Ronnie Coleman Workout Routine and Diet Plan: Ronnie Coleman the legend of the bodybuilding industry. The only person after Lee Haney to win 8 Mr.Olympia continuously and holding the record for his most wins in IFBB league. Even now, everyone considers Ronnie Coleman a legend of the bodybuilding industry, and probably it will never change.
I’m sure when we talk about a title, many people want to know what made him that legend. So we will speak of the Ronnie Coleman workout and also take a look at Ronnie Coleman diet plan.
Ronnie Coleman Workout Routine and Diet Plan
Ronnie Coleman Body stats
| Ronnie Coleman Height | 5 Ft 11 Inch |
| Ronnie Coleman Weight | 135 Kg |
| Ronnie Coleman Age | 55 Years |
| Chest | 58 Inch |
| Waist | 36 Inch |
| Biceps | 24 Inch |
| Quads | 36 Inch |
IF you are a fan of Bodybuilder Phil Heath and want to how he trains then click here Phil Heath Workout Routine and Diet Plan
Ronnie Coleman Workout Routine
Ronnie Coleman was always in the gym doing a workout every day and never skipped even a single day of his workout routine.
The key to success at anything is regularity. That is what Ronnie Coleman had; he was always there to train, no excuses just ever ready to train.
His life was also never easy on him, Ronnie Coleman was playing American football when he was in his university. Once he graduated, he had to work at dominoes because no one would give him work as an accountant.
There Ronnie Coleman couldn’t even afford to eat outside. He just used to feed himself the pizza from work only, because he was not earning enough. After a lot of struggle, Ronnie Coleman got a job as a police officer, and from there, Ronnie Coleman started making some amount of good money.
Just after a year, he went to his first bodybuilding competition, and since that time, he never stopped, and in 2000 he left the work and began his professional bodybuilding career.
Ronnie Coleman Workout
Now back at Ronnie Coleman Workout routine, He used to train a lot of mixed exercises, which means his daily workout consists of preparing more than one body part. He was a big believer in powerlifting. So for him, it was either go hard or go home. So before we start with his workout, keep that in mind every exercise and every set was a massive set.
Ronnie Coleman Exercise Routine includes
Cardio
Ronnie Coleman was not a cardio type of guy. The most he used to do was just walk on the incline treadmill for a few minutes. That used to get his body warmed-up and made him ready for his real workout routine.
Monday Ronnie Coleman Workout: Chest and Biceps
Exercise: Chest and biceps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Flat bench press
- Incline bench press
- Dumbbell press
- Dumbbell flyes
- Cable crossovers
- Dumbbell curls
- Barbell curls
- Preacher hammer curls
- Cross hammer curls
Tuesday Ronnie Coleman Workout: Back and Triceps
Exercise: Back and triceps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Lat pulldown
- Cable rows
- One-Arm dumbbell rows
- Bent over rows
- Deadlift
- Triceps pushdowns
- Tricep extension
- Tricep Kickbacks
- Tricep Dips
Also Read: Bodybuilder Kai Greene Workout, Diet, Age, Height, Body Stats
Wednesday Ronnie Coleman Workout: Shoulder and Traps
Exercise: Shoulder and traps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Military press
- Sitting Dumbbell Military press
- Side lateral raise
- Front raises
- Shrugs
- Rear delt flyes
- Rear delt lateral raise
More about Ronnie Coleman workout routine is given below.
Ronnie Coleman Bodybuilding
Thursday Ronnie Coleman Workout: Quads and Hamstrings
Exercise: quads and hamstrings
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Back squats
- Front squats
- Leg press
- Leg extension
- Leg curls
- Stiff-leg deadlift
- Lunges
- Walking lunges
Friday Ronnie Coleman Workout: Calves, Forearms, and Glutes
Exercise: Calves, forearms, and glutes
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Standing calf raises
- Donkey calf raises
- Sitting calf raises
- Leg press Calf raises
- Glute cable Kickbacks
- Hip thrust
- Wrist curls
- Reverse wrist curls
Ronnie Coleman exercise
Ronnie Coleman Abs Workout
Ronnie Coleman used to train abs 2 to 3 times a week. There was no strict routine, and he could fit his ab workout whenever he wanted.
The abs workout was one of the essential workouts in Ronnie Coleman workout routine. The abs workout mostly consists of doing a lot of crunches and other essential abs exercises. That time there were not so many advanced machines like nowadays. That time most of the things used to be just crucial. So his ab workout involved the essential abs exercises.
Exercise: Abs
Sets: 4 to 5
Reps: 20 to 25 reps
Rest time: a minute
- Crunches
- Cross crunches
- Decline Bench weighted crunches
- Leg raises
- Planks
- Side planks
- Side leg raises
This is all about Ronnie Coleman workout routine.
Also Read: Jay Cutler Workout Routine and Diet Plan
Ronnie Coleman Diet Plan
The diet plan of Ronnie Coleman is not so massive. It’s just like the diet plan that almost every bodybuilder eats. It contains approximately 5.5k calories, including all the food and supplements that he consumes.
Ronnie Coleman Diet
He also drinks a lot of water during his day that helps him keep hydrated and healthy. Ronnie Coleman also takes red meat rarely in his diet. That includes steak, pork, or anything at all. The food contains chicken only and baked potato for the carbs intake. He does eat steaks sometimes, but most of the time, it’s either chicken or baked potato.
Ronnie Coleman Diet Plan Includes-
Ronnie Coleman Pre-breakfast Meal
When he starts his day, Ronnie Coleman takes a 5 g scoop of L-Arginine. This supplement is to get him through his heavy workout that he does later.
Breakfast Meal
After finishing his workout, he will have ¾ cup of Grit cheese and with it 2 cups of egg whites. If you want, you can even make scrambled eggs and omelet of egg whites only. With that, he also used to drink a cup of black coffee.
Ronnie Coleman Pre-workout Meal
In the pre-workout, he will drink a shake. In that, he adds water and a scoop of BCAA.
Post-workout Meal
Again a 5g scoop of L-Arginine and with he used to have his whey protein.
Lunch Meal Ronnie Coleman Diet
In lunch, he will usually have chicken breast with red beans, rice, and two pieces of Cornbread.
Post-lunch
In post-lunch meals of Ronnie Coleman diet plan, he used to have a chicken breast with baked potatoes.
Dinner
Dinner mostly consists of a plate full of fries, with chicken breast, lemonade, filet mignon, and baked potato.
Post-dinner
This meal is where he used to take a whey protein shake and a scoop of BCAA.
So this was all for Ronnie Coleman’s diet plan and Ronnie Coleman’s workout routine. If you also want to be just like Ronnie Coleman, then make sure to follow this workout and diet thoroughly. Also, remember you won’t be able to achieve that physique in a few months; it takes years to build a body like Ronnie Coleman.
Also Read: Arnold Schwarzenegger Workout Routine