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Ronnie Coleman is a certified legend of the bodybuilding world. Thanks to his 26 IFBB titles and 8 Mr Olympia titles, Ronnie is widely regarded as the most successful bodybuilder in history. In this article we’re going to be taking a look at one of the typical training routines Ronnie followed during his career.

Ronnie Coleman Biography

Born in Monroe, Louisiana in 1964, Ronnie started his athletic career as a middle linebacker for Grambling University’s football team. He left University with a degree in accounting, but rather than work as an accountant Ronnie became a Police Officer. In 1990 Ronnie competed in his first amateur bodybuilding competition, the Mr Texas. He won and later turned professional in 1995.

His first major bodybuilding competition win was the 1998 Night of Champions. 1998 was also the year that Ronnie won his first Mr Olympia title, beating Flex Wheeler into second place. This would mark eight years of dominance for Ronnie and would not end until he finished second to Jay Cutler in 2006. He placed 4th in the 2007 Mr Olympia and never competed again.

Ronnie Coleman Training Routine

Ronnie followed a fairly typical bodybuilding split, where he would train different muscles on different days. Monday was back, biceps and shoulders. Tuesday was legs. Wednesday was chest and triceps, and Thursday started the cycle again.

Remember that Ronnie was a professional bodybuilder (with all that this entailed), thus if you’re a natural lifter you would struggle to complete this program. It would make more sense to only train 3-4 times per week max, rather than the six times per week that Ronnie trained (unless you’re an advanced bodybuilder).

Monday

Back

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

Biceps

Barbell curls, 4 sets -12 reps

Seated alternating dumbbell curls, 12 reps

Preacher curls, 12 reps

Cable curls, 12 reps

Shoulders

Military presses, 4 sets – 10-12 reps

Seated dumbbell press, 4 sets – 12 reps

(superset with)

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

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

Triceps

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

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

Biceps

Incline alternating dumbbell curls, 4 sets – 12 reps

Machine curls, 3 sets – 12 reps

(superset with)

Standing cable curls, 4 sets – 12 reps

Shoulders

Seated dumbbell press, 4 sets – 12 reps

Front lateral dumbbell raises, 3 sets – 8 – 25 reps

Machine raises, 3 sets – 8 – 25 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

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

Triceps

Skullcrushers, 4 sets – 12 reps

(superset with)

Machine pressdown dips, 4 sets – 12 reps

(superset with)

Seated tricep extensions, 4 sets – 12 reps

Calves

Donkey raises, 4 sets – 12 reps

Seated raises, 4 sets – 12 reps

Crunches, 3 sets – failure

Sunday

Rest