Ronnie Coleman is a legendary bodybuilder known for his incredible physique and record-setting eight consecutive wins at the Mr. Olympia competition. His insane dedication to training and his legendary workout routines have inspired millions of people around the world to push themselves to new heights in the gym.
If you’re looking to get insanely ripped and build a superhuman physique like Ronnie Coleman, then you’re in luck. In this article, we will break down Ronnie Coleman’s ultimate workout plan and show you how you can achieve similar results by following his training methods.
Before we dive into the specifics of Ronnie’s workout plan, it’s important to understand the principles that underpin his approach to training. Ronnie believes in pushing the limits of what is possible in the gym, and he is a firm believer in hard work, dedication, and consistency. His workouts are intense, high volume, and designed to shock the muscles into growth.
Ronnie Coleman’s Ultimate Workout Plan
Day 1: Chest & Biceps
1. Bench Press: 5 sets of 12, 10, 8, 6, 4 reps
2. Incline Dumbbell Press: 4 sets of 10, 8, 6, 6 reps
3. Cable Crossovers: 3 sets of 12 reps
4. Barbell Curls: 4 sets of 12, 10, 8, 6 reps
5. Hammer Curls: 3 sets of 10 reps
Day 2: Legs
1. Squats: 5 sets of 12, 10, 8, 6, 4 reps
2. Leg Press: 4 sets of 10, 8, 6, 6 reps
3. Leg Extensions: 3 sets of 12 reps
4. Romanian Deadlifts: 4 sets of 12, 10, 8, 6 reps
5. Standing Calf Raises: 3 sets of 15 reps
Day 3: Rest
Day 4: Back & Triceps
1. Deadlifts: 5 sets of 12, 10, 8, 6, 4 reps
2. Pull-Ups: 4 sets of 10 reps
3. Bent-Over Rows: 4 sets of 10, 8, 6, 6 reps
4. Close-Grip Bench Press: 4 sets of 12, 10, 8, 6 reps
5. Tricep Pushdowns: 3 sets of 12 reps
Day 5: Shoulders & Abs
1. Military Press: 5 sets of 12, 10, 8, 6, 4 reps
2. Lateral Raises: 4 sets of 10 reps
3. Front Raises: 3 sets of 12 reps
4. Planks: 4 sets of 1 minute holds
5. Russian Twists: 3 sets of 15 reps each side
Day 6: Rest
Day 7: Cardio & Abs
1. HIIT Cardio: 20 minutes
2. Hanging Leg Raises: 4 sets of 15 reps
3. Crunches: 3 sets of 20 reps
4. Bicycle Crunches: 3 sets of 20 reps each side
This workout plan is designed to push your body to its limits and maximize muscle growth. Ronnie Coleman’s high-intensity approach to training is not for the faint of heart, but if you’re willing to put in the work, the results will speak for themselves.
Tips for Success:
1. Focus on Progressive Overload: To ensure continued muscle growth, you must progressively increase the weight you lift over time. Aim to increase the weight by 5-10% each week to keep challenging your muscles.
2. Proper Nutrition: Ronnie Coleman is a firm believer in the importance of nutrition when it comes to building muscle. Make sure you’re eating enough protein, carbs, and fats to fuel your workouts and support muscle growth.
3. Rest and Recovery: Adequate rest is essential for muscle recovery and growth. Make sure you’re getting enough sleep each night and allow your muscles to recover between workouts.
4. Stay Consistent: Ronnie Coleman didn’t build his physique overnight, and neither will you. Stay dedicated to your workout plan and don’t give up when the going gets tough.
In conclusion, Ronnie Coleman’s ultimate workout plan is not for the faint of heart. It requires dedication, hard work, and a willingness to push your body to its limits. If you’re willing to put in the work, the results will speak for themselves. So, what are you waiting for? It’s time to get insanely ripped with Ronnie Coleman’s ultimate workout plan.
