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Ronnie Coleman Workout Routine

Ronnie Coleman's Workout Routine and Diet

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.

What do you think about Ronnie Coleman’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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