Ronnie Coleman Workout Routine and Diet Plan

By | November 5, 2021

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 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

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


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

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 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

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.



In post-lunch meals of Ronnie Coleman diet plan, he used to have a chicken breast with baked potatoes.



Dinner mostly consists of a plate full of fries, with chicken breast, lemonade, filet mignon, and baked potato.



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

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