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
Ronnie Coleman Workout Split
| Training Day | Muscle Groups |
|---|---|
| Monday | Back, Biceps, Shoulders |
| Tuesday | Legs |
| Wednesday | Chest, Triceps |
| Thursday | Back, Biceps, Shoulders |
| Friday | Legs |
| Saturday | Chest, 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 Movement | Sets | Reps |
|---|---|---|
| Squats | 6 | 2-12 |
| Leg Presses | 4 | 10-12 |
| Lunges | 2 | 100 yards |
| Stiff Leg Deadlifts | 3 | 10-12 |
| Hamstring Curls | 3 | 10-12 |
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.