If you’ve ever seen a Ronnie Coleman bodybuilding competition, you know that the man is massive. At his peak, Coleman was the most successful bodybuilder in history, winning eight straight Mr. Olympia titles.
So how did he achieve such amazing results? What was Ronnie Coleman’s workout split and routine?
This blog post will look at Coleman’s training program and find out what made it so successful. Stay tuned!
Who is Ronnie Coleman?
Ronnie Coleman is a name that is synonymous with success in the world of professional bodybuilding. Born in Louisiana in 1964, Coleman began his lifting career while working as a police officer.
He quickly rose through the ranks of amateur competitions, and in 1998 he won his first Mr. Olympia title. Over the next decade, Coleman would win eight consecutive Mr. Olympia titles, solidifying his place as one of the greatest bodybuilders of all time.
Coleman retired from competition but remains active in the bodybuilding community today. He runs his own supplement company and hosts a popular podcast, and he continues to inspire new generations of lifters to chase their dreams.
He is a true legend in bodybuilding, and his impact will be felt for generations. Ronnie Coleman is one of the most successful bodybuilders of all time, with eight Mr. Olympia titles. So, what was his secret to success?
Related Article: How to Train and Diet for a Natural Bodybuilder?
What Was Ronnie Coleman’s Workout Split and Routine?
Coleman himself, it was all about hard work and dedication. He typically trained six days per week, focusing on one muscle group per day. For example, he would start his week with chest and triceps, followed by back and biceps.
He would then take a rest day before hitting his legs twice a row. On leg day, he would start with quads before moving on to hamstrings and calves. This split allowed him to focus on each muscle group and ensure he made the most of his workouts.
In addition to his split, Coleman also made sure to include a variety of exercises in his routine. He would typically do three or four sets of each exercise, with eight to 12 reps per set. Coleman made incredible gains by mixing up his routine and constantly challenging his muscles.
Undoubtedly, his approach worked – he’s one of the most successful bodybuilders in history!
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A Ronnie Coleman-Inspired Workout Routine for You
This Ronnie Coleman-inspired workout plan loosely follows the same split and routine. However, it isn’t an exact replication of his routine, so be ready to see some changes in our workout.
Day 1: For Quads, Hams, and Calves
Three sets and 15 reps
- Barbell Squat
- Barbell Hack Squat
- Leg Extensions
- Leg Curls (Standing, Lying, and Seated)
- Seated Single-Leg Curl
- Seated Calf Raise
Day 2: Works on Back and Triceps
Three sets with 15-20 reps
- Bent-Over Dumbbell Row
- T-Bar Row
- One-Arm Dumbbell Row
- Wide-Grip Lat Pulldown
- Triceps Dips
- Standing Dumbbell Triceps-Extension
- Lying Triceps Press
Day 3: Focuses on Shoulders
Three sets and 15 reps
Day 4: Exercises His Chest and Biceps
Three sets and 15-20 reps
- Medium Grip Barbell Bench Press
- Medium Grip Barbell Incline Bench Press
- Decline Barbell Bench Press
- Barbell Curls
- One-Arm Dumbbell Preacher Curl
- Alternate Hammer Curl
Day 5: Works on Quads, Hams, and Calves
Three sets and 15 reps
- Barbell Squat
- Barbell Hack Squat
- Leg Extensions
- Leg Curls (Standing, Lying, and Seated)
- Seated Single-Leg Curl
- Seated Calf Raise
Day 6: For Chest, Triceps, and Abs
Three-Four sets and 12 reps
- Incline Dumbbell Press
- Decline Bench Press
- Incline Dumbbell Flyes
- Decline Dumbbell Press
- Cambered-Bar Triceps Extensions (Lying and Seated)
- Triceps Dips
- Donkey Calf Raises
- Seated Calf Raise
- Crunches
Day 7: Rest
Related Article: Full Body Torcher – 12 Week Full Body Fat Loss Workout
Ronnie Coleman’s Diet
Ronnie Coleman is a world-renowned bodybuilder who has won Mr. Olympia eight times. Given his success, it’s no surprise that many people are interested in his diet and workout routine. Coleman follows a strict diet regime, consuming around 6000 calories per day.
Coleman consumes various core meals to power his rigorous workouts and maintain his muscular appearance. He consumes frequent servings of protein powders and other nutrients in addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables. His daily nutrition plan contains 546g protein, 474g carbs, and 150g fat, while the calorie consumption is 5562 calories.
While this diet may not be suitable for everyone, it’s clear that it works for Coleman.
Ronnie Coleman Inspired Diet Chart
- 10:00 a.m. – 3 to 5 grams of L-Arginine supplement
- 10:30 a.m. – ¾ cup grits with cheese, 2 cups egg whites, 1 cupcoffee
- Pre-workout (12:30 p.m.) – 1 serving of pre-workout supplements, 3-5 gramsL-Arginine
- Post-workout – 1 serving of BCAA
- 4 p.m. – Two 8oz chicken breasts, 1 ½ cups brown rice, 1 ½ cups redbeans, 2 pieces cornbread
- 6:30 p.m. – 3 to 5 grams of L-Arginine
- 7 p.m. – Two 8oz chicken breasts, 1 medium-sized baked potato
- 10:00 p.m. – 9oz filet mignon, 5oz chicken breasts, 1 medium-sizedbaked potato, French fries, 8oz pink lemonade
- 12 a.m. – 1 serving of BCAA
- 1:30 a.m. – DMoose whey blend
FAQs
1. How many times a day did Ronnie Coleman train?
He emphasized the different areas of the body on a twice-weekly basis and, at times, trained twice a day. He stressed free-weight foundations throughout his training. In one session, he did flat, incline, and decline presses with a barbell; in the next, he performed dumbbell presses.
2. How much can Ronnie Coleman bench?
Ronnie Coleman was renowned for having an expansive and powerful chest. At his peak, Ronnie could bench press 500 pounds 5 times and press the 200-pound dumbbells more than 15 times!
3. What was Ronnie Coleman's max squat?
800-pound squat - Ronnie Coleman, who has won eight Mr. Olympia titles, is remembered for his stage presence and tremendous strength in the gym. The 800-pound squat was one of Coleman's most legendary lifts.
4. Is it OK to lift every day?
Lifting weights daily is fine if you give your other muscle groups a break. Split routines, in which you work for various muscle groups on different days, are ideal. If you don't, you run the danger of an injury or a plateau.
Summary
If you’re looking for a workout and diet plan to help you build serious muscle mass, look no further than the Ronnie Coleman-inspired workout and diet. This routine is based on what Coleman himself did to become one of the most successful bodybuilders in history. Give it a try and see how quickly you start seeing results!
