Home Ronnie Coleman's Workout Routine Written by MC    Friday, 18 August 2006 Coleman has used the same workout schedule through his career, but in order to use all his favourite exercises, consecutive muscle group workouts are not the same.  These are Coleman's standard exercises, but some movements may be different per workout. Ronnie Coleman's workout routine. Monday: Back Deadlifts - 805lbs - 4 sets - 6-12 reps Barbell rows - 585lbs - 3 sets - 10-12 reps T-bar rows - 585lbs - 3 sets - 10 - 12 reps One-arm dumbbell rows - 200lbs - 3 sets 10-12 reps Biceps Barbell curls - 200lbs - 4 sets -12 reps Seated alternate dumbbell curls - 90lbs - 12 reps Cambered-bar preacher curls - 150lbs - 12 reps Standing cable curls - 200lbs Shoulders Military presses - 315lbs - 4 sets - 10-12 reps Seated dumbbell presses - 170lbs - 4 sets - 12 reps superset with Front dumbbell presses - 60lbs - 4 sets - 12 reps Tuesday : Legs Squats - 800lbs - 5-6 sets - 2-12 reps Leg presses - 2,500 lbs - 4 sets - 12 reps Parking-lot lunges - 315lbs - 2 sets - 100 yards Stiff-leg deadlifts - 315lbs -3 sets - 12 reps Seated leg curls - 200 lbs - 3 sets - 12 reps Wednesday : Chest Bench presses - 500lbs - 5 sets - 12 reps Incline barbell presses - 405lbs - 3 sets - 12 reps Flat dumbbell presses - 200lbs - 3 sets - 12 reps Flat flyes - 130lbs - 4 sets - 12 reps Triceps Seated cambered-bar extensions - 215lbs - 3 sets - 12 reps Seated dumbbell extensions - 170lbs - 4 sets - 12 reps Close-grip bench presses - 350lbs - 4 sets - 12 reps Thursday: Back Barbell rows - 585lbs - 5 sets - 10 - 12 reps Pulley Rows - 400lbs - 4 sets - 10 - 12 reps Machine pulldowns - 350lbs - 3 sets - 10 - 12 reps Front pulldowns - 350lbs - 3 sets - 10 - 12 reps Biceps : Incline alternate dumbbell curls - 90lbs - 4 sets - 12 reps Machine curls - 200lbs - 3 sets - 12 reps superset with Standing cable curls - 200lbs - 4 sets - 12 reps Shoulders : Seated dumbbell presses - 170lbs - 4 sets - 12 reps Front dumbbell rasies - 60lbs - 3 sets - 8 - 25 reps Machine rasies - 250lbs - 3 sets - 8 - 25 reps Friday: Legs Leg extensions - 300lbs - 4 sets - 30 reps Front squats - 585lbs - 4 sets - 12 - 15 reps Hack squats - 900lbs - 3 sets - 12 reps Standing leg curls - 125lbs - 3 sets - 12 - 15 reps Lying leg curls - 200lbs - 4 sets - Saturday : Chest Incline dumbbell presses - 200lbs - 4 sets - 12 reps Decline barbell presses - 500lbs - 3 sets - 12 reps Incline dumbbell flyes - 130lbs - 3 sets - 12 reps Decline dumbbell presses - 170lbs - 3 sets - 12 reps Triceps : Lying cambered-bar extensions - 215lbs - 4 sets - 12 reps triset with Machine dips - 360lbs - 4 sets - 12 reps triset with Seated cambered-bar extensions - 215lbs - 4 sets - 12 reps Addintionally : Calves ( twice a week ) Donkey rasies - 450lbs - 4 sets - 12 reps Seated rasies - 270lbs - 4 sets - 12 reps Abs ( four times a week ) Crunches - 3 sets - failure Sunday : Rest Comments (69) Subscribe to this comment's feed ... written by borat, March 10, 2008 ronnie is a great sucess.. ... written by willie F, April 03, 2008 Ive done this workout for four days now...thought i was in pretty good lifting shape...this workout is crazy but i love it... ... written by Ryan, May 14, 2008 i want to know if this works or if its just another one of those supposive workouts that ronnie did to win the olympia. I have seen many differnet workouts that claim to be ronnies basic workout. To be honest i dont even care if its his i just want to know if it works? ... written by chris, May 27, 2008 ronnies a beast ... written by J, June 20, 2008 Unless your on juice this is over training, Still Ronnie is a genetic freak!!! ... written by deepak(india), June 22, 2008 i like ronnie most he is the best bb ever born on earth he is determined focus and powerful ... written by Mody, June 30, 2008 Its damn hard workouts and really so intensive... You have to hit every muscular part.. once per week. its the idealism for getting more mass....I think Ronnie is abit weird. lol... I prefer Arnold's workouts.. it was my key to gain Real mass...anyway im gonna try Ronnie's workouts ... written by powerhouse, July 02, 2008 man looks hard gotta try it one week ... written by Drew, July 08, 2008 Ronnie Coleman is the G.O.A.T! ... written by Dwain, July 28, 2008 There's no such thing as Over Training, just under eating........ ... written by chris, August 14, 2008 i followed this routine for the last year (clearly not with the same weights) but i can honestly say it worked wonders ... written by Vishal, August 16, 2008 This work out owsome but only ronnie can do.Common man take your eyes off ... written by Vishal, August 16, 2008 Eat hard workout hard ... written by Phil, September 04, 2008 this workout is insane,ive been doing it for two weeks and ive been gaining alot of muscle,ronnie is a beast! ... written by Phil, September 04, 2008 Very hard work but its worth every minute ... written by Very, September 08, 2008 True: Unless your on juice this is over training, Still Ronnie is a genetic freak!!! False: There's no such thing as Over Training, just under eating........ ... written by Perk, September 10, 2008 This is a really good workout. I dont think it is too long or hard obviously the amount of weight is. If you are not used to doing 4-5 sets this workout is too exhaustive for most lifters. If you are used to 4-5 sets it is a good workout that hits everything well. Remember to suppliment extra exercises for thsoe muscle groups you are weak at. ... written by Melwyn, September 17, 2008 This workout is awesome. It really works 4 me. Great Stuff! ... written by chad, September 23, 2008 ive been weight training for 6yrs but had the last yr off looking to get back into it does this exercise really work or is it just hype ... written by Ross, September 26, 2008 No workout is too strenuous, it all depends on how bad YOU want it! I think this workout is definitely worth a try, i'll do it next week!! ... written by chad, October 01, 2008 can i take the weekends off and still get the same result ... written by WALKIEPRO, October 05, 2008 This workout has worked wonders for me, I've gained 18lbs of muscle in the past 7 months and still going. I love it...on occassion, I do take the weekend off and just do about an hour of cardio to burn calories. ... written by Puneet, November 27, 2008 I like ronnie very much. He is unbeliveble i am trying to workout with his routine. But it's not so easy....... ... written by ECTOMORPH, November 29, 2008 Not only is this work out going to take next to 3 hours each day, the food consumption has to be out of this world! This work out is designed for somebody who has at least half a day to devote to eating and working out... I realize eating builds mass but holy shit, its expensive as hell!!!! I am a pretty solid 175 lbs at 5'11" (Skinny) but I think I have hit my plateau! The fitness world will consume your life! ... written by michael johnson( bigmike), December 10, 2008 ronnie coleman has a good workout. if your goal is too get big, you can do this workout too.you just have to supplements,eat drink fluids, rest and grow and if you do what i tell you, you will grow, grow.weight yourself before you start this routine and train for 6wks and see where you have grown. from bigmike elkhart,in i have some good routines too but they will cost you . take care bigmike strength coach of the elkhart express. ... written by Tom, December 18, 2008 Looks f**king mad! I think its quite true that unless your juicing, it will be so difficult to go with this workout. Even with sufficient food, your just not going to recover fast enough. ... written by AKash, December 18, 2008 Dude i can lift more than that in bench presses and shoulder presses... wtf... still ronnie is a cool guy.. aint no comments about that... ... written by Brandan, December 23, 2008 Ive been on the workout for over two weeks with the program but i had real good results and the workout is a beast but good ... written by sephir9999, January 23, 2009 If you want this workout work for you better be a pro like him first. ... written by dirka dirka, February 06, 2009 Arnold is the best btw but Ronnie is a roid freak, lol give the credit to roids and working his butt off ... written by Ronnie Coleman, February 10, 2009 This is not the workout that I do. Whoever wrote this is a liar. I do ten jumping jacks each day, and that is it. It worked to win Mr. Olympia and it can work for you too. ... written by jay_n, February 11, 2009 even on juice this is overtraining ... written by Pro_Builder, March 01, 2009 is this his real workout routine??? I think the writer should leave some references to prove some validity. ... written by lance, March 03, 2009 people dont realized that body builders like coleman do this for a LIVING this is their job, meaning that they devote their lives to this....a workout like this will only work if you have the time to eat 7 thousand calories a day and sleep 12 hours a night and work out for 2 hours a day....getting bigger doesn't take an insane workout like that, people will only over train with this.... ... written by WestSide Barbell, March 09, 2009 if you load up on dbol, get 9-10 hours of sleep a day, have good genetics, eat about 5-7 thousand cals a day 300 with protein then this schedule MIGHT not be overtraining. ... written by tony, March 15, 2009 if you wanna know the real ronnie coleman and see what he does rent any of his dvds. he has 3 or 4 of them out and they show his workouts and his daily routines. he has a 8 hour day job as a police officer in arlington tx. its really interesting to see how he lives and what he puts into his body, and also the limits his body has ... written by Harry, March 23, 2009 Ronnie is the Best in Universe. No 1 can be like Ronnie in future.......! Really a hard worker... God Bless u RONNIE.... ... written by t money, March 23, 2009 ronnie coleman is a god. he dominates this world and is better than every living thing that has ever lived ... written by 6pack4u, March 27, 2009 i think its the only way to go ... written by Ky powerlifting state champion, April 01, 2009 t money, your an idiot. Ronnie coleman is amazing at what he does no doubt at all. I am juicing more this summer and it is still adifficult workout. (no i dont use the weight he does). ronnie is probably in the top 5 worlds strongest guys. and thats terrific because bodybuilders go for size and tone. not just brute strength. ... written by Zonks, April 24, 2009 It all comes down to genentics and juice which ronnie has bundles of. Might work for some but it aint gonna work for me, el natural! ... written by Louis, May 04, 2009 OK this workout is fucking awsome although i would put in a day of rest after wednesday. Its not overtraining someone said it was if you supplement its fine. ... written by LPG, May 23, 2009 well i do this in my post season of football i take alot of glutamine and tribulis and like other stuff i swear im fine its not over training. ... written by bb4life, May 31, 2009 anyone expecting to do this workout w/o steroids, eating like a bodybuilder, and years of experience isn't very intelligent, this is a workout built around ronnie's genetics and his intake of supplements/carbs/proteins/fats, everyone is different therefore expecting to jump straight into this routine and look like ronnie in 10 years is foolish, try developing your own routine that works best for you (explore) and you'll get big. ... written by j, June 19, 2009 12 reps is alot ... written by Yeah, August 10, 2009 Everything with this program seems to be perfect, however, I would like to make a little correction. Try combining the legs with shoulder excercises on Thuesday and Friday and on Monday and Thursday just do BACK and BICEPS ... written by Vishal, September 06, 2009 I like Mr Arnold's workout routine. East or West Arnood is The BEST ... written by Mark, 230lbs and counting..., September 21, 2009 I wonder why people think they can do this particular workout for a week, and see what it does. Your body needs time to adjust to a heavier workout routine, and if you start off doing this many sets, you'd be lucky if you stay the same size and don't tear any muscles. Listen to your body, especially if feeling overly sore or tired, and add more sets gradually. I'm personally quite obsessed, and having to take a week off training during holidays makes me feel like I'm shrinking, but mostly find that my body responds well to the extra rest. ... written by Jim, October 02, 2009 I did this rutine for 4 months. I noticed a huge difference! It works! ... written by Dom, October 13, 2009 Im a personal trainer,. doing this work out with out supplements you will over train. you need atleast protein and creatine and a shit load of food and about 8-10 hours sleep to recover from the training sessions. Im on Iso Mass Xtreme, In-Cel, Cell Mass and Rampage(highest testostorone enhancer in the world) and a shit load of food. Its a great routine for mass. But you should only do this if you have a good base training and lots of experience in the gym. This work out routine is not for the faint hearted.. Listen to your body, this work out routine might not work for you but might for others. everyone is different. Its all genes and how your body responds. I tried do 1 muscle group a week, didnt work for me. Started training body parts twice a week and the results are great. Ronnies the man. ... written by This email address is being protected from spam bots, you need Javascript enabled to view it , October 13, 2009 It made A big difference in my life ... written by cornbread, October 14, 2009 Can u say ROIDS!!!!! ... written by brandon, October 16, 2009 i cant believe normal people would try this. everyone that commented on this and says it works either a:lied b: made noob gains which will stop I cant believe how stupid people are. ... written by Neil Bower, October 30, 2009 Right or wrong, up or down, I am a HUGE Ronnie Coleman Fan, would have love to see him win another Mr. Olympia, but I guess it wasn't meant to be. IMO, Ronnie is a beast, to all who have posted comments, God bless you. ... written by zia, October 31, 2009 it is too tough for a body builder who does't take supplements. ... written by jt, November 13, 2009 hey what if you did this as a H.I.T. workout, as in doing one set of each exercise to failure for those reps listed, and just try to increase weight/reps each week? ... written by fabio, November 16, 2009 i did this routine for my mass cycle im not the biggest guy or smallest but this routin gave me 18 pounds in 7 weeks with whey and creatine ... written by Jake, November 25, 2009 The split he has going is good. I would say to use this as a guideline and customize the workout to your own body and limits. Personally, I'm exhausted by the time I hit Friday so I do a light second leg workout and go for an easy bike to get the legs moving on Fridays. This allows me to get some extra rest on Friday without burning myself out. Get rested up and i go hard at the chest and Tri's on Saturday while getting a well deserved day of rest Sunday... great workout split but know your limits ... written by Merijn, November 28, 2009 ok, well most of you guys are lying you ass of ...talking about how they gained mass in just 2 weeks blablabla stop giving people the wrong advice idiots! ... written by brent, December 01, 2009 What days does he workout his abs? ... written by blake, December 05, 2009 i have done this workout for a year now and i currently benching 405 and now im up to 500 i love this workout ... written by bill, January 01, 2010 this is a VERY ill advised workout ......75% of it is repetitive to the point of overtraining ...he would feel much better ..make same gains or more on about 33% of this routine .....work to failure ...with flawless concentration and technique ...as Arnold once said >>>"some ppl get big INSPITE of their routine ">>>>>>>>>>this is an example of that statement .......have a nice day ... written by bbb, January 05, 2010 i can't understand ... written by jimi, January 05, 2010 deah ... written by ChrisJ, January 06, 2010 People drone on about overtraining without citing any studies saying when it happens. Most pro sportsman train over 20 hours per week and they don't sit around worrying about 'overtaining'. All this crap about recovery; if you were to train 3 hours per day 7 days per week you would still only be training 21 hours per week, leaving 'only' 147 hours for recovery! ... written by Hemant, January 07, 2010 hz got ammmaaazzzing muscles.m following almost d same workout bt wid less exercises. ... written by Marco, January 14, 2010 I rarely meet such interesting ideas! Not long ago I found an interesting documentary by accident at one rapidshare search engine( http://www.rapidsharemix.com ) and watched it with interest. You never know where you find and where you lose... ... written by nate , January 19, 2010 the best that ever lived no lie ... written by shawn, January 20, 2010 I have been doing this program for about 8 months now. There have been a couple of 1 week break periods where I didn't touch the gym as I was on vacation. I just look at that a some good recovery time. But as far as gains go I was 6'2 220 pounds when I started this and I am now 260 pounds. Keeping in mind thatI have put on a little bit of fat around the waist and have yet to do an honest fat burn. Supplements I take include: Protein, Creatine(cycle), Testoserone(cycle), Meal replacement powder(after each workout) and Superpump 250(best shit ever). I do believe this program is realistic for someone who is very strict with their diet, sleep and supplementation. Just be sure to start with light weight and work your way up week by week. Write comment Name Comment Add Comment Powered by Azrul's Jom Comment   < Prev   Next > [ Back ]

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