Ronnie Coleman, a name synonymous with greatness in the world of bodybuilding, is revered as one of the most iconic figures in the history of the sport.
Born on May 13, 1964, in Monroe, Louisiana, Ronnie Coleman’s journey to becoming an eight-time Mr. Olympia champion is nothing short of legendary.
From his humble beginnings as a college athlete to his reign as one of the most dominant bodybuilders of all time, Ronnie Coleman’s story is one of perseverance, dedication, and unparalleled success.
Ronnie Coleman’s Early Life and Bodybuilding Career
Before his rise to fame in the world of bodybuilding, Ronnie Coleman excelled in the realm of athletics.
He began his athletic career as a middle linebacker for Grambling State University’s football team.
Despite facing numerous challenges and setbacks, Ronnie Coleman’s determination and work ethic propelled him to success on the football field.
After graduating from college with a degree in accounting, Ronnie Coleman pursued a career in law enforcement, serving as a police officer in Arlington, Texas.
Ronnie Coleman’s Entry into Professional Bodybuilding
In 1990, Ronnie Coleman’s life took a pivotal turn when he entered his first amateur bodybuilding competition, the Mr. Texas contest.
His remarkable physique and unwavering dedication caught the attention of judges and spectators alike, earning him the title of Mr. Texas.
Encouraged by his initial success, Ronnie Coleman continued to pursue bodybuilding with passion and determination.
Rise to Prominence
By 1995, Ronnie Coleman had established himself as a formidable force in the bodybuilding world, earning his professional status.
However, it was in 1998 that Ronnie Coleman truly made his mark on the sport with a historic victory at the Night of Champions competition.
That same year, he achieved the pinnacle of success by clinching his first Mr. Olympia title, dethroning the reigning champion Flex Wheeler.
What followed was a reign of dominance that would span eight consecutive Mr. Olympia victories, solidifying Ronnie Coleman’s status as one of the greatest bodybuilders of all time.
Ronnie Coleman Workout Routine
Ronnie Coleman’s training routine is the stuff of legend, characterized by its intensity, volume, and relentless pursuit of excellence.
Ronnie Coleman followed a rigorous workout split, training different muscle groups on different days of the week.
His training regimen included a combination of compound exercises, isolation movements, and high-volume sets, designed to maximize muscle growth and development.
Monday: Back, Biceps, and Shoulders
- Deadlifts: 4 sets, 6-12 reps
- Barbell Rows: 3 sets, 10-12 reps
- T-bar Rows: 3 sets, 10-12 reps
- One-arm Dumbbell Rows: 3 sets, 10-12 reps
- Barbell Curls: 4 sets, 12 reps
- Seated Alternating Dumbbell Curls: 12 reps
- Military Presses: 4 sets, 10-12 reps
- Seated Dumbbell Press: 4 sets, 12 reps
- Front Dumbbell Press: 4 sets, 12 reps
Tuesday: Legs
- Squats: 5-6 sets, 2-12 reps
- Leg Presses: 4 sets, 12 reps
- Lunges: 2 sets, 100 yards
- Stiff-leg Deadlifts: 3 sets, 12 reps
- Seated Hamstring Curls: 3 sets, 12 reps
Wednesday: Chest and Triceps
- Bench Press: 5 sets, 12 reps
- Incline Barbell Press: 3 sets, 12 reps
- Flat Bench Dumbbell Press: 3 sets, 12 reps
- Flat Bench Flyes: 4 sets, 12 reps
- Seated Cambered-bar Extensions: 3 sets, 12 reps
- Seated Dumbbell Extensions: 4 sets, 12 reps
- Close-grip Bench Press: 4 sets, 12 reps
Thursday: Back and Biceps
- Barbell Rows: 5 sets, 10-12 reps
- Low Pulley Rows: 4 sets, 10-12 reps
- Lat Machine Pulldowns: 3 sets, 10-12 reps
- Front Lat Pulldowns: 3 sets, 10-12 reps
- Incline Alternating Dumbbell Curls: 4 sets, 12 reps
- Machine Curls: 3 sets, 12 reps
- Standing Cable Curls: 4 sets, 12 reps
Friday: Legs
- Leg Extensions: 4 sets, 30 reps
- Front Squats: 4 sets, 12-15 reps
- Hack Squats: 3 sets, 12 reps
- Standing Leg Curls: 3 sets, 12-15 reps
- Lying Leg Curls: 4 sets, 12 reps
Saturday: Chest, Triceps, and Calves
- Incline Dumbbell Press: 4 sets, 12 reps
- Decline Barbell Press: 3 sets, 12 reps
- Incline Dumbbell Flyes: 3 sets, 12 reps
- Decline Dumbbell Press: 3 sets, 12 reps
- Skullcrushers: 4 sets, 12 reps
- Machine Pressdown Dips: 4 sets, 12 reps
- Seated Tricep Extensions: 4 sets, 12 reps
- Donkey Raises: 4 sets, 12 reps
- Seated Raises: 4 sets, 12 reps
- Crunches: 3 sets, failure
Sunday: Rest
Ronnie Coleman’s Diet Plan and Supplements
Ronnie Coleman’s diet plan was meticulously designed to fuel his intense workouts and support his muscle-building efforts.
He consumed a combination of lean proteins, complex carbohydrates, and essential fats to optimize his performance and recovery.
Ronnie Coleman’s diet consisted of classic bodybuilding foods such as chicken, potatoes, rice, lean beef, eggs, oatmeal, beans, and vegetables.
Additionally, he supplemented his diet with whey protein to meet his increased protein needs.
Ronnie Coleman Sample Daily Diet Plan
- 10:00 am: Arginine (3-5 g)
- 10:30 am: ¾ cup grits with cheese, 2 cups egg whites, 1 cup coffee
- 12:30 pm: Pre-workout supplements and Arginine (3-5 g)
- 4:00 pm: 450 g Chicken breast, 1 ½ cup red beans, 1 ½ cup brown rice, 2 slices cornbread
- 6:30 pm: Arginine (3-5 g)
- 7:00 pm: 500 g Chicken breast, 1 baked potato
- 10:00 pm: 250 g Beef, 140 g Chicken breast, 1 baked potato, 120 g French fries, 230 ml Lemonade
- 12:00 am: Post-workout supplement
- 1:30 am: Whey protein: 4 scoops
Ronnie Coleman Supplements
In addition to his regular diet, Ronnie Coleman incorporated nutritional supplements to support his training and recovery.
These supplements included arginine, pre-workout stimulants, post-workout supplements, and whey protein.
Ronnie Coleman believed in the importance of supplementation in achieving his peak physical condition and maximizing his performance in the gym.
Ronnie Coleman’s legacy as a bodybuilding icon continues to inspire generations of athletes and fitness enthusiasts worldwide.
His unparalleled achievements and unwavering dedication to the sport have cemented his status as one of the greatest bodybuilders of all time.
From his grueling training routines to his disciplined diet and supplementation regimen, Ronnie Coleman’s approach to bodybuilding serves as a blueprint for success in the pursuit of physical excellence.