Discover this training regimen from one of bodybuilding’s most infamous athletes to achieve substantial progress in your bodybuilding aspirations.
Crafting an individual workout can be challenging, from selecting exercises and figuring out reps to focusing on particular muscle groups. Planning a week’s worth of workouts can be intimidating, potentially causing discouragement. Nevertheless, we can draw motivation from one of the bodybuilding legends, an 8-time Mr. Olympia titleholder. Indeed, we will delve deep into Ronnie “The King” Coleman’s detailed weekly workout plan, recommending ideal muscle group pairings and specified sets and reps to help you achieve a more impressive physique.
Renowned for his phenomenal strength and virtually unmatched physique, let’s explore Ronnie Coleman’s training regime.
Who is Ronnie Coleman?
Starting by understanding who he is, Ronnie Coleman is often regarded as one of the greatest bodybuilders ever. Even before securing eight Mr. Olympia titles, he made a significant impact on the bodybuilding scene. Those titles solidified his place in history as one of the sport’s finest participants.
In his early years, Coleman was very athletic, but bodybuilding wasn’t on his radar. It was a gym owner’s offer—free membership in exchange for training Coleman for bodybuilding competitions—that ignited his journey. Once he turned professional, Coleman became an unstoppable force, winning nearly every competition he entered.
Ultimately, his hard work and determination, combined with natural talent, led Ronnie “The King” Coleman to hold the Olympia title eight consecutive times. Coleman held the record for most IFBB wins with 26 titles for many years, a record later surpassed by Dexter Jackson. However, Coleman’s legacy remains formidable as a legend. His reign concluded in 2006, but his status in history is firmly established.
Before diving into his workout, it’s noteworthy that Ronnie Coleman acknowledges he was not always natural and began using steroids at the age of 30, after spending some time on the professional circuit. Additionally, Coleman used natural supplements to help maintain his muscular physique.
Let’s examine Ronnie “The King” Coleman’s workout below.
Ronnie Coleman’s Training Program
This comprehensive week-long training schedule will engage all muscle groups at least twice weekly. High volume typically corresponds with lighter weights, so adjust as needed. Your body will adapt over time, and the gains will become evident.
Focus your training on the mind-muscle connection. This is the practice of eliminating distractions and concentrating on activating specific muscles with each movement. Enhanced communication between your brain and muscles will recruit more muscle fibers, leading to significant gains.
This intermediate to advanced workout is excellent for those seeking to revamp their routine and face a serious challenge. Ronnie “The King” Coleman didn’t achieve his size by chance, and this workout exemplifies the dedication required to become a legend in bodybuilding.
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Monday – Biceps, Back & Shoulders
| Exercise | Sets | Reps |
| Deadlift | 3 | 8-10 |
| Barbell Rows | 3 | 8-12 |
| T-Bar Rows | 3 | 8-12 |
| Barbell Curls | 4 | 8-10 |
| Preacher Curls | 4 | 8-10 |
| Cable Curls | 4 | 10-12 |
| Military Press | 3 | 8-10 |
| Seated Dumbbell Press | 3 | 8-10 |
| Front Dumbbell Press | 3 | 8-10 |
Tuesday – Legs
| Exercise | Sets | Reps |
| Squats | 5 | 5-8 |
| Leg Press | 5 | 5-8 |
| Hamstring Curls | 3 | 8-12 |
| Stiff Leg Deadlifts | 3 | 8-12 |
| Lunges | 3 | 10 each leg |
Wednesday – Chest & Triceps
| Exercise | Sets | Reps |
| Bench Press | 5 | 5-8 |
| Incline Bench Press | 3 | 8-12 |
| Close Grip Bench Press | 3 | 8-12 |
| 4 | 8-10 | |
| Dumbbell Press | 4 | 8-10 |
| Seated Dumbbell Extensions | 4 | 8-12 |
| Seated Cambered Bar Extensions | 4 | 8-12 |
Thursday – Biceps, Back & Shoulders
| Exercises | Sets | Reps |
| Barbell Rows | 4 | 8-12 |
| Low Pulley Rows | 4 | 12-15 |
| Spider Curls | 4 | 10-12 |
| Machine Curls | 4 | 10-12 |
| Seated Dumbbell Press | 4 | 8-10 |
| Lat Pull Downs | 3 | 8-12 |
| Front Lat Pull Downs | 3 | 8-12 |
| Standing Cable Curls | 3 | 12-15 |
| Front Lateral Dumbbell Raises | 3 | 10-12 |
| MachineRaises | 3 | 8-10 |
Friday – Legs
| Exercise | Sets | Reps |
| Front Squats | 5 | 8-12 |
| Leg Extensions | 4 | 12-15 |
| Standing Leg Curls | 4 | 12-15 |
| Hack Squats | 3 | 10-12 |
| Lying Leg Curls | 3 | 10-12 |
Saturday – Chest, Triceps & Calves
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 8-12 |
| Incline Dumbbell Flyes | 4 | 8-12 |
| Skullcrushers | 4 | 8-10 |
| Machine Pressdown Dips | 4 | 8-10 |
| Decline Bench Press | 4 | 8-12 |
| Decline Dumbbell Press | 4 | 8-12 |
| Seated Tricep Extension | 3 | 8-12 |
| Seated Calf Raises | 3 | 10-12 |
| Donkey Raises | 3 | 10-12 |
| Crunches | 3 | AMRAP |
Workout Insights
Let’s dive into some pointers to consider when following the Ronnie Coleman workout regimen.
How Much Weight Should You Use?
For workouts, it’s crucial to maintain proper range of motion and muscle contraction throughout your reps. Start with a weight you can manage confidently to achieve optimal growth, ensuring it’s heavy enough to challenge your muscles and drive growth. The load should be sufficient to just barely accomplish the rep range for each set while maintaining good form.
Once you’re comfortable with a weight, increase it and observe how it impacts your workout. You can add a drop set at the end if desired, though Coleman’s full-body workout is challenging enough on its own.
Stretching
Make sure to stretch your muscles before, during, and after this routine. Incorporate dynamic stretching before starting and static stretching post-workout for best results.
Leg days are particularly intense, and if you add cardio, it’s essential to take care of your body for overall health and longevity. Stretching helps promote muscle growth, while also aiding in recovery and proper rest.
What About Sunday?
Enjoy a rest day and indulge in activities you love! Given the intensity of Coleman’s workout, incorporating rest days throughout the week is vital. Muscles grow during rest, not during exercise sessions. Rest days allow your body, mind, muscles, and joints the time they need to recuperate between workouts. Skipping rest days risks overtraining and can impede muscle growth.
Watch Ronnie Coleman crush his back and biceps with 2022 Mr. Olympia runner-up Derek Lunsford in this video, uploaded in April 2023 on Derek Lunsford’s YouTube channel.
Ronnie Coleman: The King
Fit Journey Now had the opportunity to spotlight Ronnie Coleman in the film Ronnie Coleman: The King. Check out the trailer below:
Stream and watch Ronnie Coleman The King for a complete documentary of his bodybuilding journey.
Conclusion
Ronnie Coleman’s extraordinary dedication and natural talent elevated him to become one of the most prolific bodybuilders of all time. With an impressive eight consecutive Olympia victories and numerous other accolades, his long and distinguished career has cemented his legacy in the sport. Today, as a promoter, Coleman aims to share the insights and tactics that led to his triumphs, motivating others to start their own incredible journeys.
This all-encompassing full-body workout is a formidable routine, sparing you the effort of planning and enabling full focus on training. Learning from a legend is the best way to advance, and Coleman’s workout exemplifies an ultimate guide to follow. Prepare to push your limits like Coleman and experience the remarkable gains that await!
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*Images courtesy of Ronnie Coleman Instagram & Envato