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The Ronnie Coleman Workout:
You gotta know that just using Ronnie’s workout alone isn’t going to get you unbelievably huge.
A Little Bit About Mr. Coleman: Ronnie Dean Coleman was born May 13, 1964 in Bastrop, Louisiana. At a height of 5 ft 9 in (1.75 m), he weighs in at a contest weight of 297 pounds (135 kg), and an off season weight of 330 pounds (150 kg). At 5 ft 9 in, 297 pounds of rip is just crazy amounts of muscle. If you’ve seen any videos of Ronnie training you really get an appreciation for the sick amounts of muscle on this guys frame. I didn’t think it was possible to put so much muscle on a 5 ft 9 in frame. Ronnie Coleman at his best: Ronnie Coleman First Training YouTube Video He made his professional career debut in the 1992 IFBB World Amateur Championships. He hold a record 26 wins in IFBB competition and has won the IFBB Mr. Olympia 8 times in a row from 1998-2005. Impressive feats by anyone’s standards. It’s simple… Train Real Hard And Real Heavy Yep, that about covers it. Now, onto the workout… The Ronnie Coleman Workout:
*This workout is to show you what Ronnie Coleman does/did in his training. Read it and check it out, but for a Ronnie Coleman-like workout you can do, see the workout I outline below it. Monday: Back Deadlifts: 4 sets – 6-12 reps Barbell rows: 3 sets – 10-12 reps T-bar rows: 3 sets – 10 – 12 reps One-arm dumbbell rows: 3 sets 10-12 reps Biceps Barbell curls: 4 sets -12 reps Seated alternate dumbbell curls: 12 reps Cambered-bar preacher curls: 12 reps Standing cable curls: 12 reps Shoulders Military press: 4 sets – 10-12 reps Seated dumbbell press: 4 sets – 12 reps Front dumbbell press: 4 sets – 12 reps Tuesday: Legs Squats: 5-6 sets – 2-12 reps Leg press: 4 sets – 12 reps Parking-lot lunges: 2 sets – 100 yards Stiff-leg deadlift: 3 sets – 12 reps Seated leg curls: 3 sets – 12 reps Wednesday: Chest Bench presses: 5 sets – 12 reps Incline barbell presses: 3 sets – 12 reps Flat dumbbell press: 3 sets – 12 reps Flat flyes: 4 sets – 12 reps Triceps Seated cambered-bar extensions: 3 sets – 12 reps Seated dumbbell extension : 4 sets – 12 reps Close-grip bench presses: 4 sets – 12 reps Thursday: Back Barbell rows: 5 sets – 10 – 12 reps Pulley Rows: 4 sets – 10 – 12 reps Machine pulldowns: 3 sets – 10 – 12 reps Front pulldowns: 3 sets – 10 – 12 reps Biceps : Incline alternate dumbbell curls: 4 sets – 12 reps Machine curls: 3 sets – 12 reps Standing cable curls: 4 sets – 12 reps Shoulders : Seated dumbbell press: 4 sets – 12 reps Front dumbbell raise: 3 sets – 8 – 25 reps Machine raise: 3 sets – 8 – 25 reps Friday: Legs Leg extensions: 4 sets – 30 reps Front squats: 4 sets – 12 – 15 reps Hack squats: 3 sets – 12 reps Standing leg curls: 3 sets – 12 – 15 reps Lying leg curls: 4 sets – 12 reps Saturday: Chest Incline dumbbell press: 4 sets – 12 reps Decline barbell press: 3 sets – 12 reps Incline dumbbell flyes: 3 sets – 12 reps Decline dumbbell press: 3 sets – 12 reps Triceps : Lying cambered-bar extensions: 4 sets – 12 reps Machine dips: 4 sets – 12 reps Seated cambered-bar extensions: 4 sets – 12 reps Additionally : Calves ( twice a week ) Donkey raise: 4 sets – 12 reps Seated raise: 4 sets – 12 reps Abs (four times a week) Crunches: 3 sets – failure Sunday: Rest *If you think you can do this workout for very long before you become so overtrained and tired you just don’t even want to train anymore, you're delusional. Normal people can't train like this. That’s why you need a modified program that you can actually use. See the modified Ronnie Coleman workout below.* The Modified Ronnie Coleman Workout: Monday: Back, biceps, shoulders, calves, abs 
Deadlifts: 4 sets – 10-12 repsBarbell rows: 4 sets – 10-12 reps Front pulldowns: 4 sets – 10-12 reps Seated alternate dumbbell curls: 4 sets – 10-12 reps Military presses: 4 sets – 10-12 reps Donkey Calf raises: 4 sets – 10-12 reps Crunches: 3 sets – failure Tuesday: Rest Wednesday: Quads, hamstrings, abs Squats: 4 sets – 10-12 reps Leg extensions: 4 sets – 12-15 reps Stiff-leg deadlifts: 4 sets – 10-12 reps Lying leg curls: 4 sets – 10-12 reps Crunches: 3 sets – failure Thursday: Rest Friday: Chest, triceps, calves Bench presses: 4 sets – 10-12 reps Incline barbell presses: 4 sets – 10-12 reps Decline dumbbell presses: 4 sets – 10-12 rep Seated cambered-bar extensions: 4 sets – 10-12 reps Dips: 4 sets – 10-12 reps Seated Calf raises: 4 sets – 10-12 reps Saturday: Rest Sunday: Rest *Pretty much the same workout, except you’re going to take more rest days than training days to optimize recovery and muscle growth. Also, only performing about half as many exercises will help speed recovery too. Like I said, the Ronnie Coleman workout can work, it just has to be tweaked so that it will work for a normal person. A regular guy who isn’t on steroids, growth hormones and test. A regular guy like you and I who has a job and can’t just eat, sleep and workout all day.* NOTES: Sets and Reps: Do 4 sets of 10-12 repetitions per exercise unless otherwise specified. Set 1: Use approximately 60% of work set weight for 10-12 reps. Set 2: Use approximately 70% of work set weight for 6-8 reps. Set 3: Use approximately 85% of work set weight for 3-4 reps. Set 4: Work set weight for 10-12 reps. Work Set Weight: The weight used in an exercise where you do as many reps as you can until you can’t do any more. This is called going to failure. Once you can perform the required reps, add more weight to overload the muscle in order to increase intensity and get stronger with this Ronnie Coleman workout. Final Thoughts There you have it. The Ronnie Coleman Workout and then the Ronnie Coleman Workout that everyone else can do. Follow the original Ronnie Coleman workout if you’re on a crap load or steroids, growth hormone, testosterone, and can essentially eat, sleep and breathe bodybuilding. If that’s not you, which for 99.99% of the population it isn’t, then follow my modified plan. You’ll get big, strong and be able to recover easily between workouts. If you want a muscle building program that lays out for you a complete, step by step, nutrition, supplement, workout and motivational plan, then you owe it to yourself to click the link below: 
Bodybuilding Workout Program This is no cut and paste, slapped together bodybuilding program. I created it to build muscle the most efficient and effective way possible. To build the most muscle in the least amount of time, that’s what I’m talking about. “Yeah Buddy!” |
