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Ronnie Coleman Workout Routine and Diet Plan

by Elizabeth
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Ronnie Coleman Workout Routine and Diet Plan
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Introduction 

Ronnie Coleman is a bodybuilder who won the Mr. Olympia title consecutively for eight years. He belongs to America and is known as the greatest bodybuilder. His passion and effort to become a bodybuilder have awarded him with many achievements.  

He is the eight-time Mr. Olympia and made the record. After completing his graduation in accounting, Ronnie started working as a pizza boy and then joined the police. Soon, he indulged in bodybuilding with the suggestion of his fellow.

Ronnie started training at a gym and got training from Dobson. He won the Mr. Texas bodybuilding competition and ranked for heavyweight and overall categories in the first place. 

There are many titles and achievements in Ronnie Coleman’s bodybuilding career. He had worked harder to get to this place and performed vigor and intense workouts. 

Moreover, he also pays heed to his diet plan and always keeps on eating healthy foods that keep his body healthy and fit. That is why we are here with Ronnie Coleman’s workout routine and diet plan to make you feel awe about this macho man.

Ronnie Coleman Body Stats

Name Ronnie Dean Coleman
Nickname The King
Birth Place Monroe, Louisiana, United States
Birth Date May 13, 1964
Height 1.8 m
Weight 135 kg
Age  57 years
Profession  Bodybuilder 
Title Winner The King, Mr Olympia for 8 years

Ronnie Coleman Workout Routine

When talking about Ronnie Coleman workout routine, keep in mind that he has a truck-like huge body with stronger muscles. However, his ripped body is not a one-day result. There are different exercises with various reps and sets that he uses for workouts. 

Ronnie workout almost six days a week by adding versatile exercises. Here is Ronnie Coleman workout routine.

Monday

Ronnie Coleman workout routine starts with a weekly plan, and Monday is the first day. After that, he performs back, biceps, and shoulders exercises.

Deadlift 4 sets of 6-12 reps
Barbell Row 3 sets of 10-12 reps
T-Bar Row 3 sets of 10-12 reps
Dumbbell Row 3 sets of 10-12 reps
Bicep Curl  4 sets of 12 reps
Seated Alternating Dumbbell Curl 3 sets of 12 reps
EZ-bar Bicep Curl on bench 3 sets of 12 reps
Cable Bicep Curl 4 sets of 12 reps
Overhead Shoulder Press 4 sets of 10-12 reps
Dumbbell Shoulder Press 4 sets of 12 reps
Dumbbell Front Raise 4 sets of 12 reps

Tuesday

Ronnie has the strongest and enduring legs to win the Mr Olympia titles. Here is the workout routine that he uses for his legs. 

Squats 5-6 sets of 2-12 reps
Leg Press 4 sets of 12 reps
Lunges  2 sets of 30m each
Deadlift with straight or slightly bent legs 3 sets of 12 reps
Leg Curls  3 sets of 12 reps

Wednesday

There are seven exercises with 3, 4, 5 sets and different reps. All these exercises focused on improving the triceps and chest endurance.

Bench Press 5 sets of 12 reps
Incline Bench Press 3 sets of 12 reps
Dumbbell Press 3 sets of 12 reps
Lateral Raises 4 sets of 12 reps
EZ-bar Tricep Extension 3 sets of 12 reps
Seated Dumbbell Tricep Extension 4 sets of 12 reps
Close Grip Bench Press 4 sets of 12 reps

Thursday

On the fourth day of the week, he targets the bicep and continues with 11 exercises that follow with various sets and reps. Let’s check out the details in this section.

Barbell Row  5 sets of 10-12 reps
Low Pulley Row 4 sets of 10-12 reps
Close-Grip Lat Pulldown 3 sets of 10-12 reps
Wide-Grip Lat Pulldown  3 sets of 10-12 reps
Seated Alternating Bicep Curl 4 sets of 12 reps
Machine Bicep Curl 3 sets of 12 reps
Barbell Bicep Curl 3 sets of 12 reps
Low Cable Bar Curl 4 sets of 12 reps
Overhead Shoulder Press 4 sets of 12 reps
Front Raises 3 sets of 8-25 reps
Seated Dumbbell Shoulder Press 3 sets of 8-25 reps

Friday

It is the fifth day of Ronnie Colemen workout routine specifically focused on legs. He performs the exercises that make her legs look stronger. Thai workout includes:

Leg Extension 4 sets of 30 reps
Front Squat 4 sets of 12-15 reps
Hack Squat 3 sets of 12 reps
Standing Leg Curl 3 sets of 12-15 reps
Leg Curl 4 sets of 12-15 reps

Saturday

This day targets his chest, triceps, calves, and abs stronger and chiseled. It has different sets and reps along with various exercises.

Dumbbell Incline Bench Press 4 sets of 12 reps
Decline Bench Press 3 sets of 12 reps
Incline Dumbbell Flyes 3 sets of 12 reps
Decline Dumbbell Flys 3 sets of 12 reps
EZ-bar French Press  4 sets of 12 reps
Parallel Bars Dips 4 sets of 12 reps
Seated EZ-bar Tricep Extension 4 sets of 12 reps
Standing Calf Raise 4 sets of 12 reps
Seated Calf Raises 4 sets of 12 reps
Crunches  3 sets till failure

Sunday

Sunday is the rest day, and he utilizes it as a recovery day for his body. Ronnie performed the grueling and intense workout in the whole week but kept Sunday as a rest day to give healing time to his body for the next week’s workout.

Ronnie Coleman Diet Plan

Ronnie Coleman diet plan includes all the healthy things that can boost his health and support energy during a vigorous workout. He has a truck-like, more muscular body that did requires heavy meals. 

He prefers healthy foods that help him be fit and energized at the same time. Coleman loved to eat the meals that made him happy and healthy. However, he eats cheat meals to keep his taste buds happy.

The most common cheat meals of Ronnie Coleman are hamburgers and fried chicken. But they are not frequent. He rarely eats them. He eats vegetables to shed weight when reducing the unwanted fats. Here is the idea about his daily macros in the below table.

Calories 5562
Fats 150 g
Proteins 546 g
Carbohydrates 474 g

Along with these macros, he continues eating meals made with different foods. Some of the prominent foods that are added in Ronnie Coleman diet plan is:

  • Chicken
  • Rice
  • Oatmeal
  • Beans
  • Eggs
  • Vegetables
  • Lean beef
  • Proteins
  • Potatoes

Conclusion

Ronnie Coleman workout routine and diet plan are not an ordinary way to make him healthy. However, he has a muscular body and a stronger physique. That is why he is known as the most considerable bodybuilder. 

His career has many achievements, but the most dominating is the eight times Mr Olympia without losing any year. He won this title consecutively for eight years. If you want to get a body like him, you can opt for his workout and diet plan. 

 

Images Credites:

Feature Image(Pinterest)

Tags: fitnessworkout
Elizabeth

Elizabeth

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