Bodybuilder Ronnie Coleman’s Workout Program and Diet Plan

Ronnie Dean Coleman, a former American professional bodybuilder with record 8 consecutive Mr. Olympia titles, is arguably one of the best bodybuilders ever. Apart from accomplishing this incredible feat, Big Ron (as he is commonly referred to in the bodybuilding industry), has entered his name into the record books by winning 26 times as an International Federation of Bodybuilding (IFBB) professional.

When it comes to bodybuilding, Coleman has set a standard in enhancing the size and definition of muscles. Here we look at the workout program that helped Ronnie Coleman become one of the strongest and heaviest lifting bodybuilders in the history.

Ronnie Coleman Workout Routine

In order to build strength and gain muscle mass, Ronnie Coleman followed the “power building” approach to training. At the beginning of his career, he participated in competitive powerlifting that contests the deadlift, bench press, and squats. Therefore, the training he received was different to the conventional training method of other bodybuilders.

Unlike many bodybuilders, Coleman prefers using very heavy weights with low repetitions. Instead of doing machine exercises, he focuses on using free weights since it helps him improve his range of motion and maximize flexibility. He trains very hard six days a week dedicating a high percentage of exercises for all the muscle groups.

Ronnie Coleman Workout Schedule

Day 1: For quads, hams, and calves

Three sets and 15 reps

• Barbell Squat
• Barbell Hack Squat
• Leg Extensions
• Leg Curls (Standing, Lying, and Seated)
• Seated Single-Leg Curl
• Seated Calf Raise

Day 2: Works on back and triceps

Three sets with 15-20 reps

• Bent-over Barbell Row
• Lying T-Bar Row
• One-Arm Dumbbell Row
• Wide-Grip Lat Pulldown
• Triceps Dips
• Standing Dumbbell Triceps-Extension
• Lying Triceps Press

Day 3: Focuses on shoulders

Three sets and 15 reps

• Overhead Shoulder Press
• Side Lateral Raise
• Front Dumbbell Raise
• Seated Bent-Over Dumbbell Rear Deltoid Raise

Day 4: Exercises his chest and biceps

Three sets and 15-20 reps

• Medium Grip Barbell Bench Press
• Medium Grip Barbell Incline Bench Press
• Decline Barbell Bench Press
• Barbell Curls
• One-Arm Dumbbell Preacher Curl
• Alternate Hammer Curl

Day 5: Works on quads, hams, and calves

Three sets and 15 reps

• Barbell Squat
• Barbell Hack Squat
• Leg Extensions
• Leg Curls (Standing, Lying, and Seated)
• Seated Single-Leg Curl
• Seated Calf Raise

Day 6: For chest, triceps, and abs

Three-four sets and 12 reps

• Incline Dumbbell Press
• Decline Barbell Press
• Incline Dumbbell Flyes
• Decline Dumbbell Press
• Cambered-Bar Triceps Extensions (Lying and Seated)
• Triceps Dips
• Donkey Calf Raises
• Seated Raises
• Crunches

Day 7: Rest

Ronnie Coleman Workout Video

Ronnie Coleman Info

• Birth date: May 13, 1964
• Wife: Susan Coleman (present), Rouaida Christine Achkar (divorced)
• Best Win: Mr. Olympia (1998-2005)
• Height: 1.80 m (5’11”)
• Weight: 300 lbs (136 kg) in contests; 340 lbs (154 kg) off-season
• Chest: 60”
• Waist: 36”
• Biceps: 24”
• Thighs: 36”
• Calves: 22”

Ronnie Coleman Diet Plan

To fuel his strenuous workouts and maintain his ripped physique, Coleman included a lot of staple foods in his diet. In addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables, he takes frequent servings protein powders and other supplements. His daily nutrition program includes 546g protein, 474g carbs, and 150g fat while the calorie intake is 5562 calories.

Ronnie Coleman Diet Chart

• 10:00 a.m. – 3 to 5 grams of L-Arginine supplement
• 10:30 a.m. – ¾ cup grits with cheese, 2 cups egg whites, 1 cup coffee
• Pre-workout (12:30 p.m.) – 1 serving of pre-workout supplements, 3-5 grams L-Arginine
• Post-workout – 1 serving of BCAA
• 4 p.m. – Two 8oz chicken breasts, 1 ½ cups brown rice, 1 ½ cups red beans, 2 pieces cornbread
• 6:30 p.m. – 3 to 5 grams of L-Arginine
• 7 p.m. – Two 8oz chicken breasts, 1 medium-sized baked potato
• 10:00 p.m. – 9oz filet mignon, 5oz chicken breasts, 1 medium-sized baked potato, French fries, 8oz pink lemonade
• 12 a.m. – 1 serving of BCAA
• 1:30 a.m. – 4 scoops of whey blend

You can also build huge muscles like Ronnie Coleman by following his exercise program, but you should incorporate a nutritious diet plan and get enough rest. Remember, Coleman had the genetics to gain muscle and strength. Therefore, a hardcore workout program like Coleman’s is meant only for the bold and strong-willed.