Ronnie Coleman Workout & Diet Plan, Bodybuilding Tips 2023

Professional Bodybuilder (Retired)

Ronnie Coleman

Born: 1964, Louisiana

Ronnie Dean Coleman is an American retired professional bodybuilder and fitness trainer. He is known for his utter dominance in bodybuilding and for winning 8 Mr.Olympia titles in a row. He has the record of most titles IFBB professional (26) until Dexter Jackson surpassed it. Ronnie Coleman Considers is an all-time great in the Bodybuilding sport. Ronnie inspired many fitness freaks to take bodybuilding seriously and transform into an incredible physique who can repeat his feat in bodybuilding.

Ronnie Coleman Workout & Diet

The King of All – Ronnie Coleman

Ronnie Coleman was the record-setter in bodybuilding, and no man has ever dominated the field the way Coleman did in his era. Ronnie Coleman is one of the most iconic bodybuilders of all time. His physique, power, and charisma made him stand out in the world of bodybuilding.

He has won 8 Mr. Olympia titles, and the six-time Arnold Classic winner was nicknamed ‘The King’. On May 13th, 1964, in Louisiana, Ronnie Coleman was born to a father who served his country as a soldier for 20 years.

Ronnie had always wanted to do something that would make him feel like his father did when he came home from war but never knew what that would be until the age of 15 when he saw bodybuilding at the World’s Strongest Man Competition.

What makes Ronnie Coleman the GOAT of bodybuilding?

Ronnie Coleman workout

Ronnie Coleman is known as the GOAT of bodybuilding. He is an eight times Mr. Olympia winner and Arnold Classic winner. He is the only person who won the Olympia and Arnold classic in the same year(2001). He has a strong, muscular physique, inspiring many aspiring bodybuilders to take up the sport. Ronnie Coleman’s winning streak at Mr. Olympia is unmatched by any other bodybuilder in history.

His superhuman mental tenacity and his big guns make him a force to be reckoned with on stage and off stage as well – he’s been able to balance his career as a pro athlete with his personal life, which includes being a father; of four children!

Current Stats

Birthdate – MAY 13th, 1964
Height – 5’11 ft
Weight – 330 lbs
Accolades- Won Mr. Olympia title for consecutive 8 years
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Ronnie Coleman Workout & Diet Plan

Ronnie Coleman

What makes Ronnie Coleman’s workout routine so special? The Ronnie Coleman workout routine is one of the most famous workouts that have been around. Ronnie’s workouts are designed to be effective and can be done by anyone. It doesn’t matter how much time you devote to the workouts because the results will still be visible.

This workout focuses on building muscle mass, not weight loss. The Ronnie Coleman workout routine is simple yet very effective in achieving muscle growth and increasing strength for many people who’ve tried it before.

Benefits of the Ronnie Coleman Workout Plan

The Ronnie Coleman workout plan is a perfect way to get in shape, lose weight, and improve your fitness level. It is designed specifically for guys who have been inactive for a while.

The benefits of the Ronnie Coleman workout plan are many.

  • First, it’s made exclusively for guys who are inactive or new to working out.
  • Second, it takes only about 3 hours a week and doesn’t require any equipment at all! You can do it anywhere, and you can take breaks when you need them.
  • Thirdly, the routine will help you lose weight quickly without starving yourself or doing cardio workouts.
  • And lastly, it will give you a body that you’ll feel proud of!

Ronnie Coleman Workout Routine

His workouts are designed to help you gain muscle mass in all the right places. It doesn’t matter if you’re a beginner or an experienced bodybuilder; with this guide in hand, you’ll learn how to train like Ronnie Coleman in no time!

Ronnie Coleman Workout is a workout routine that consists of 8 to 9 exercises. These are mainly compound exercises, meaning that they work for several muscle groups at once rather than just one.

The Ronnie Coleman workout was invented by American bodybuilder Ronnie Coleman, who won eight Mr. Olympia titles in his competitive career. The workout routine is designed to help build muscles quickly and efficiently by targeting the body’s major muscle groups – chest, back, shoulders, arms, abs, and legs.

Ronnie Coleman Weekly Workout Routine

Monday workout routine: Back

  • Deadlifts: 4 Sets with 6-12 reps
  • Barbell Rows: 3 sets with 12 reps
  • T-Bar Row: 4 sets with 12 reps
  • One-Arm Dumbbell Row: 3 sets with 12 reps
  • Barbell Inflated Curls: 4 sets with 10-12 reps
  • Seated alternate dumbbell curls: 3 sets of 12 reps
  • Cambered bar preacher curls: 3 sets with 10-12 reps
  • 4 Sets of Standing Cable Curls: 4 sets with 12 reps
  • Military presses: 3 sets with 12 reps
  • Seated dumbbell press: 4 sets with 12 reps
  • Front dumbbell press: 4 sets with 12 reps

Tuesday workout routine: Legs

  • Squats: 6 Sets with 12 reps
  • Leg Presses: 6 Sets with 12 reps
  • The Parking Lot Lunges 100 yards
  • Stiff Leg Deadlifts: 6 Sets with 12 reps 5 lbs
  • Seated Leg Curls: 6 Sets with 10-12 reps 

Wednesday workout routine: Chest

  • Bench Presses- 5 Sets with 12 reps
  • Incline Barbell Presses- 3 Sets with 12 reps 
  • Flat Dumbbell Presses- 5 Sets with 12 reps 
  • Flat Flyes- 4 Sets with 10-12 reps 
  • Seated Bar Extension – 3 Sets with 12 reps 
  • Seated Dumbbell Extension- 4 Sets with 12 reps
  • Close Grip Bench Presses- 4 Sets with 12 reps

Thursday workout routine: Back

  • Barbell Rows: 5 Sets with 12 reps
  • Pulley Rows: 4 Sets with 12 reps
  • Machine Pulldowns: 3 Sets with 10-12
  • Front Pulldowns: 4 Sets with 10-12 reps
  • Incline Dumbbell Curl: 4 Sets with 12 reps
  • Machine Curl: 3 Sets with 12 reps
  • Standing Cable Curl: 4 Sets with 12 reps
  • Seated Dumbbell Press: 4 Sets with 10-12vreps
  • Front Dumbbell Raises: 3 sets with 12-25 reps 
  • Machine Raises: 4 Sets with 12-25 reps

Friday workout routine: Legs

  • Leg Extensions: 4 Sets with 30 reps 
  • Front Squats: 4 Sets with 15 reps
  • Hack Squats: 3 Sets with 12 reps 
  • Standing Leg Curls: 4 Sets with 12 reps 
  • Lying Leg Curls: 4 Sets with 12-15 reps

Saturday workout routine: Chest 

  • Incline Dumbbell Press: 4 Sets with 12 reps 
  • Decline Barbell Press: 3 Sets with 12 reps
  • Incline Dumbbell Flyes: 4 Sets with 12 reps
  • Decline Dumbbell Press: 4 Sets with 12 reps
  • Lying Cambered-Bar Extension: 4 Sets with 12 reps
  • Machine Dips: 4 Sets with 12 reps
  • Seated Cambered-bar Extension: 4 Sets with 12 reps
  • Donkey Raises: 4 Sets with 12 reps 
  • Seated Raise: 4 Sets with 12 reps 
  • Crunches: 4 Sets with 12-15 reps

Sunday is the rest for Ronnie Coleman. 

Ronnie Coleman Diet Plan

What is the Ronnie Coleman diet? The Ronnie Coleman diet is enough carb, high-protein diet. It was designed by the professional bodybuilder Ronnie Coleman to help people with his weight lifting program, but Ronnie’s required 10 meals to maintain the mammoth body physique. Ronnie Coleman has been more open about his diet and workout regimen in the past couple of years.

He has said that he eats about six meals every day, consisting of 4-6 ounces of protein. Ronnie’s diet is very different from what most people eat in one meal.

The Ronnie’s diet, or the Big Ron diet, is an extreme diet that limits one’s caloric intake to just 5000 calories per day. Ronnie Coleman created the diet and attributed his 24-inch biceps to this method. He also drinks 50-70oz (two to three gallons) of water per day, which helps him stay hydrated and alert throughout his workout sessions.

Ronnie Coleman Daily Diet Routine

Ronnie Coleman takes 10 meals in a day. 

Meal 1

  • L-Arginine supplement (3 to 5 grams).

Meal 2 

  • Cheese, 
  • 2 cups egg whites, 
  • 1 cup coffee

Meal 3: Pre-workout

  • 1 serving of pre-workout supplements
  • L-Arginine(3 to 5 grams)

Meal 4: Post-workout 

  • BCAA

Meal 5

  • Two 8oz chicken breasts
  • Brown rice,
  • Red beans, 
  • 2 pieces cornbread

Meal 6 

  • L-Arginine (3 to 5 grams)

Meal 7

  • Two 8oz chicken breasts, 
  • 1 medium-sized baked potato

Meal 8

  • 10:00 p.m. – 9oz filet mignon, 
  • 5oz chicken breasts, 
  • 1 medium-sized baked potato, 
  • French fries,
  • 8oz pink lemonade

Meal 9

  • BCAA

Meal 10

  • 4 scoops of whey blend
Ronnie Coleman advises to eat  Ronnie Coleman’s advice to avoid
✔ Cheese✘ Junk Food 
✔ White eggs ✘ High Sugar
✔ Cornbread✘ Refined carbs
✔ Coffee ✘ Preservatives
✔ Chicken breasts  ✘  Additives
✔ Baked potato
✔ French fries
✔ Pink lemonade
✔ Brown rice
✔ Red beans

Ronnie Coleman Supplements

#1. L-Arginine

Ronnie takes the L-Arginine supplement to boost his energy level and stamina before the exercise. L-Arginine is an amino acid that plays a role in the body’s ability to produce nitric oxide. Nitric oxide helps blood vessels relax, which improves blood flow and circulation. The supplement can be beneficial for people who are active or exercise often.

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#2. Electrolytes

Electrolytes are minerals in our blood that help our cells work correctly. If you’ve been feeling foggy, tired, and listless during your workouts, chances are you might be suffering from electrolyte deficiency. Electrolytes are essential for transmitting electrical impulses in the body, responsible for muscle contraction. They also regulate the body’s water balance and nerve function.

During exercise, sweat is released by the body to regulate its temperature. And this process can dehydrate you quickly if your hydration levels are not enough. Electrolytes help flush out all of this excess fluid so that your cells can continue functioning properly during exercise, even when hydration levels are low.

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 #3. Whey Protein 

Whey contains all the essential amino acids needed to form complete proteins, making it an excellent supplement to any diet. Whey protein is beneficial for muscle growth and repair, increased metabolism, increased immunity against infections. Whey supplements are convenient- You can take whey powders with water or milk, so they are perfect for on-the-go situations like after an intense workout.

Ronnie Coleman Signature Series King Whey Premium Whey Protein Powder

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#4. BCAAs

Coleman takes BCAAs as a post-workout Supplement. BCAA are amino acids used to provide energy and muscle building for muscles. We all know that working out can be challenging, and sometimes we need an extra energy boost to keep going. That’s where BCAA comes into play.

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#5. Anabolic Growth Accelerator 

Ronnie Coleman takes an Anabolic growth accelerator for the following health benefits: increased muscle mass, increased strength, increased bone density, and increased red blood cell count.

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Ronnie Coleman Lifestyle

Ronnie-Coleman lifestyle

Religious Guy 

Ronnie Coleman is a devoted Christian; on Sunday, he is in Church most of the time.

When someone asked him about his 8 Mr.Olympia titles, he said, “I never chose the Olympia title; rather, it was chosen for him.” 

Heavy Toll 

Ronnie builds his physique in the way it is considered an all-time great physique in the history of bodybuilding. But it has taken a toll on Ronnie, replacing both hips and several surgeries on his damaged spinal disc.  

Love of Life 

Ronnie is currently married to his long-time fitness trainer Susan Williamson, and they had four kids together. Don’t Follow The Rituals. Ronnie has suggested that he will not force his children and grandchildren to choose his path. 

Inspirational Quotes from Ronnie Coleman

“When you hit failure, your workout has just begun.”

“I know that in order for something to work for me, it has to be extremely powerful.”

“A day in the life of Ronnie Coleman mainly consists of eating, training or sleeping.”

“Never underestimate the power of wide-grip pull-ups to develop width and size.”

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