Bodybuilder Ronnie Coleman’s Workout Program and Diet Plan

Ronnie Dean Coleman, an American bodybuilder winner of record 8 sequential Mr Olympia titles, is ostensibly perhaps the best bodybuilder. Aside from achieving this unfathomable accomplishment, Big Ron (as he is regularly alluded to in the bodybuilding industry), has registered his name into the record books by winning 26 times as an International Federation of Bodybuilding (IFBB) star bodybuilder.

Ronnie-Coleman

With regards to working out, Coleman has set a standard in upgrading the size and muscles definition. Here we take consideration of the exercise program that aided Ronnie Coleman to become one of the strongest and heaviest lifting men in history.

Ronnie Coleman Biography

He was born in Monroe, Louisiana in 1964, Ronnie began his athletic profession as a middle linebacker for Grambling University’s football. He took the degree of an accountant from there, yet rather than taking a job as accountant Ronnie turned into a Police Officer. In 1990 Ronnie contended in his first-ever bodybuilding challenge, the Mr Texas. He won and later turned proficient in 1995.

His first significant professional win was the 1998 Night of Champions. 1998 was likewise the year that Ronnie won his first Mr Olympia title, beating Flex Wheeler into runner up. This would stamp eight years of strength for Ronnie and would not end until he completed second to Jay Cutler in 2006. He came fourth in the 2007 Mr Olympia and never contended again.

Ronnie Coleman Training Routine

Ronnie pursued a genuinely basic and traditional workout split, where he trains various muscles on various days. Monday was back, biceps and shoulders. Tuesday was legs. Wednesday was chest and triceps, and Thursday began the cycle once more.

Keep in mind that Ronnie was an expert bodybuilder (with all this involved), along these lines in case you’re a beginner lifter you would battle to finish this program. It would bode well to just prepare 3-4 times each week max, instead of the six times each week that Ronnie prepared (except if you’re a professional bodybuilder).

Monday: Quads, hams, and calves

Inside this daily schedule, Coleman performs 6 workouts, however for a sum of 3 sets and 15 reps.

Here’s Ronnie Coleman’s quads, hams, and calves schedule:

  • Barbell Squats (3 sets, 15 reps)
  • Barbell Hack Squat (3 sets, 15 reps)
  • Leg Extensions (3 sets, 15 reps)
  • Leg Curls (Standing, Lying, and Seated) (3 sets, 15 reps)
  • Seated Single-Leg Curl (3 sets, 15 reps)
  • Seated Calf Raise (3 sets, 15 reps)

Tuesday: Back and triceps

On Tuesday, Coleman does back and triceps. There are 7 distinct activities inside Ronnie’s back and triceps exercise schedule.

Here’s Ronnie Coleman’s back and triceps schedule:

  • Twisted over Barbell Row (3 sets, 15-20 reps)
  • Lying T-Bar Row (3 sets, 15-20 reps)
  • One-Arm Dumbbell Row (3 sets, 15-20 reps)
  • Wide-Grip Lat Pull-down (3 sets, 15-20 reps)
  • Triceps Dips (3 sets, 15-20 reps)
  • Standing Dumbbell Triceps-Extension (3 sets, 15-20 reps)
  • Lying Triceps Press (3 sets, 15-20 reps)

Wednesday: Shoulders

On Wednesday, Ronnie performs shoulder exercise schedule.

Here’s Ronnie Coleman’s shoulder schedule:

  • Overhead Shoulder Press (3 sets, 15 reps)
  • Side Lateral Raise (3 sets, 15 reps)
  • Front Dumbbell Raise (3 sets, 15 reps)
  • Seated Bent-Over Dumbbell Rear Deltoid Raise (3 sets, 15 reps)

Thursday: Chest and biceps

On Thursday, Ronnie performs chest and biceps routine for 6 activities. Each activity has an aggregate of 3 sets and 20 reps.

Here’s Ronnie Coleman’s chest and biceps schedule:

  • Medium Grip Barbell Bench Press (3 sets, 20 reps)
  • Medium Grip Barbell Incline Bench Press (3 sets, 20 reps)
  • Decline Barbell Bench Press (3 sets, 20 reps)
  • Barbell Curls (3 sets, 20 reps)
  • One-Arm Dumbbell Preacher Curl (3 sets, 20 reps)
  • Interchange Hammer Curl (3 sets, 20 reps)

Friday: Quads, hams, and calves

On Friday, he performs quads, hams and calves schedule.

Here’s Ronnie Coleman’s quads, hams, and calves schedule:

  • Barbell Squat (3 sets, 15 reps)
  • Barbell Hack Squat (3 sets, 15 reps)
  • Leg Extensions (3 sets, 15 reps)
  • Leg Curls (Standing, Lying, and Seated) (3 sets, 15 reps)
  • Seated Single-Leg Curl (3 sets, 15 reps)
  • Seated Calf Raise (3 sets, 15 reps)

Saturday: Chest, triceps, and abs

On Saturday, Ronnie again hits chest, triceps, and abs.

Here’s Ronnie Coleman’s chest, triceps, and abs schedule:

  • Inclined Dumbbell Press (3-5 sets, 12 reps)
  • Decline Barbell Press (3-5 sets, 12 reps)
  • Incline Dumbbell Flyes (3-5 sets, 12 reps)
  • Decline Dumbbell Press (3-5 sets, 12 reps)
  • EZ-Bar Triceps Extensions (Lying and Seated) (3-5 sets, 12 reps)
  • Triceps Dips (3-5 sets, 12 reps)
  • Calf Raises (3-5 sets, 12 reps)
  • Seated Raises (3-5 sets, 12 reps)
  • Crunches (3-5 sets, 12 reps)

Sunday: Rest

On this day it’s the ideal opportunity for rest. In the event that you don’t rest, you will never observe the aftereffect of your exercise.

Workout guide by Ronnie Coleman’s

  • Bench Press

Ronnie Coleman doesn’t really concur with the present way we’ve been educated to bench press (Lowering bar to rib confine). He clarifies that the bar should bring down over the chest and that a grasp ought to be past shoulder-width to truly get a wide stretch in the pectorials.

“As the bar is brought down, oppose with your pectoral muscles. Press by getting your pecs. I utilize a genuinely wide grasp, past shoulder width, to complement the spread of my pec muscles”.

The chest should ascend during the bringing down weight of the press and your shoulder bones should crush together to get the most ideal stretch.

Sets and Reps: Coleman suggests pyramiding up in weight through 5 sets, beginning with 12 reps and completion with 8.

  • Squats

Ensure the abs are tight with a somewhat more extensive than shoulder-width position and flex your traps to rest the bar serenely on them so you’re not inclining too forward or in reverse. At that point, ensure you’re crouching through your heels and glutes to benefit from your reiterations without putting superfluous weight on the knees. Continuously perform squats in a steady smooth movement ceaselessly anytime during the development.

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Sets and Reps: Coleman pyramid’s up in weight for around 5-6 sets while logically expanding the weight each set. He tries to heat up completely before beginning with 12 reiterations for the main set, trailed by a pyramid down to 2 reps (12, 10, 8, 6, 4, 2).

  • Barbell Rows

Most importantly, you never under any circumstance need to curve your back, as you’ll be requesting some major issues and torment.

Keep your back at a 90-degree edge and dismantle the free weight to the mid stomach and consistently ensure the glutes and lower back are fixed (Decreases lower back pressure).

Coleman twists his knees as the loads get heavier during the pyramid up in weight. It’s basic for ensuring your back and improves balance for most extreme power through the development.

Sets and Reps: Coleman does 4 substantial working sets, going from 12 reps down to seven.

  • Seated Military Press

Utilize a somewhat more extensive than shoulder hold and keep the core tight while additionally ensuring you have a decent grasp for greatest quality during the exercise.

Try not to stress over “when” to play out the Military press as it’s similarly as compelling anytime in your shoulder exercise because of the way that lone this activity can deplete all the deltoid heads.

Sets and Reps: Coleman completes four arrangements of 10-12 reps for building mass.

  • Triceps Extension

Along these lines, to invigorate the triceps successfully, you need to ensure your elbows are pointed at the roof while just expanding the elbows up. Try not to confuse this activity with a “pull over” on the grounds that your shoulder joint should wait and not turn.

Sets and Reps: Now, Ronnie Coleman completes 6 sets of 12 reps however this may be a great deal for certain individuals. You can eliminate the sets in the event that you have to.

He likewise has a procedure he accomplishes for these so don’t hesitate to give it a shot… “Do one set, discharge it, calmly inhale, do a subsequent set, discharge it, slowly inhale and do the third set. After a short shakeout, rehash that grouping”.

  • Preacher Curls

Tune in (Or read) cautiously… the bicep is a simple muscle to tear so you should do this activity appropriately. We would prefer not to terrify you however we’d feel awful on the off chance that we didn’t in any event caution you of the risks. Going excessively overwhelming or overextending your elbow with a great deal of weight on the bicep is hazardous.

Along these lines, try to not hyperextend your elbows during the twist and keep your body tight. You never need your arms excessively far away from your body without some help.

Try not to cheat, keep a moderate pace and press at the top for a pinnacle constriction.

Sets and Reps: Coleman likes to superset minister twists with another two-arm twisting activity each other exercise and he completes 4 arrangements of 8-12 reps for the most mass additions.

Ronnie Coleman’s Diet

Presently it’s a great opportunity to experience Ronnie Coleman’s eating regime. Coleman incorporated a ton of staple food and nourishments in his eating regime.

Notwithstanding chicken, lean hamburger, eggs, potatoes, beans, rice, and vegetables, he takes supplement servings protein powders and different other things. His day by day nourishment and the nutrient program incorporates 546g protein, 474g carbs, and 150g fat while the calorie intake is about 5562 calories.

Here is Ronnie Coleman’s eating regime:

Meal Number 1:

  • 3 to 5 grams of L-Arginine supplement

Meal Number 2:

  • ¾ cup cornmeal with cheddar
  • 2 cups egg whites
  • 1 mug espresso

Meal Number 3:

  • 1 serving of BCAA

Meal Number 4:

  • Two 8oz of chicken breast
  • 1 ½ cups of brown rice
  • 1 ½ cups red beans
  • 2 pieces cornbread

Meal Number 5:

  • 3 to 5 grams of L-Arginine

Meal Number 6:

  • Two 8oz of chicken breast
  • 1 medium-sized boiled potato

Meal Number 7:

  • 9oz filet mignon
  • 5oz  of chicken breast
  • 1 medium-sized boiled potato
  • French fries
  • 8oz pink lemonade

Meal Number 8:

  • 1 serving of BCAA

Meal Number 9:

  • 4 scoops of whey protein

Supplements he uses

Ronnie Coleman utilizes the accompanying enhancements to help fuel his additions:

  • Whey protein isolate
  • BCAA’s
  • L-Arginine

Motivation behind Ronnie Coleman’s success

He has “strolled the walk” and nobody could ever question the way that he comprehends what the hell he’s doing (Might we remind you he’s won the most Olympia titles ever).

  • No Cheating – Feel the muscles working and don’t utilize a lot of force. This detracts from the muscle taking the necessary steps and accordingly you won’t create as a lot of thick muscles.
  • Be Consistent – Stick with a daily schedule and be reliable or else the outcomes won’t come. Picking up bulk takes a great deal of time and when you take a lot of downtimes, it takes more time to advance.
  • Always push yourself – Don’t stress over hitting level’s as they mean you are advancing. Continue pushing each exercise and endeavour to be strong by each opportunity you get.
  • Get a decent body pump – Get the most ideal pump and feel the muscles swell. This is a decent marker that you’re all together working the muscles.

As by following these principles, workout routine and diet Ronnie Coleman has become the best name in the bodybuilding industry and registered his name in golden letters by winning 26 times as an International Federation of Bodybuilding (IFBB) professional.

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