Ronnie Coleman Workout Routine & Diet Plan for Great Physique (2020)

If we talk about bodybuilding one name we can’t forget is Ronnie Coleman, the legendry bodybuilder.

Within this article, we are going to share with you Ronnie Coleman workout routine, diet plan & his Carrier.

Ronnie Coleman Workout

Ronnie Coleman Life

Ronnie was born in (May 13, 1964). He was 8 times the winner of Mr. Olympia & hold 26 titles of IFBB.

He started his carrier as a football player for Grambling University’s football team. He worked as an accountant also but he left this job and joined a Police Officer.

In 1990 he won his first amateur bodybuilding competition and then major bodybuilding competition win was the 1998 Night of Champion.

In Ronnie Coleman life he also faced so many injuries but he never give up, look at the list of his injuries

Ronnie’s surgeries:

• December 2011 – neck vertebra joint, C4-C6

•July 2011 – L3-L4 disc decompression (freeing up space)

•July 2014 – replacement of the left hip joint

• August 2014 – replacement of the hip joint(right side)

• July 2015 – L3-L4 disc joint

• February 2016 – 11-hour spine surgery 

• In December 2007 – laminectomy (removal of the back of the vertebral arch) of L4-L5 discs

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Ronnie Coleman Workout Routine

Ronnie mainly focuses on strength training and powerlifting, He participated in many Powerlifting Competition. He always focuses more on free weights.

               Luk at this video and you will know how hard he will train

Ronnie follows a five-day workout split, and train different muscle groups on different days. But if you are a natural lifter do not try to go with this workout.

If you are a natural lifter then try to workout only 3 to 4 days and follow Upper Lower Split or Full-Body Workouts and allow your body to recover.

Here is Ronnie Workout Split

Monday: Quad, Hamstring & Claves

  1. Squats (3 sets, 15 reps)

  2. Hack Squats (3 sets, 15 reps)

  3. Leg Extension (3 sets, 15 reps)

  4. Single-Leg Curl Seated (3 sets, 15 reps)

  5. Leg Curl ( Standing Version) (3 sets, 15 reps)

  6. Standing Calf Raise (3 sets, 15 reps)

Tuesday: Back and Triceps

  1. Pendlay Row (3 sets, 15 reps)

  2. T-Bar Row (3 sets, 15 reps)

  3. One Arm Dumbbell Row (3 sets, 15 reps)

  4. Lat PullDown (3 sets, 15 reps)

  5. Tricep Dips (3 sets, 20 reps)

  6. Dumbbell Triceps Extension (3 sets, 20 reps)

  7. Rope Tricep Press (3 sets, 20 reps)

Wednesday: Shoulder

  1. Dumbbell Shoulder Press (3 sets, 20 reps)

  2. Side Lateral Raise (3 sets, 15 reps)

  3. Front Dumbbell Raise (3 sets, 15 reps)

  4. Barbell Rear Delt Row (3 sets, 15 reps)

  5. Shrugs (3 sets, 15 reps)

Thursday: Chest & Triceps

  1. Wide Grip Bench Press (3 sets, 20 reps)

  2. Incline Bench Press (3 sets, 20 reps)

  3. Decline Bench Press (3 sets, 20 reps)

  4. Barbell Curl (3 sets, 20 reps)

  5. Hammer Curl (3 sets, 20 reps)

  6. EZ Bar Preacher Curl (3 sets, 20 reps)

Friday: Quads, Hamstring & Calves

  1. Squats (3 sets, 15 reps)

  2. Hack Squats (3 sets, 15 reps)

  3. Leg Extension (3 sets, 15 reps)

  4. Single-Leg Curl Seated (3 sets, 15 reps)

  5. Leg Curl ( Standing Version) (3 sets, 15 reps)

  6. Standing Calf Raise (3 sets, 15 reps)

Saturday:

It will be a rest day for Coleman, because if you don’t rest you will never see great result

Sunday:

Sunday also will be rest day

Ronnie Coleman Nutrition Plan

Ronnie, as we all know, is a big guy with a lot of strength, so maintain that physique he follows a high-calorie diet plan around 5600 calories. His Macro breakdown is

  • Fats: 150g
  • Protein: 546g
  • Carbs: 474g

Meal 1(9:30 am)

  •  Take 3-5gm L Arginine
  • 3/4 Cup Grits with Cheese
  • 1 cup Coffee
  • 10 Egg Whites

Meal 2(11:30 am)

  • Pre Workout Meal with 3-5gm L Arginine

Meal 3(2:00 pm)

  • 8oz Chicken 
  • 1.5 cup Red Beans
  • 2 cup Brown Rice
  • 3 Serving Corn Bread

Meal 4(6:00 pm)

  • 1 Large Baked Potato
  • 8oz Chicken Brest

Meal 5(10:00 pm)

  • 1 Large Baked Potato
  • 2 Scoop Whey Protein
  • 1 cup French Fries 
  • 10oz Filet Mingon

Meal 5(1:00 am)

  • 2 Scoop Whey Protein

 

Summary

Ronnie Coleman a great bodybuilder he achieved this physique with his hard work, he wins 26 times as International Federation of Bodybuilding.

If you want to physique like him you have to hit hard in the gym and should follow a strict diet plan.

But if you are a natural lifter you will never achieve a body like Ronnie Coleman because he used a lot of steroids.

With lots of back and hip injuries he never stopped training and continuously train his body.

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