Ronnie Coleman’s Workout Routine: His Ultimate Weekly Workout Plan
Ronnie Coleman, a legendary figure in bodybuilding, crafted a workout routine that kept him in top shape, training six days a week with a focus on hitting each muscle group multiple times. This well-thought-out plan helped him stay motivated and avoid burnout during his peak years.
Monday: Back, Biceps & Shoulders
Ronnie kicked off the week with a bang, focusing on heavy pulling exercises like barbell rows and deadlifts to build a strong, thick back. He also included standing curls, hammer curls, and overhead presses to ensure his upper body got a full workout.
Tuesday: Quadriceps, Hamstrings & Calves
Leg day was all about power and size, featuring heavy squats, walking lunges, and leg presses. Ronnie targeted his hamstrings with stiff-leg deadlifts and curls, while seated and standing calf raises rounded out the session.
Wednesday: Chest & Triceps
Midweek, Ronnie zeroed in on building chest mass with flat bench presses, incline dumbbell presses, and dips. His triceps got a thorough workout with skull crushers, rope pushdowns, and close-grip presses, leaving no muscle fiber untouched.
Thursday: Back, Biceps & Shoulders
The focus shifted to back width with exercises like lat pulldowns, cable rows, and machine-assisted pull-ups. Lighter isolation work for biceps and rear delts complemented the heavier start of the week, ensuring balanced development.
Friday: Quadriceps, Hamstrings & Calves
Ronnie revisited leg day with front squats, hack squats, and leg extensions, emphasizing higher rep ranges. Romanian deadlifts and single-leg curls honed in on the hamstrings, while varied calf exercises kept things interesting.
Saturday: Chest, Triceps, Calves & Abs
The weekend workout combined chest presses with additional triceps volume. Ronnie also focused on his calves with seated raises and worked his core with exercises like leg raises, crunches, and cable crunches.
Sunday: Rest Day
Sunday was all about recovery, giving Ronnie’s muscles the chance to rebuild and grow stronger after a week of intense training.
This structured routine was key to Ronnie Coleman’s success, providing the consistency and intensity needed to excel in bodybuilding and maintain peak performance across all muscle groups.
