Written by Travis Halena | ACSM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weights."
What better Ronnie Coleman quote than this one to summarize the professional bodybuilder and his training style? A handful of names come to mind when you think of the top bodybuilders, and Ronnie is near, if not at the top, of that list.
Bodybuilders may not be as polarizing or famous as the top NBA or NFL stars of all time, but there are some exceptions to the rule. Ronnie, a household name in the weightlifting community, is certainly one of those exceptions.
In this article, we will learn about Ronnie and his training style, including:
- Who is Ronnie Coleman?
- What was Ronnie Coleman’s workout split and routine?
- FAQs about Ronnie Coleman and his workouts
- A modified version of the Ronnie Coleman workout routine for you to follow
- Ronnie Coleman’s diet
Who is Ronnie Coleman?
Ronnie is a bodybuilding legend, beginning his athletic career as a middle linebacker for Grambling State University. After deciding to focus on bodybuilding, he held the record for most wins (26) as an IFBB pro bodybuilder. And with wins consecutively from 1998 to 2005, he is also the co-record holder for most Mr. Olympia titles (8). Not only was he an iron legend, but he was also a police officer at one point in his career.
He is well known for having a unique training style that he followed religiously throughout his career. We will go through that workout split in this article, along with a more obtainable version for recreational lifters to follow. Similar to the likes of The Rock, Arnold, and Jay Cutler, Ronnie has a movie star-type fan base.
Full of famous quotes, he would often yell during his training sessions. His intensity was truly second to none.
Ronnie has fought through two hip replacements, 11 back surgeries, and time spent in a wheelchair, but he continues to train. He may not be as strong as he once was, but his unrelenting spirit and love of the sport still have him looking like a competitive bodybuilder at 58 years old.
What Was Ronnie Coleman's Workout Split & Routine?
Ronnie was famous for using a power-building approach to his 6-day workout split. He emphasized lifting as heavy as possible for a rep scheme, usually in the 8-20 range. The plan was all about achieving the maximum pump possible through progressive overload.
Remember that quote from the start of the article? Ronnie was very serious about lifting as heavy as possible. To get a glimpse into how strong he was, he could dumbbell bench press 200-pound dumbbells, shoulder press 160-pound dumbbells, squat and deadlift 800 pounds for two reps, barbell row 495 for eight reps, T bar Row 450 for nine reps, and bench press 495 for five reps.
Insane, right?
He loved the push-pull-legs split, which he repeated twice weekly to complete his six-day program. A firm believer in hitting each muscle group twice a week with a massive volume of sets, Ronnie liked to use different exercises for each of his workouts. This might mean he'd perform the barbell bench press in one workout and a single-arm incline dumbbell press in another.
Ronnie was undoubtedly a master of chasing the pump and growing big and strong.
Here was his exact split:
- Day 1: Back/Biceps/Shoulders (focusing on back thickness)
- Day 2: Quadriceps, Hamstrings, and Calves
- Day 3: Chest and Triceps
- Day 4: Back, Biceps, and Shoulders (focusing on back width)
- Day 5: Quadriceps, Hamstrings, and Calves
- Day 6: Chest, Triceps, Calves, and Abs
- Day 7: Rest
We will discuss his program and diet later in the article, along with how you can implement his principles into your routine and lifestyle.
FAQs ABOUT RONNIE COLEMAN & HIS WORKOUTS
Let's look at some frequently asked questions and answers about the legendary bodybuilder.
How many hours a day would Ronnie Coleman train?
Ronnie’s sessions would last about 2 hours since he would perform upwards of 40 sets per workout.
What were Ronnie Coleman's Favorite Exercises?
As a power bodybuilder, Ronnie loved free weight movements. His favorites were bench presses, deadlifts, squats, barbell rows, the seated military press, lying tricep extensions, and preacher curls.
What was Ronnie Coleman's max squat, bench, deadlift, and overhead press?
Ronnie squatted and deadlifted 800 pounds for two reps, bench pressed 495 pounds for five reps, and overhead pressed 315 pounds for 11 reps. An honorable mention goes to his 2,300-pound leg press for eight reps. Yes, you read that right, eight reps.
Where did Ronnie Coleman work out?
Ronnie loved Metroflex Gym in Arlington, Texas.
Did Ronnie Coleman work out in the morning?
Without fail, Ronnie trained Monday-Saturday at noon.
Does Ronnie Coleman still work out?
Ronnie has dialed back his training a bit due to injuries, but at 58, he still trains consistently with more machines and lighter weights.
How did Ronnie Coleman Hurt His Back and Hips?
A lifetime of lifting heavy damaged Ronnie’s spine and hips from the pressure of famous 800-pound squats and deadlifts.
Did Ronnie Coleman use steroids?
Ronnie naturally trained for the first six years of his career and was strong enough to deadlift 750 pounds. He openly admits to using steroids as a way to get more shredded for bodybuilding shows and to keep up with the competition.
What Supplements Did Ronnie Coleman Take?
While we don't know the exact supplements Ronnie Coleman used during his career, we can assume that he used some of the most tried and true options that bodybuilders still use today. These are the mainstream supplements of creatine, pre-workout and whey protein won't produce results that anabolic steroids do but they are a safe alternative to help you achieve your goals faster. This safe and legal supplement stack can aid in muscle building, enhanced recovery, strength gain and boosted energy levels. We recommend the following stack that covers you from all angles.
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What type of sets and reps did Ronnie do?
Ronnie did 3-5 sets, generally for 8-20 repetitions.
Considerations for Training Like Ronnie Coleman
Let’s attack the elephant in the room right away. It’s easy to sit here and say that Ronnie trained using steroids, so there is no way any of this if applicable for those lifting naturally.
Facts: It is highly unlikely you will be able to reach the size and shredded conditioning level Ronnie had as a natural lifter. There are few people on earth who could be 300 pounds like Ronnie and at 3% body fat.
And size aside, it also is likely too much for natural and recreational lifters to perform 40+ sets per workout, six days a week. That type of volume would make it nearly impossible for muscle recovery, let alone enabling you to build muscle or have any sort of energy.
Whew, okay, we got that out of the way. So you aren’t going to be able to train exactly as he did, and we can all acknowledge steroids certainly played a factor in Ronnie's bodybuilding success. However, his actual training principles were sound, and that's what we are going to talk about in more detail.
Ronnie’s Training Principles
So, what practices can we take from the bodybuilding guru? From his thoughts on frequency to his nutrition guidelines, here are the training principles we can all apply to our weight lifting game.
Frequency:
Ronnie preached that when it came to how often to train, hitting a muscle twice a week was crucial to his bodybuilding success. You do not need to do as much volume per workout as he did or even as many days, but the principle remains the same for any lifter.
Hitting each muscle twice can even be done following a four-day split. That amount of volume is what's going to lead to muscle building success.
Exercise Selection:
Variety is the spice of life - particularly when it comes to your gym routine. Just because you are hitting a muscle group twice a week does not mean you have to do the same workout two times.
That can quickly lead to workout boredom, which isn't great for sticking to your routine. Looking at what Ronnie did, he trained his back muscles with two different back workouts.
He had one for making his back thicker and one for making it wider. Similar to that, for his chest workout, he used barbells for one and dumbbells for the other. He hit the muscles twice a week using different exercises each day, all of which had a specific purpose.
To clarify: This does not mean muscle confusion and doing random things each workout. Everything should be planned out and strategic.
Progressive Overload:
As mentioned above, you do not need to switch programs or exercises constantly. Ronnie believed in progressive overload. This means that each week you try to improve on your previous week's performance.
That can mean using a heavier weight, doing more reps, or even focusing on a better mind-muscle connection to support a better pump. Consistency, tracking your workouts, and pushing yourself to improve are all pillars of progressive overload. Ronnie mastered each of these.
Heavy weights:
Most lifters will never sniff anything close to an 800-pound squat, and that’s okay. Most programs will tell you strength falls in the 4-6 reps zone. That is undoubtedly true, but Ronnie believed that you should be training as heavy as possible for whatever rep range you're targeting.
He believed that if you could do 15-20 reps using a weight, you needed to go heavier. If you're training to build muscle, one you can hit around 12 reps of each prescribed set, you may want to consider bumping your weight up.
This goes back to progressive overload, improving muscle strength, and performing more reps each week.
Free weights:
Ronnie loved free weights over machines as they allow for a full range of motion. He constantly preached about using the correct range of motion and stretching muscles through the movement. This allows you to feel the maximum pump and contraction of that muscle for optimal muscle hypertrophy.
Partial reps:
Yes, we mentioned the full range of motion, but he was adamant about using partial reps for the chest, triceps, and quads. He figured out that this weighted stretching style focusing on time under tension was superior for growth of these muscles.
This doesn't mean tiny pulse reps. He never locked the weight out. Instead, he used about 70% of the range of motion, focusing on the bottom portion of the move.
Train shoulders with multiple movements:
Ronnie loved using six or more exercises for his shoulder workouts, which is far more than a typical lifter uses. He loved hitting shoulders from all angles to exhaust each muscle head.
This may be a bit extreme for most, but the idea of doing different exercises to hit each head properly is an important takeaway that will help anyone. Whether you're doing barbell shoulder exercises, cable shoulder exercises, or dumbbell shoulder exercises, make sure each head is getting equal attention.
Diet:
Ronnie followed a bodybuilder approach very common for most lifters. He had to eat an astronomical amount to maintain and gain size. His diet focused on lean beef, chicken, eggs, potatoes, beans, rice, and vegetables.
While you're probably not going to want (or need!) to eat as much as Ronnie, you can follow the same nutritional guidelines he did. Eat the right quality foods, and be consistent with tracking your calories and macros.
RONNIE COLEMAN'S WORKOUT ROUTINE FOR YOU TO FOLLOW
The Ronnie Coleman workout split was a six-day-a-week muscle growth program that will almost certainly be too much volume for the average lifter. Instead, this workout routine emphasizes his concept of hitting your muscle groups twice weekly, including his favorite lifting moves in a manageable and obtainable way.
Prepare to build serious muscle mass!
Upper Body Workout 1:
|
Exercise |
Sets/Reps |
|
Incline Barbell Bench Press |
3x8-12 |
|
Bent Over Barbell Rows |
3x12-15 |
|
Standing Single Arm DB Shoulder Press |
3x8-12 each arm |
|
Close Grip Bench Press |
4x8-12 |
|
EZ Bar Preacher Curl |
3x10-15 |
|
Cable Leaning Lateral Raise |
2x12-15 |
|
Dumbbell Shrugs |
2x8-12 |
Lower Body Workout 1:
|
Exercise |
Sets/Reps |
|
Barbell Squat |
3x8-10 |
|
Stiff-Legged Deadlifts |
3x8-12 |
|
Dumbbell Bulgarian Split Squats |
3x10-15 |
|
Hamstring Lying Leg Curls |
3x12-15 |
|
Leg Extensions |
3x12-15 |
|
Standing DB Calf Raises |
3x10-15 |
|
Seated Calf Raises |
3x10-15 |
Upper body Workout 2:
|
Exercise |
Sets/Reps |
|
Deadlifts |
3x6-8 |
|
Incline Single Arm DB Bench |
3x8-10 each arm |
|
Neutral Grip Pull Downs |
3x10-15 |
|
Military Seated Dumbbell Presses |
3x8-10 |
|
Incline Bench DB Hammer Curls |
3x8-10 each arm |
|
EZ Bar Skull Crushers |
4x8-12 |
|
DB Lateral Raises |
3x10-12 |
Lower body Workout 2:
|
Exercise |
Sets/Reps |
|
Front Squats |
3x8-12 |
|
DB Romanian Deadlift |
3x8-10 |
|
Machine Hack Squats |
3x12-15 |
|
Dumbbell Step Ups |
3x10-12 |
|
Hamstring Seated Leg Curls |
3x10-15 |
|
Standing Bent Leg Soleus Calf Raises |
3x10-15 |
|
Standing Calf Raise Machine |
3x10-15 |
This workout program is about half the volume of the Ronnie Coleman training program. However, it is still a high-volume program, and for lifters who aren't doing it professionally, it's more than enough for growth.
Remember the progressive overload concept we discussed. Just keep trying to do more every time you hit the gym, and your work capacity will increase.
Also, feel free to work in variations of moves for versatility. Instead of incline dumbbell presses, you can perform the decline barbell bench press. Other examples of variations include decline dumbbell presses, decline barbell presses, or even incline dumbbell flyes.
Barbell curls can be used in place of preacher curls, and leg presses could easily be incorporated into a leg day routine.
Ronnie Coleman's Diet
As mentioned, Ronnie stuck to a straightforward bodybuilder-style diet. His consistency and discipline to stick to his diet allowed him to see excellent results. He always ate clean foods by sticking to lean beef, chicken, eggs, potatoes, rice, beans, and vegetables. He ate a ridiculous amount of each in a very structured way.
If you want to get big, you gotta eat big. For more food suggestions that will help with growth, try these high protein low fat foods, or follow this 7 day meal plan for muscle gain.
So, how much food did Ronnie eat exactly? Six meals a day. And before we expand on that, you also must understand Ronnie’s targeted calories and macros. His typical total daily calories were 5,562, and his macros were 546 grams of protein, 474 grams of carbs, and 150 grams of fat.
That’s a lot. So, Ronnie had to split everything into six meals a day. Each one was 927 calories, 94 grams of protein, 79 grams of carbs, and 25 grams of fats. With nutrition, it comes down to a science and your ability to execute that science.
We understand most of you aren’t a 300-pound 8-time Mr. Olympia, so onward to how you can realistically eat like Ronnie.
How to Eat Like Ronnie Coleman
Notice we didn’t say how to eat as much as Ronnie Coleman. First, you need to figure out how many calories your body needs.
The simple way to calculate this is to use a total daily energy expenditure formula/calculator. Thanks to the internet, you're one search away from having access to one. A calculator will take your age, gender, weight, height, and activity level, and calculate your maintenance calories.
For example, a 6-foot-3, 200-pound male who is very active will have maintenance calories of around 3,346.
That means that if you don’t want to gain or lose weight, you should eat that amount each day. Remember, this likely isn’t going to be a perfect number. Use it as a starting point. It will take some trial and error to see if your calories need to be increased or decreased, depending on your goal.
Up next: Macros. Macronutrients are carbohydrates, protein, and fats. Those are the main building blocks of each food, with specific vitamins and minerals making up the micronutrients (another lesson for a different day).
A good rule of thumb for someone trying to gain weight is to eat 250-500 calories above your maintenance calories. Again, this will take some trial and error, so track each day, as well as week-to-week progress, to see what you need to adjust.
It's also a good idea to learn about what to eat before a workout and what to eat after a workout, so you can ensure your nutrition is helping your muscles rebuild and repair.
Quick nutrition lesson: Carbs and protein come to 4 calories per gram, and fats are 9 calories per gram. A simple macronutrient goal is 30 percent of your calories from protein, 30 percent from fats, and 40 percent from carbs.
Another popular way is trying to hit 1 gram of protein per bodyweight, adjusting fats and carbs accordingly. For those looking to gain mass, the Vertical Diet Plan is also worth checking out.
Again, this will take some trial and error, but the general concept of finding your maintenance calories and increasing them by 200-500 calories to gain muscle remains the same. Then consistently hit that number day in and day out while lifting the heavy weight Ronnie talks about. Guaranteed results!
“Light weight baby!”
It felt appropriate to start and end with a favorite saying of Ronnie’s. There is no denying his work ethic and training methods were undeniably successful. And you can now take what he used and apply it to your training to build some serious muscle and strength. Train smart, work hard, and don't be afraid to lift heavy.
Interested in learning about more bodybuilding routines? Check out the Jay Cutler Bodybuilder Workout Routine and the Chris Bumstead Workout Routine & Diet.
Images courtesy of Ronnie Coleman's Instagram
Travis Halena
Author