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May 14, 2020 3 min read

Ronnie Coleman is considered one of the best bodybuilders of all time, having won eight Mr Olympia titles.

Coleman was known as an incredible trainer who was willing to push harder in the gym than any of his competitors. 

A 2018 documentary showed how the Texan, now 55, struggles to walk and is in constant pain in his retirement after a string of back operations, but he says the biggest regret of his career was only managing two reps at an 800lbs squat rather than five.

Coleman has been honest about his training diary and below is a sample week of his training.

The 12-15 Rep Range

In 2017 Coleman told the Daily Star “The best exercises are the old school hard ones that no one likes to do. Squat, deadlift, bent-over rows.

“The best range for building muscle is 12-15 reps. Although I do believe heavy sets work but they can’t be the staple of your training.

“Most of it should be in that 12-15 rep range but I’ll never tell anyone to not go for some heavy 1-2 rep sets just for the hell of it. I loved doing that.”

The Routine

Monday: Back/ Biceps/ Shoulders

  • Deadlift - 4 sets of 6-12 reps
  • Barbell Row - 3 sets of 10-12 reps
  • T-Bar Row - 3 sets of 10-12 reps
  • Dumbbell Row - 3 sets of 10-12 reps
  • Bicep Curl - 4 sets of 12 reps
  • Seated Alternating Dumbbell Curl - 3 sets of 12 reps
  • EZ-bar Bicep Curl on bench - 3 sets of 12 reps
  • Cable Bicep Curl - 4 sets of 12 reps
  • Overhead Shoulder Press - 4 sets of 10-12 reps
  • Dumbbell Shoulder Press - 4 sets of 12 reps
  • Dumbbell Front Raise - 4 sets of 12 reps

Tuesday: Legs

  • Squats - 5-6 sets of 2-12 reps
  • Leg Press - 4 sets of 12 reps
  • Lunges - 2 sets of 30m each
  • Deadlift with straight or slightly bent legs - 3 sets of 12 reps
  • Leg Curls - 3 sets of 12 reps

Wednesday: Chest / Triceps

  • Bench Press - 5 sets of 12 reps
  • Incline Bench Press - 3 sets of 12 reps
  • Dumbbell Press - 3 sets of 12 reps
  • Lateral Raises - 4 sets of 12 reps
  • EZ-bar Tricep Extension - 3 sets of 12 reps
  • Seated Dumbbell Tricep Extension - 4 sets of 12 reps
  • Close Grip Bench Press - 4 sets of 12 reps

Thursday: Back/ Biceps/ Shoulders

  • Barbell Row - 5 sets of 10-12 reps
  • Low Pulley Row - 4 sets of 10-12 reps
  • Close-Grip Lat Pulldown - 3 sets of 10-12 reps
  • Wide-Grip Lat Pulldown - 3 sets of 10-12 reps
  • Seated Alternating Bicep Curl - 4 sets of 12 reps
  • Machine Bicep Curl - 3 sets of 12 reps

Superset

  • Barbell Bicep Curl - 3 sets of 12 reps
  • Low Cable Bar Curl - 4 sets of 12 reps
  • Overhead Shoulder Press - 4 sets of 12 reps
  • Front Raises - 3 sets of 8-25 reps
  • Seated Dumbbell Shoulder Press - 3 sets of 8-25 reps

Friday: Legs

  • Leg Extension - 4 sets of 30 reps
  • Front Squat - 4 sets of 12-15 reps
  • Hack Squat - 3 sets of 12 reps
  • Standing Leg Curl - 3 sets of 12-15 reps
  • Leg Curl - 4 sets of 12-15 reps

Saturday: Chest/ Triceps/ Calves/ Abs

  • Dumbbell Incline bench Press - 4 sets of 12 reps
  • Decline Bench Press - 3 sets of 12 reps
  • Incline Dumbbell Flys - 3 sets of 12 reps
  • Decline Dumbbell Flys - 3 sets of 12 reps
  • EZ-bar French Press - 4 sets of 12 reps
  • Parallel Bars Dips - 4 sets of 12 reps
  • Seated EZ-bar Tricep Extension
  • Standing Calf Raise - 4 sets of 12 reps
  • Seated Calf Raises - 4 sets of 12 reps
  • Crunches - 3 sets till failure

Sunday: Rest

Source:https://gymbeam.com/blog/ronnie-coleman-and-his-training-plan-diet-and-interview/


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