Ronnie Coleman Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Workout Summary

This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more

This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared to in the gym and the results speak for themselves. Follow my regimen and see if you can hang with my workouts!

My Tips for Success:

Dedication - Achieving your bodybuilding and fitness goals is about making a commitment and sticking to it. It's not some fad or hobby you do occasionally but a lifestyle that you represent every day. You don't have to get on stage to live a bodybuilding lifestyle. This dedication and discipline will cross over into other aspects of your life as well.

Motivation - Find something that drives you and helps push you past your limits when you don't think you can go any further. Trust me when I say that there will be days that you need some extra motivation to get through rough workouts. Whatever gets you pumped up!

Consistency - Set a routine that works around your schedule and try not to deviate from that routine. This doesn't just include the time that you workout but also the times that you eat and sleep. Truly achieving your fitness and bodybuilding goals is a 24 hour a day job.

Vision - It's important to have an end goal in mind during this journey because if you don't you'll begin to feel lost along the way and will lose your drive. I used to envision myself on stage being handed the Sandow trophy. Your goal could be something as simple as being better than the day before or working to maintain what you have already achieved, as long as it is something that you can continue to work toward achieving.

Purpose - Why are you doing this? Being so disciplined with your diet, packing meals, busting your ass in the gym, and passing up partying with your friends...for what? Make sure you are doing this for you and not for the approval of anyone else.

Legacy - How do you want to be remembered? What legacy do you want to leave behind? Be an inspiration to others and create your own legacy. Focus on the journey rather than the destination because the path you took to get there is more important than the destination itself.

*All statements in this training manual have not been evaluated by the Food and Drug Administration. The products, training regimens and nutritional advice in this manual are not intended to diagnose, treat, cure or prevent any disease. Ronnie Coleman is not a registered dietitian or certified personal trainer. The advice given throughout this manual is based upon personal experience and is intended for informational purposes only. Always consult a physician before starting any exercise program.

Ronnie Coleman Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
Ronnie Coleman Workout Plan

Ronnie Coleman Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Workout Summary

This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more

This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared to in the gym and the results speak for themselves. Follow my regimen and see if you can hang with my workouts!

My Tips for Success:

Dedication - Achieving your bodybuilding and fitness goals is about making a commitment and sticking to it. It's not some fad or hobby you do occasionally but a lifestyle that you represent every day. You don't have to get on stage to live a bodybuilding lifestyle. This dedication and discipline will cross over into other aspects of your life as well.

Motivation - Find something that drives you and helps push you past your limits when you don't think you can go any further. Trust me when I say that there will be days that you need some extra motivation to get through rough workouts. Whatever gets you pumped up!

Consistency - Set a routine that works around your schedule and try not to deviate from that routine. This doesn't just include the time that you workout but also the times that you eat and sleep. Truly achieving your fitness and bodybuilding goals is a 24 hour a day job.

Vision - It's important to have an end goal in mind during this journey because if you don't you'll begin to feel lost along the way and will lose your drive. I used to envision myself on stage being handed the Sandow trophy. Your goal could be something as simple as being better than the day before or working to maintain what you have already achieved, as long as it is something that you can continue to work toward achieving.

Purpose - Why are you doing this? Being so disciplined with your diet, packing meals, busting your ass in the gym, and passing up partying with your friends...for what? Make sure you are doing this for you and not for the approval of anyone else.

Legacy - How do you want to be remembered? What legacy do you want to leave behind? Be an inspiration to others and create your own legacy. Focus on the journey rather than the destination because the path you took to get there is more important than the destination itself.

*All statements in this training manual have not been evaluated by the Food and Drug Administration. The products, training regimens and nutritional advice in this manual are not intended to diagnose, treat, cure or prevent any disease. Ronnie Coleman is not a registered dietitian or certified personal trainer. The advice given throughout this manual is based upon personal experience and is intended for informational purposes only. Always consult a physician before starting any exercise program.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Smith Machine
  • Incline Bench
  • Squat Rack
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 2 reps, 01:00 rest
4 -- --:--:-- 2 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.

When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.

When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Calves / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.

Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 2 reps, 01:00 rest
5 -- --:--:-- 2 -- 01:00
Default
Quads / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.

When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.

When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.

When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.

Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 6 reps, 01:00 rest
5 -- --:--:-- 6 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.

When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.

When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.

When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.

Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.

When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.

When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.

When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Middle Back / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.

Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 12 reps, 01:00 rest
5 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.

When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Biceps primary Hamstrings primary Traps primary Quads primary Middle back primary Shoulders primary Triceps primary Calves primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Smith Machine
  • Incline Bench
  • Squat Rack
Show All

1,295 people started this plan

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Ronnie Coleman Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Smith Machine
  • Incline Bench
  • Squat Rack
Show All

1,295 people started this plan