Inside Ronnie Coleman's Legendary Bodybuilding Workout Split and Routine
Ronnie Coleman revolutionized bodybuilding through his intense training regimen and strict diet plan. His workout program focused on heavy compound movements and high-volume training across a 6-day split.
Training Split Overview:
- Day 1: Legs (Quads, Hamstrings, Calves)
- Day 2: Back and Triceps
- Day 3: Shoulders
- Day 4: Chest and Biceps
- Day 5: Legs
- Day 6: Chest, Triceps, Abs
- Day 7: Rest
Shirtless man flexing muscular physique
Key Training Principles:
- 3-4 sets per exercise
- 8-15 reps per set
- Progressive overload
- Compound movements first
- High-intensity training
- Twice-daily training sessions
Daily Diet Plan (5,562 calories):
- Protein: 546g
- Carbs: 474g
- Fats: 150g
Key Meals:
- Breakfast: Grits with cheese, egg whites
- Lunch: Chicken breasts, brown rice, beans
- Dinner: Filet mignon, chicken breast, potato
- Supplements: BCAAs, L-Arginine, Whey Protein
Man lifting dumbbell
Notable Achievements:
- 8x Mr. Olympia champion
- 800lb squat max
- 500lb bench press for 5 reps
- Known for exceptional strength and size
This training approach helped Coleman build one of the most impressive physiques in bodybuilding history, though it's important to note that this intense regime should be modified for individual fitness levels.
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