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:
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