To utter the words “bodybuilding” and not mention Ronnie Coleman in the same breath would be nothing short of sacrilege.
Eight times Mr. Olympia, and arguably the best bodybuilder ever, Coleman is a force of nature whose influence on the bodybuilding world remains unparalleled.
Born in Monroe, Louisiana, his journey from a simple police officer to becoming the most celebrated figure in the realm of bodybuilding is the stuff of legends.
His workout routines are a testament to his relentless pursuit of strength and an unfathomable physique, setting a benchmark for workout intensity.
In this article, we delve deep into the intricacies of the Ronnie Coleman workout routine, unravel the secrets behind his workout split, and explore why his approach to bodybuilding has been so indomitably effective.
BULKING or CUTTING? We teamed up with the number one bodybuilding supplement brand on the market to help you take your results to the next level. A free custom supplement plan designed to enhance your results.
Prepare for a fascinating journey into a regime that sculpted one of the greatest bodybuilders of all time.
Understanding Ronnie Coleman’s Workout Philosophy
Ronnie Coleman’s workout philosophy revolves around his belief in pushing his body to the absolute limits and beyond.
He advocated for high volume and high intensity in his workouts. Coleman’s mantra, “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights,” encapsulates his approach.
His workout philosophy was fueled by the conviction that to achieve an extraordinary physique, one must be willing to put in an extraordinary amount of effort.
He believed in lifting heavy, often performing exercises with weights that most professional bodybuilders would only dream of lifting.
My Top Recommended Supplements
It’s this philosophy, combined with an iron will, that allowed him to mold his body into a physique that is considered one of the most impressive in bodybuilding history.
Detailing Ronnie Coleman’s Workout Routine
Ronnie Coleman’s workout routine embraced an intense 5-day split, dedicating specific days to targeted muscle groups and allowing ample time for recovery.
His approach was meticulous, methodical, and above all, heavy. Let’s walk through the intricacies of his workout regime.
Day 1: Back and Biceps
Ronnie Coleman’s back and biceps day was a masterstroke of intensity and volume.
His workout routine for the first day of the split included exercises that focused on these muscle groups, with the goal of hypertrophy and strength gain.
Here’s a detailed look at Ronnie Coleman’s workout routine for Day 1:
- Deadlifts: 4 sets of 6-12 reps.
- Barbell Rows: 3 sets of 10-15 reps.
- T-Bar Row: 3 sets of 10-15 reps.
- Wide-Grip Lat Pulldown: 3 sets of 10-15 reps.
- Seated Cable Rows: 3 sets of 10-15 reps.
- Barbell Curls: 3 sets of 10-15 reps.
- Preacher Curls: 3 sets of 10-15 reps.
- Hammer Curls: 3 sets of 10-15 reps.
Each exercise was performed with the aim of progressive overload, often leading to Ronnie lifting enormous amounts of weight.
His approach was to push the boundaries of what the human body is capable of, and his back and biceps day routine was testament to this belief.
Day 2: Legs
When it came to leg day, Ronnie Coleman was an absolute beast.
His leg workouts were grueling and highly intense, often lasting for hours.
Hands down the top-rated testosterone booster supplement for men who want faster muscle growth.
Coleman believed that if you want to stand tall amongst the champions, you cannot ignore your lower body.
Here is a detailed breakdown of Ronnie Coleman’s leg workout routine:
Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.
- Squats: 4 sets of 12-20 reps.
- Leg Press: 3 sets of 12-20 reps.
- Hack Squats: 3 sets of 12-15 reps.
- Lunges: 3 sets of 12-15 reps on each leg.
- Lying Leg Curls: 3 sets of 12-15 reps.
- Seated Leg Curls: 3 sets of 12-15 reps.
- Standing Calf Raises: 3 sets of 12-20 reps.
- Seated Calf Raises: 3 sets of 12-20 reps.
Coleman’s commitment to his leg workouts was legendary.
His squat workouts, in particular, were unbelievably intense, often lifting more than 800 lbs for reps.
His dedication to complete each rep with meticulous form and unyielding intensity is what set him apart.
For Ronnie Coleman, leg day was not just about building massive legs, but also about laying the foundation of his unbeatable strength and imposing stage presence.
Day 3: Shoulders and Triceps
The third day of Ronnie Coleman’s workout routine was dedicated to shoulders and triceps, an integral part of his awe-inspiring physical symmetry.
Ronnie’s shoulder and triceps workouts were just as intense and grueling as his other training days, emphasizing the importance of these muscle groups in overall upper body strength and aesthetics.
Here’s a detailed rundown of Ronnie Coleman’s shoulder and triceps workout routine:
- Military Press: 4 sets of 12-15 reps.
- Dumbbell Shoulder Press: 3 sets of 12-15 reps.
- Side Lateral Raises: 3 sets of 12-15 reps.
- Front Dumbbell Raises: 3 sets of 12-15 reps.
- Rear Delt Flyes: 3 sets of 12-15 reps.
- Close-Grip Bench Press: 3 sets of 12-15 reps.
- Triceps Dips: 3 sets of 12-15 reps.
- Triceps Pushdowns: 3 sets of 12-15 reps.
- Skull Crushers: 3 sets of 12-15 reps.
Coleman’s shoulder workouts targeted all three heads of his deltoids, while the triceps workouts ensured his arms were equally as impressive.
His approach was about maintaining balance and proportion, ensuring no muscle group was left behind.
The heavy, high-intensity sets sculpted his shoulders and triceps, contributing to his dominating stage presence.
Like all other days, Day 3 was characterized by Ronnie’s unyielding intensity and dedication to pushing beyond the norm, a testament to his belief in the value of hard work and discipline.
Day 4: Chest and Calves
On the fourth day, Ronnie Coleman focused on his chest and calves.
As with every other muscle group, Ronnie trained his chest and calves with an intensity that is rarely seen, even among top-tier bodybuilders.
This day was a testament to Ronnie’s ability to maintain balance across his physique, dedicating just as much time and effort to his calves, often a neglected body part, as to the crowd-pleasing chest muscles.
Here’s a detailed breakdown of Ronnie Coleman’s chest and calves workout routine:
- Flat Bench Press: 4 sets of 12-15 reps.
- Incline Bench Press: 3 sets of 12-15 reps.
- Decline Bench Press: 3 sets of 12-15 reps.
- Dumbbell Flyes: 3 sets of 12-15 reps.
- Cable Crossover: 3 sets of 12-15 reps.
- Standing Calf Raises: 4 sets of 12-20 reps.
- Seated Calf Raises: 4 sets of 12-20 reps.
- Donkey Calf Raises: 4 sets of 12-20 reps.
Ronnie’s chest workouts were designed to target all areas of the chest, from the upper to the lower pectorals.
His calf workouts, on the other hand, were aimed at ensuring the development of his lower leg muscles matched the size and strength of his massive thighs.
As was his style, Ronnie pushed his body to the limit, lifting heavy weights for high reps, and proving that no muscle group was insignificant in his quest for the ultimate physique.
This approach to training, characterized by its intensity and meticulous attention to detail, is what set Ronnie Coleman apart from his contemporaries and laid the foundation for his legendary status.
Day 5: Repeat Cycle
On the fifth day, Ronnie Coleman’s workout routine cycled back to the beginning.
The same intensity, discipline, and meticulous attention to detail that characterized the first four days were brought back once more.
This day reiterated the importance of consistency and repetition in achieving an extraordinary physique.
Just like Day 1, the focus remained on the back and biceps, with each exercise performed with the aim of progressive overload.
The cycle’s repetition underscored Ronnie’s belief in the value of consistency and persistence in achieving and maintaining peak physical condition.
On this day, as on every other, the mantra was clear: keep pushing, stay disciplined, and never settle for less.
The Intensity and Duration of Ronnie’s Workouts
To fully comprehend the intensity of Ronnie Coleman’s workouts, one must first understand his unwavering commitment to pushing past the boundaries of physical endurance and capability.
It was not uncommon for Ronnie to spend upwards of two to three hours in the gym, dedicating each minute to the meticulous execution of each exercise and ensuring no stone was left unturned in his quest for the ultimate physique.
Each session was characterized by an intensity that was unparalleled.
Ronnie believed in lifting heavy weights, often exceeding what was considered normal, even for a professional bodybuilder.
He would typically perform between 12 to 20 repetitions, with each set designed to push his muscles to the point of failure, thereby stimulating growth and strength gains.
The duration of his workouts was another testament to his relentless dedication.
While the average person might spend an hour in the gym, Ronnie’s training sessions often lasted two to three hours.
Despite the extended duration, there was no let-up in intensity.
He maintained the same level of effort and focus from start to finish, regardless of the duration of his training session.
The philosophy Ronnie Coleman brought to his workouts – of unwavering intensity and relentless duration – was integral to his success.
It underpinned every training decision he made and was a significant factor in his ascendancy to becoming one of the most acclaimed bodybuilders in history.
The Ronnie Coleman workout routine was not just about lifting weights, it was a testament to the power of dedication, intensity, and an unwavering belief in pushing past limits.
Why Ronnie Coleman’s Workout Routine Worked for Him
The success of the Ronnie Coleman workout routine was inextricably linked to Ronnie’s innate physical gifts, his unwavering dedication, and a unique approach to bodybuilding that was miles apart from convention.
Ronnie’s physical constitution was a marvel, capable of enduring levels of strain that would be unfathomable to most.
This allowed him to push his body beyond normal boundaries, lifting heavier weights, and working out for longer durations than most of his contemporaries.
But beyond physical attributes, Ronnie’s success was also a product of his mental toughness and determination.
He was relentless in his pursuit of the ultimate physique, and no amount of pain or discomfort could deter him from his path.
His dedication manifested in his consistent and unfaltering commitment to his workout schedule, irrespective of the challenges at hand.
Perhaps most importantly, Ronnie’s approach to bodybuilding was revolutionary.
He didn’t see it as merely lifting weights or building muscle, but as a symphony of efforts that included diet, recovery, and mindset, all working in harmony to create the ultimate bodybuilder.
He was particular about providing equal attention to all muscle groups, ensuring a complete, well-rounded physique.
This approach, coupled with his natural gifts and unwavering dedication, made the Ronnie Coleman workout routine a remarkable success, allowing him to achieve a level of physique development that is still revered in the world of bodybuilding.
Ronnie Coleman’s Diet: An Integral Part of His Training Regime
Ronnie Coleman’s diet was just as legendary as his workout routine.
He understood the crucial role that nutrition plays in muscle growth and recovery and ensured that his diet was specifically tailored to fuel his intense workouts and promote optimal recovery.
His daily caloric intake was immense, often exceeding 5500 calories, a necessity given his strenuous workout routine.
His diet was high in protein, a critical component for muscle recovery and growth, with sources including chicken, fish, steak, and eggs.
He would consume anywhere between 500-600 grams of protein per day, often spread out over 6-7 meals.
Carbohydrates were another vital part of his diet, providing the energy needed for his intense workouts.
He consumed complex carbs like sweet potatoes, brown rice, and oatmeal, which provide sustained energy release.
These meals were never skipped, as they were crucial in fueling his long and intense workouts.
Finally, Ronnie was particular about including healthy fats in his diet, which were essential for hormone production and overall health.
His sources of fat included avocados, nuts, and flaxseed oil.
Supplementation was a significant part of his diet regime.
He consumed various supplements like whey protein, creatine, multivitamins, and BCAAs to ensure his body had all the necessary nutrients for muscle growth and recovery.
Just like his workout routine, Ronnie’s diet was not for the faint-hearted.
It required as much discipline, dedication, and meticulous planning as his time in the gym, reinforcing the idea that bodybuilding success is as much about what happens outside the gym as inside it.
Ronnie Coleman’s diet, combined with his legendary workout routine, is a testament to his comprehensive and rounded approach to bodybuilding, which contributed to his unparalleled success in the sport.
Conclusion: Ronnie Coleman’s Influence on Bodybuilding
Ronnie Coleman’s influence on bodybuilding is monumental and enduring.
Through his unparalleled dedication, extraordinary physical prowess, and revolutionary approach to training and nutrition, he fundamentally redefined the sport’s boundaries. Ronnie’s immense success, marked by his record eight consecutive Mr. Olympia wins, set a new benchmark for bodybuilders worldwide.
His intense workout routine and disciplined diet inspire not only bodybuilders but all who strive for physical excellence.
His philosophy of pushing beyond perceived limits, manifested in his famous quote – “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights” – resonates strongly in the fitness industry and beyond.
Ronnie’s legacy is secure, not just in the annals of bodybuilding history, but also in the hearts of countless individuals he inspired to defy their limits and strive for greatness.
His approach to bodybuilding – relentless, disciplined, and holistic – continues to instruct and motivate, proving that the Ronnie Coleman’s influence extends far beyond the gym.
Frequently Asked Questions (FAQ)
- What is Ronnie Coleman’s workout routine?
Ronnie Coleman followed an intense workout routine, focused on high-volume and heavy weights. He worked out six days a week, often twice a day, targeting different muscle groups each day.
- How many sets and reps did Ronnie Coleman do?
The number of sets and reps Ronnie did varied depending on the exercise. However, he was known for his high-volume training, often performing 4-5 sets of 10-12 reps per exercise, sometimes doing even more for his favorite exercises.
- Why is Ronnie Coleman so famous?
Ronnie Coleman is renowned for his extraordinary physique, record eight consecutive Mr. Olympia wins, and his revolutionary approach to bodybuilding. His dedication, work ethic, and the intensity of his training have made him a legend in the sport.
- What did Ronnie Coleman eat?
Ronnie Coleman consumed a high-caloric diet, often exceeding 5500 calories a day, which was high in protein, carbohydrates, and healthy fats. He supplemented his diet with various nutritional supplements, including whey protein, creatine, multivitamins, and BCAAs.
- How long did Ronnie Coleman workout each day?
Ronnie Coleman was known for his long, intense workouts, often lasting 2-3 hours. He typically trained six days a week, sometimes twice a day.
- What is Ronnie Coleman’s philosophy on bodybuilding?
Ronnie Coleman viewed bodybuilding as a symphony of efforts, including diet, recovery, and mindset, all working in harmony. He believed in pushing past perceived limits and was relentless in his pursuit of the ultimate physique.
