Ronnie Coleman Training Program

[INTIMID8OR]

Ronnie Coleman Training Program


Monday: Back/Biceps/Shoulders
Deadlifts - 4 x 12 x 10 x 8 x 6
Barbell rows - 3 x 10-12
T-bar rows – 3 x 10-12
One-arm dumbbell rows - 3 x 10-12

Barbell curls - 4 x 12
Seated alternate dumbbell curls - 3 x 12
Cambered-bar preacher curls - 3 x 12
Standing cable curls - 4 x 12

Military presses - 4 x 10-12
Seated dumbbell presses - 4 x 12
superset with front dumbbell raises - 4 x 12


Tuesday: Legs

Squats - 5 x 16 x 12 x 8 x 6 x 4
Leg presses - 4 x 12
Parking-lot lunges - 2 x 100 yards
Stiff-leg deadlifts - 3 x 12
Seated leg curls - 3 x 12



Wednesday: Chest/Triceps

Bench presses - 5 x 20 x 16 x 12 x 10 x 5
Incline barbell presses - 3 x 12
Flat dumbbell presses - 3 x 12
Flat flyes x 4 x 12
Seated cambered-bar extensions - 3 x 12
Seated dumbbell extensions - 4 x 12
Close-grip bench presses x 4 x 12


Calves (twice a week)
Donkey raises: - 4 x 12
Seated raises - 4 x 12


Abs (four times a week)
Crunches: 3 sets to failure



Thursday: Back/Biceps/Shoulders

Barbell rows - 5 x 10-12
Pulley rows - 4 x 10-12
Machine pulldowns - 3 x 10-12
Front pulldowns - 3 x 10-12

Incline alternate dumbbell curls - 4 x 12
Machine curls - 3 x 12
superset with Barbell curls - 3 x 12
Standing cable curls - 4 x 12
Seated dumbbell presses - 4 x 12
Front dumbbell raises - 3 x 8-25
Machine presses - 3 x 8-25



Friday: Legs

Leg extensions - 4 x 30
Front squats - 4 x 12-15
Hack squats - 3 x 12
Standing leg curls - 3 x 12-15
Lying leg curls - 4 x 12-15



Saturday: Chest/Triceps

Incline dumbbell presses: - 4 x 12
Decline barbell presses - 3 x 12
Incline dumbbell flyes - 3 x 12
Decline dumbbell presses - 3 x 12

Lying cambered-bar extensions - 4 x 12
triset with Machine dips - 4 x 12
triset with seated cambered-bar extensions - 4 x 12


Sunday: rest

[THUNDERGOD]

What is more impressive is the amount of weight Ronnie would use for some of his movements. Thanks for the post though.

[millenium girl]

I have watched Ronnie's training DVD, it's a great source of inspiration!

[bigtex]

I have met Coleman many times and completely understand how he trains like he does. For quite a while back in the early 90's he trained with Steve Goggins (world class powerlifter). There is even a you tube video of Coleman doing 2300 lbs on the leg press. That same day Steve Goggins was training with him and pictures of that training session were put in Powerlifting USA.

Anyway, Coleman found that powerlifting was a great way to put on the mass he needed. So he splits his week between powerlifting and isolated bodybuilding movements.

I gave up powerlifting after 27 years and started doing his routine. I absolutely love it. I can still do the powermovements that are in my blood, but can combine this with bodybuilding. I feel like I am much stronger and have started gaining back all the size I had when I competed in the 308's in powerlifting.

If you are not willing to push yourself like yo have never pushed before, this workout is not for you. Training hard 6 days a week is pretty tough. I have never been so sore in my life.

[basskiller]