hits chest and biceps routine for 6 exercises. Each exercise has a total of 3 sets and 20 reps.
Here’s Ronnie Coleman’s chest and biceps routine:
1. Medium Grip Barbell Bench Press (3 sets, 20 reps)
2. Medium Grip Barbell Incline Bench Press (3 sets, 20 reps)
3. Decline Barbell Bench Press (3 sets, 20 reps)
4. Barbell Curls (3 sets, 20 reps)
5. One-Arm Dumbbell Preacher Curl (3 sets, 20 reps)
6. Alternate Hammer Curl (3 sets, 20 reps)
Friday: Quads, hams, and calves
On Friday, he hits a quads, hams and calves routine.
Here’s Ronnie Coleman’s quads, hams, and calves routine:
1. Barbell Squat (3 sets, 15 reps)
2. Barbell Hack Squat (3 sets, 15 reps)
3. Leg Extensions (3 sets, 15 reps)
4. Leg Curls (Standing, Lying, and Seated) (3 sets, 15 reps)
5. Seated Single-Leg Curl (3 sets, 15 reps)
6. Seated Calf Raise (3 sets, 15 reps)
Saturday: Chest, triceps, and abs
On Saturday, Ronnie targets chest, triceps, and abs.
Here’s Ronnie Coleman’s chest, triceps, and abs routine:
1. Incline Dumbbell Press (3-4 sets, 12 reps)
2. Decline Barbell Press (3-4 sets, 12 reps)
3. Incline Dumbbell Flys (3-4 sets, 12 reps)
4. Decline Dumbbell Press (3-4 sets, 12 reps)
5. Cambered-Bar Triceps Extensions (Lying and Seated) (3-4 sets, 12 reps)
6. Triceps Dips (3-4 sets, 12 reps)
7. Donkey Calf Raises (3-4 sets, 12 reps)
8. Seated Raises (3-4 sets, 12 reps)
9. Crunches (3-4 sets, 12 reps)
Sunday: Rest
On this day it’s time for rest. If you don’t rest, you will never see the result of your workout.
Ronnie Coleman’s Diet
Now it’s time to go through Ronnie Coleman’s diet. Coleman included a lot of staple foods in his diet.
In addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables, he takes frequent servings protein powders and other supplements. His daily nutrition program includes 546g protein, 474g carbs, and 150g fat while the calorie intake is 5562 calories.
Here is Ronnie Coleman’s diet:
Meal 1:
- 3 to 5 grams of L-Arginine supplement
Meal 2:
- ¾ cup grits with cheese
- 2 cups egg whites
- 1 cup coffee
Meal 3:
- 1 serving of BCAA
Meal 4:
- Two 8oz chicken breasts
- 1 ½ cups brown rice
- 1 ½ cups red beans
- 2 pieces cornbread
Meal 5:
- 3 to 5 grams of L-Arginine
Meal 6:
- Two 8oz chicken breasts
- 1 medium-sized baked potato
Meal 7:
- 9oz filet mignon
- 5oz chicken breasts
- 1 medium-sized baked potato
- French fries
- 8oz pink lemonade
Meal 8:
- 1 serving of BCAA
Meal 9:
- 4 scoops of whey blend
Supplements
Ronnie Coleman uses the following supplements to help fuel his gains:
- Whey Blend
- BCAA’s
- L-Arginine
Summary
Ronnie Coleman is one of the best bodybuilders of all time. He has entered his name into the record books by winning 26 times as an International Federation of Bodybuilding (IFBB) professional.
