Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » Best Bodybuilding Programs » Ronnie Coleman Workout Program Spreadsheet

Ronnie Coleman Workout Program Spreadsheet

Last updated April 23, 2020
Experience level: Advanced, Intermediate

Weeks: Indefinite

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.

This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.

Contents

  • 1 Ronnie Coleman Workout Split
  • 2 Overview: Ronnie Coleman Workout Program
  • 3 Spreadsheet: Ronnie Coleman Workout Program
  • 4 Example Ronnie Coleman Legs Workout
  • 5 Weights to Use and How to Progress
    • 5.1 Related Posts

Ronnie Coleman Workout Split

Training DayMuscle Groups
MondayBack, Biceps, Shoulders
TuesdayLegs
WednesdayChest, Triceps
ThursdayBack, Biceps, Shoulders
FridayLegs
SaturdayChest, Triceps, Calves

Above is how Ronnie Coleman would often divide his training for the various muscle groups.

Overview: Ronnie Coleman Workout Program

This is a 6 day body part split that hits each muscle group twice per week. The program is very high volume, so weights should be kept light (no “light weight” jokes, please) as your body gets accustomed to the volume and frequency.

As this is a bodybuilding program, emphasis should be placed on developing your mind/muscle connection, working the full range of the muscle, and hitting all reps.

I would even say it’s okay to skip some exercises for each muscle group (e.g. doing 2 tricep exercises instead of 3) depending on how you’re feeling.

Spreadsheet: Ronnie Coleman Workout Program

This is a translated, lightly modified (I opened up the rep ranges a bit, e.g. “10-12” instead of “12”) version of the program found on this PDF by Gigas Nutrition.

*Ronnie Coleman Workout Routine Spreadsheet | LiftVault.com

Example Ronnie Coleman Legs Workout

Exercise MovementSetsReps
Squats62-12
Leg Presses410-12
Lunges2100 yards
Stiff Leg Deadlifts310-12
Hamstring Curls310-12

Weights to Use and How to Progress

With any bodybuilding program it is crucial to hit all of your reps. Start with a weight that you can confidently hit for the maximum number of reps in the rep range and then add weight from there, allowing yourself to settle in at the bottom of the rep range with the new, heavier weight.

For example, if the program calls for 4 sets of 10-12 hammer curls, then pick a weight that you think you can rep 12 times for all 4 sets. If you can, then add 2.5 kg / 5 lb for next week. Try to get at least 10 reps for each set. Repeat until you can hit 12 reps for all sets, at which point you can increase the weight again.

The emphasis here is on feeling the muscle you’re trying to work, building a muscle/mind connection, and hitting your reps.

Related Posts

  • Michael B. Jordan "Creed" Workout Program Spreadsheet

    This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. Spreadsheet: Michael B. Jordan Workout Program Overview: Michael B. Jordan Workout Program As this…

  • Simeon Panda Workout Program Spreadsheet

    Simeon Panda's 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. Simeon Panda Workout Split Simeon Panda's…

  • Jay Cutler Workout Program Spreadsheet

    Below you'll find a spreadsheet, overview, and training videos for Jay Cutler's workout program. Example Jay Cutler Chest & Abs Workout "SS1" means "Superset 1" - so the designed exercise movements should be performed back to back without rest as one superset. It is okay…

  • Kai Greene Workout Routine Spreadsheet

    Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. Spreadsheet: Kai Green Workout Routine Overview: Kai…

  • Dexter Jackson Workout Routine Spreadsheet

    Dexter Jackson's workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training…

  • Jeff Seid Workout Routine Spreadsheet

    Jeff Seid's workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need…

  • Vince Gironda 8x8 + 6x6 Workout Routine Spreadsheets

    Vince Gironda's 8x8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The related 6x6 workout routine is an intermediate version of the same…

Filed Under: Bodybuilding Program, Programs
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Latest Programs

  • Best Whey Protein Isolate Powders
  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer