Ronnie Coleman's Workout Routine And Split

"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weights."

If you’ve spent more than 30 seconds in a weight room, odds are you’ve heard this iconic Ronnie Coleman quote. Equal parts gym folklore and real-life legend, Ronnie didn’t just talk the talk—he redefined what it meant to be the strongest, freakiest bodybuilder of his time.

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In this article, we’ll cover:

• Who Ronnie Coleman is
• His training style and workout split
• FAQs about his training and injuries
• A Ronnie-inspired routine for real lifters
• His monster-sized diet (and how to adapt it)

Who is Ronnie Coleman?

Ronnie Dean Coleman is an 8-time Mr. Olympia winner (1998–2005) and co-record holder for the most wins in that contest. He started as a middle linebacker at Grambling State University before shifting gears to become an IFBB pro with 26 total wins. All this while also working full-time as a police officer.

Ronnie gained notoriety not just for his size and strength, but for his over-the-top training style and colorful personality. His signature yelling, legendary quotes, and extreme lifts made him a larger-than-life figure in the sport. Despite enduring multiple back surgeries and two hip replacements, he still trains when he can.

Ronnie Coleman’s Workout Split & Training Style

Ronnie trained like an absolute maniac. He followed a 6-day push-pull-legs style split, hitting each muscle group twice weekly with brutal intensity and volume.

Original Ronnie Coleman Split:

• Day 1: Back/Biceps/Shoulders (Thickness focus)
• Day 2: Legs (Quads, Hamstrings, Calves)
• Day 3: Chest/Triceps
• Day 4: Back/Biceps/Shoulders (Width focus)
• Day 5: Legs
• Day 6: Chest/Triceps/Calves/Abs
• Day 7: Rest

He trained for about 2 hours per day, doing 40+ sets per session. His go-to rep range was 8–20, and he always trained heavy, whether it was for 6 reps or 16.

Some of his jaw-dropping lifts included:

• 800 lb squats and deadlifts for 2 reps
• 495 lb bench press for 5 reps
• 495 lb barbell rows for 8 reps
• 200 lb dumbbell bench press
• 2,300 lb leg press for 8 reps

Safe to say, the man went hard.

Ronnie Coleman Training Principles (For Normal Humans)

Ronnie’s exact routine may be unachievable for most lifters—especially without performance-enhancing substances. But the principles behind his success are highly applicable.

1. Frequency: Ronnie trained each muscle twice weekly. You can do this with a 4- or 5-day split, focusing on higher frequency instead of insane volume.

2. Exercise Variation: Ronnie hit muscle groups with different movements across the week. One day might be barbell bench press, the next single-arm incline dumbbells.

3. Progressive Overload: Ronnie prioritized getting stronger—week after week. More weight, more reps, better control.

4. Heavy Lifting in All Rep Ranges: Whether doing 8 reps or 20, Ronnie pushed the heaviest weight he could safely move.

5. Free Weights Over Machines: He preferred barbells and dumbbells for a greater range of motion and better muscle activation.

6. Partial Reps with Purpose: For specific muscles, Ronnie used 70% ROM to keep tension during hypertrophy-focused lifts.

7. Shoulder Volume: He trained shoulders from multiple angles using up to 6 different exercises in one session.

Ronnie Coleman-Inspired Workout Routine

Here’s a 4-day split based on Ronnie’s principles, scaled for the average lifter. Aim for progressive overload, high effort, and smart variation.

Upper Body Workout 1:

• Incline Barbell Bench Press: 3x8-12
• Barbell Row: 3x12-15
• Single-Arm DB Shoulder Press: 3x8-12/arm
• Close-Grip Bench Press: 4x8-12
• EZ Bar Preacher Curl: 3x10-15
• Cable Lateral Raise: 2x12-15
• Dumbbell Shrugs: 2x8-12

Lower Body Workout 1:

• Barbell Squat: 3x8-10
• Stiff-Leg Deadlift: 3x8-12
• Bulgarian Split Squat: 3x10-15
• Lying Hamstring Curl: 3x12-15
• Leg Extension: 3x12-15
• Standing Calf Raise: 3x10-15
• Seated Calf Raise: 3x10-15

Upper Body Workout 2:

• Deadlift: 3x6-8
• Incline Single-Arm DB Press: 3x8-10/arm
• Neutral-Grip Lat Pulldown: 3x10-15
• DB Military Press: 3x8-10
• Incline Hammer Curls: 3x8-10/arm
• EZ Bar Skull Crushers: 4x8-12
• DB Lateral Raise: 3x10-12

Lower Body Workout 2:

• Front Squats: 3x8-12
• DB Romanian Deadlift: 3x8-10
• Hack Squat: 3x12-15
• DB Step-Ups: 3x10-12
• Seated Hamstring Curl: 3x10-15
• Standing Soleus Raise: 3x10-15
• Standing Calf Machine: 3x10-15

Ronnie Coleman’s Diet

Ronnie ate over 5,500 calories per day, split into 6 meals:

• 546g protein
• 474g carbs
• 150g fat

His meals included chicken, lean beef, eggs, potatoes, rice, beans, and veggies. He didn’t complicate things—he just ate clean and consistently.

If you're not a 300-lb pro, here’s how to adapt:

• Calculate your TDEE (Total Daily Energy Expenditure)
• Add 250–500 surplus calories for growth
• Aim for 1g of protein per lb of bodyweight
• Try a 40/30/30 split of carbs, protein, and fats

Supplements Ronnie Coleman Likely Used

While Ronnie admitted to using steroids during competition prep, his base supplement stack likely included:

• Creatine
• Whey Protein
• Pre-Workout
• BCAAs

Final Thoughts

Ronnie Coleman may have trained like a mutant, but his dedication, structure, and mindset are what set him apart. While you may not chase 800-lb squats, you can follow his blueprint: train hard, lift smart, eat right, and show up consistently.

"Light weight baby!"

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