ronnie-coleman-workout-routine

Retired Professional Bodybuilder Who Is Considered as One of the Greatest Bodybuilders of All Time

Born in 1964 in Monroe, Louisiana, Ronnie Dean Coleman is a legendary former professional bodybuilder who holds the records of winning 26 IFBB and 8 Mr. Olympia titles. He’s arguably one of the most successful and highest-paid bodybuilder ever who’s also famous for setting the standard of enhancing the muscular definition and size

8 Time Mr. Olympia Winner Ronnie Coleman Is Also Called As the ‘Real-Life Version of the Hulk’ Due to His Superhuman Physiques

Most bodybuilding fans know Ronnie for his massive physique and screaming his favorite line, “Yeah, Buddy! Light Weight, Baby!” during his workouts. But, many might not know Ronnie started his bodybuilding career only to get a free gym membership. Brian Dobson, the amateur bodybuilder and owner of the Metroflex gym offered him a free lifetime membership if he allowed Dobson to train in him for the upcoming bodybuilding competition Mr. Texas. And from there, he was hooked on bodybuilding and won his first major bodybuilding competition in 1998 Night of Champions. In the same year, 1998, Ronnie also happen to win his first Mr. Olympia, and, from thereon, he dominated it for straight eight consecutive years.

Workout Split of Ronnie Coleman

Ronnie followed a typical workout split in his prime time, where he used to train different muscle parts on different days. For instance, on Monday, he would train three body parts back, biceps, and shoulders, followed by legs on another day.

Another thing to remember is that he was a professional bodybuilder who’s known for his massive body. So, it comes but natural to keep up with that he also uses to follow an intense workout routine. Nonetheless, if you’re an intermediate or advanced lifter, you can think about following his workout routines, or else, especially for beginners, Ronnie Coleman’s workout will become overwhelming.

Below is the workout split of Ronnie Coleman:

  • Day 1 – Back, Biceps & Shoulders
  • Day 2 – Legs
  • Day 3 – Chest & Triceps
  • Day 4 – Back, Biceps & Shoulders
  • Day 5 – Legs
  • Day 6 – Chest, Triceps, Calves & Abs
  • Day 7 – Rest Day

Let’s go through Ronnie Coleman’s workout routine, so you can follow and find out how intense the workout he used to do.

Ronnie Coleman Workout Routine

Day 1: Monday – Back, Biceps & Shoulders

ExerciseSetsReps
Barbell Deadlifts46 – 12
Bent-Over Barbell Rowing312
T-Bar Rowing410 – 12
1 – Arm DB Rowing310 – 12
Barbell Curls410 – 12
Seated Alternate DB Curls312
Preacher Curls – Cambered Bar310 – 12
Cable Curls – Standing412
Military Press412
DB Press – Seated412
DB Press – Front412

Day 2: Tuesday – Legs

ExerciseSetsReps
Squats5 – 62 – 12
Leg Press412
Walking Lunges2100 Yards
Deadlift – Stiffed Leg312
Seated Leg Curls310 – 12

Day 3: Wednesday – Chest & Triceps

ExerciseSetsReps
Bench Press512
Incline Bench Press312
DB Press – Flat Bench312
DB Flys – Flat Bench410 – 12
Seated Triceps Extensions – Cambered Bar312
Seated DB Triceps Extensions412
Close Grip Bench Press412

Day 4: Thursday – Back, Biceps & Shoulders

ExerciseSetsReps
Bent-Over Barbell Rowing512
Seated Cable Rowing412
Machine Pulldowns310 – 12
Lat Pulldowns310 – 12
Alternate DB Curls – Incline412
Machine Curls312
Cable Curls – Standing412
DB Press – Seated410 – 12
Front DB Raises312 – 25
Machine Raises312 – 25

Day 5: Friday – Legs

ExerciseSetsReps
Leg Extensions430
Front Squats415
Hack Squats312
Leg Curls – Standing312
Leg Curls – Lying412 – 15

Day 6: Saturday – Chest, Triceps, Calves & Abs

ExerciseSetsReps
Incline DB Press412
Decline Barbell Press312
DB Flys – Incline312
Decline DB Press312
Lying Triceps Extensions – Cambered Bar412
Dips – Machine412
Seated Triceps Extensions – Cambered Bar412
Donkey Calf Raises412
Calf Raises – Seated412
Crunches312 – 15

Day 7: Sunday – Rest Day

Diet & Nutrition of Ronnie Coleman

To keep his massive body energetic and meet daily protein requirements, Ronnie used to eat around 7 times daily and take additional supplements. To maintain his body, he daily required 5K+ calories divided into 546 gm Protein, 474 gm Carbohydrates, and 150gm Fats. Ronnie always planned his meals that had enough lean proteins along with complex carbohydrates and supplements.

And, one such diet he used to follow during his heydays are:

Meal 1

  • Grits with Cheese – ¾ Cup
  • Egg Whites – 2 Cups
  • Pineapple
  • 1 Cup Coffee

Meal 2

  • Post Workout Shake

Meal 3

  • 2 Chicken – 8 Oz each
  • Red Beans – 1 ½ Cup
  • Brown Rice – 1 ½ Cup
  • Cornbread

Meal 4

  • Medium baked potato
  • 2 Chicken – 8 Oz each

Meal 5

  • Medium baked potato – 1
  • 1 Chicken – 8 Oz
  • Lemonade – 8 Oz
  • French Fries
  • Mignon Fillet – 9 Oz

Meal 6

  • Post Workout Shake

Meal 7

  • Whey Protein

Supplement Stack of Ronnie Coleman

  • Whey Protein
  • Creatine
  • Pre Workout Supplement
  • Citrulline Malate
  • L-Citrulline

Physical Statistics of Ronnie Coleman

  • Height – 5 Feet & 11 Inch
  • Weight (Off Season) – 315 Pounds – 320 Pounds (143 KG – 145 KG)
  • Weight (In Competition) – From 287 Pounds – 320 Pounds (143 KG – 145 KG)
  • Chest – 60 Inch (150 CM)
  • Arms – 24 Inch (61 CM)

Olympia Results

  • 1992 – Didn’t Place (Mr. Olympia – IFBB)
  • 1994 – Placed 15th (Mr. Olympia – IFBB)
  • 1998 – Placed 1st (Mr. Olympia – IFBB)
  • 1999 – Placed 1st (Mr. Olympia – IFBB)
  • 2000 – Placed 1st (Mr. Olympia – IFBB)
  • 2001 – Placed 1st (Mr. Olympia – IFBB)
  • 2002 – Placed 1st (Mr. Olympia – IFBB)
  • 2003 – Placed 1st (Mr. Olympia – IFBB)
  • 2004 – Placed 1st (Mr. Olympia – IFBB)
  • 2005 – Placed 1st (Mr. Olympia – IFBB)
  • 2006 – Placed 2nd (Mr. Olympia – IFBB)
  • 2007 – Placed 4th (Mr. Olympia – IFBB)

Other Bodybuilding Titles of Ronnie Coleman

  • 1990 – Placed 1st (Mr. Texas & Overall)
  • 1990 – Placed 1st (Texas Championships – NPC)
  • 1991 – Placed 1st (World Amateur Championships – Pro Card)
  • 1992 – Placed 11th (Chicago Pro Championships)
  • 1992 – Placed 14th (Night of Champions)
  • 1993 – Placed 6th (Chicago Pro Invitational)
  • 1993 – Placed 4th (Grand Prix – France)
  • 1993 – Placed 6th (Grand Prix – Germany)
  • 1993 – Placed 6th (Niagara Falls Pro Invitational)
  • 1994 – Placed 3rd (Grand Prix – France)
  • 1994 – Placed 3rd (Grand Prix – Germany)
  • 1994 – Placed 4th (San Jose Pro Invitational)
  • 1995 – Placed 1st (Canada Pro Cup)
  • 1996 – Placed 1st (Canada Pro Cup)
  • 1997 – Placed 1st (Grand Prix)
  • 1998 – Placed 1st (Toronto Invitational)
  • 1998 – Placed 1st (Grand Prix Finland)
  • 1999 – Placed 1st (World Pro Championships)
  • 1999 – Placed 1st (Grand Prix – England)
  • 2000 – Placed 1st (Mr. Brody Langley)
  • 2000 – Placed 1st (Grand Prix – England)
  • 2000 – Placed 1st (World Pro Championships)
  • 2001 – Placed 1st (Arnold Schwarzenegger Classic)
  • 2001 – Placed 1st (New Zealand Grand Prix)
  • 2002 – Placed 1st (Grand Prix Holland)
  • 2003 – Placed 1st (Grand Prix – Russia)
  • 2004 – Placed 1st (Grand Prix – England)
  • 2004 – Placed 1st (Grand Prix – Holland)
  • 2004 – Placed 1st (Grand Prix – Russia)
  • 2006 – Placed 2nd (Grand Prix Austria – IFBB)
  • 2006 – Placed 2nd (Grand Prix Holland – IFBB)
  • 2006 – Placed 2nd (Grand Prix Romania – IFBB)

Wrapping Up

Ronnie Coleman is a former legendary bodybuilder with a fantastic hulk-sized body who followed relatively simple workout splits with super heavyweights.

However, suppose you’re interested in following this workout routine. In that case, we recommend avoiding it if you’re a total beginner, and those who’re intermediate can give it a try but keep the weights bit lighter as Ronnie Coleman’s workout routine isn’t easy going. It’s quite high in volume so, your body may take some time to get accustomed to its frequency and volume.