One name is nearly always at the top of the list when discussing the greatest bodybuilders of all time: Ronnie Coleman. Ronnie, dubbed the “King of Bodybuilding,” left behind an unparalleled legacy in the sport. He redefined what was possible for a human physique with his incredible size, insane strength, and eight Mr. Olympia titles (1998–2005).
However, beneath the fame, awards, and catchphrases like “Lightweight Baby!” and “Yeah Buddy!” was an incredibly rigorous training regimen. Ronnie’s exercises weren’t for the weak of heart. They created a physique that combined shocking definition with sheer mass by combining traditional bodybuilding volume with brutal strength training.
We’ll dissect the actual Ronnie Coleman bodybuilding training regimen in this blog, examining his training methodology, his renowned lifts, and his weekly schedule.
The Training Philosophy of Ronnie Coleman
It’s critical to comprehend the underlying philosophy that guided his workouts before delving into the actual plan:
- Ronnie was a firm believer in lifting heavy objects. He frequently stuck to free weights and compound lifts, in contrast to many bodybuilders who relied on machines.
- High Volume: Ronnie completed an unexpectedly high number of sets and repetitions while utilizing extremely heavy weights. He frequently worked out for more than two hours.
- Regularity: Ronnie worked out six days a week, frequently striking each muscle group twice in various ways.
- Progressive Overload: He always aimed to do more or lift more weight than the week before.
- Mindset: Like his muscles, Ronnie’s mental toughness was legendary. He pushed himself to the limit every session, training with an intensity that most athletes could only imagine.
The Weekly Split of Ronnie Coleman
Ronnie Coleman trained six days a week in a two-part regimen. He frequently performed each body part twice, varying the exercises and rep ranges to target the muscles from various perspectives.
His weekly training split looked like this:
- Day 1 (Monday): Shoulders, Biceps, and Back
- Tuesday, Day 2: Hamstrings, Calves, and Quadriceps
- Wednesday, Day 3: Shoulders, Triceps, and Chest
- Thursday, Day 4: Calves, Biceps, and Back
- Day 5 (Friday): Hamstrings and Quadriceps
- Day 6 (Saturday): Shoulders, Triceps, and Chest
- Sunday, Day 7: Rest and Recuperation
Exercise by Exercise: Ronnie Coleman’s Workout Routine
Let’s examine what Ronnie’s actual training week entailed:
Day 1: Shoulders, Biceps, and Back
Returning
- Deadlifts: four sets of six to twelve repetitions (Ronnie famously performed two repetitions of 800 pounds).
- 3–4 sets of 10–12 repetitions for barbell rows
- T-Bar Rows: 3 sets of 10–12 repetitions
- Three sets of 12–15 repetitions for lat pulldowns
- Three sets of twelve repetitions of seated cable rows
The biceps
- 3–4 sets of 10–12 repetitions for barbell curls
- Three sets of twelve repetitions of dumbbell curls
- Three sets of twelve repetitions of preacher curls
Shoulders (Delts)
- 3–4 sets of 10–12 repetitions of the seated dumbbell press
- Three sets of 12–15 repetitions for side lateral raises
- Three sets of twelve reps for front raises
Day 2: Calves, Hamstrings, and Quadriceps
Quads
- Squats: 4–5 sets of 8–12 repetitions (Ronnie’s well-known 800-pound reps made history)
- Leg Press: 3–4 sets of 12–15 repetitions
- Three sets of 20 steps for lunges
The hamstrings
- 3–4 sets of 10–12 repetitions for stiff-leg deadlifts
- Three sets of 12–15 repetitions of lying leg curls
Calves
- Four sets of 15–20 repetitions for standing calf raises
- 3–4 sets of 15–20 repetitions for seated calf raises
Day 3: Shoulders, Triceps, and Chest
The chest
- 4–5 sets of 6–12 repetitions of the flat bench press (Ronnie benched 495 lbs for reps)
- 4 sets of 10–12 repetitions of the Incline Dumbbell Press
- Three sets of twelve repetitions of flat dumbbell flyes
- 3 sets of 8–10 repetitions of the Incline Barbell Press
Triceps
- Close-Grip Bench Press: 3 sets of 10–12 repetitions
- Three to four sets of ten to twelve repetitions of skull crushers
- Three sets of 12–15 repetitions for the tricep pushdown
The shoulders
- Barbell Military Press: 3–4 sets of 8–12 repetitions
- Three sets of twelve repetitions for upright rows
- Three sets of twelve reps for the rear delt flyes
Day 4: Calves, Biceps, and Back
Returning
- Deadlifts: 4–5 sets of 6–12 repetitions
- Barbell Rows: 4 sets of 10 repetitions
- Rows with dumbbells: 3–4 sets of 10–12 repetitions
- Three sets to failure for pull-ups (weighted if feasible)
The biceps
- 4 sets of 10–12 repetitions for barbell curls
- Hammer curls: three sets of twelve repetitions
- Three sets of twelve repetitions of concentration curls
Calves
- Four sets of 15–20 repetitions for donkey calf raises
- 3–4 sets of 15 repetitions of standing calf raises
Day 5: Hamstrings and Quadriceps
Quads
- Squats: 5 sets of 8–12 repetitions
- Front squats: three to four sets of ten repetitions
- Hack Squats: 3 sets of 12 repetitions
- Three sets of twenty steps for walking lunges
The hamstrings
- Romanian Deadlifts: 4 sets of 10–12 repetitions
- Leg curls while seated: 3–4 sets of 12–15 repetitions
Day 6: Shoulders, Triceps, and Chest
The chest
- Four sets of 8–12 repetitions for the flat dumbbell press
- 3–4 sets of 10 repetitions of the Incline Barbell Press
- 3–4 sets of 12–15 repetitions for cable crossovers
- Bench Press Decline: 3 sets of 10–12 repetitions
Triceps
- Extensions with an overhead dumbbell: 4 sets of 10–12 repetitions
- Close-Grip Bench Press: 3 sets of 10 repetitions
- Three sets of twelve reps for rope pushdowns
The shoulders
- 4 sets of 8–12 repetitions of the seated dumbbell press
- Arnold Press: three to four sets of ten repetitions
- Three sets of 12–15 repetitions for side lateral raises
The Iconic Lifts of Ronnie Coleman
Being one of the strongest men to ever take the stage, Ronnie was more than just a bodybuilder. Among his most astounding lifts are:
- 800-pound deadlift for two repetitions
- 800-pound squats for two repetitions
- Bench press repetitions using 495 lbs.
- Pressing 200-pound dumbbells overhead is known as the “200-pound dumbbell press.”
His daily training included these feats, which fueled his massive muscle growth and weren’t merely for show.
Consumption and Recuperation
Of course, without diet and recuperation, no exercise program is complete. To support his training and muscle growth, Ronnie Coleman consumed a lot of food—typically 5,500–6,000 calories per day, divided among 6–8 meals. His usual diet consisted of:
- Lean meats, such as fish, beef, and chicken
- Protein shakes and eggs
- For carbohydrates, grits, rice, and potatoes
- Salads and vegetables
- Supplements such as amino acids, creatine, and whey protein
Ronnie used the traditional methods for recuperation: rigorous exercise, a lot of food, and rest. This formula created one of the most dominant physiques in history during his prime, even though his heavy lifting eventually took a toll on his body.
Is It Possible to Train Like Ronnie Coleman?
In addition to being renowned, Ronnie’s fitness regimen is highly sophisticated. It is not advised to replicate it exactly unless you are a professional bodybuilder with years of training experience. His body was specially made to support absurd volumes and weights.
Nevertheless, you can learn from his strategy:
- Make compound lifts a priority. The foundation is built by squats, deadlifts, bench presses, and rows.
- Train hard—push yourself without sacrificing form.
- Remain dependable: Ronnie’s accomplishments were the consequence of years of unrelenting work.
- Use large weights while incorporating several sets and repetitions to strike a balance between strength and volume.
Final Thoughts
More than just a collection of exercises, Ronnie Coleman’s bodybuilding regimen reflects his renowned way of thinking. His “go heavy or go home” mentality drove him to build one of the most amazing bodies the world has ever seen.
Ronnie’s exercises, which ranged from 800-pound squats to lengthy training sessions, were challenging but successful. Anyone striving for greatness in the gym can find inspiration in his unwavering drive, discipline, and dedication.
“Everyone wants to be a bodybuilder, but nobody wants to lift no heavy-ass weight,” Ronnie himself would say.
Remember that building muscle like the King requires more than just a workout regimen; it also requires years of constant work, a warrior mentality, and dietary discipline.
