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Ronnie Coleman's Fitness Program

Ronnie Coleman is about as hard to miss as a locomotive chugging full speed ahead when your car just stalled on the tracks.

Ronnie Coleman's Get Huge Program

Ronnie Coleman is about as hard to miss as a locomotive chugging full speed ahead when your car just stalled on the tracks. His massive, yet extremely ripped body is nothing short of a geological oddity (the man is a rock).

With 8 consecutive wins as Mr. Olympia, Big Ron etched his name into the history books as the greatest bodybuilder of all time. Think he's just a freak of nature and that you could never accomplish the same feat? Well think again!

Ronnie was a police officer with no future in bodybuilding until the owner of a world-renowned gym gave him a free lifetime membership to train there. Obviously the gym owner saw something in Ronnie that he didn't even see in himself.

If you have a dream to transform your body and have a heart of a lion, then follow Ronnie Coleman's complete program now.

Ronnie Coleman's Get Huge Program
Watch The Video - 12:08
Watch The Video - 08:06



Ronnie Coleman's Complete Program

Nutrition:
Calories: 5562
Fats: 150g
Protein: 546g
Carbs: 474g
10:00 AM:
6-8 Nitrix tabs

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 0
10:30 AM:
3/4 cup of grits with cheese

Protein 8g   |   Carbs 18g   |   Fat 6g
2 cups of egg whites

Protein 53g   |   Carbs 4g   |   Fat 0g
1 cup of coffee

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 420
12:30 PM:
1 scoop NO Xplode (pre-workout)

Protein 0g   |   Carbs 6g   |   Fat 0g
2 scoops CellMass (post-workout)

Protein 0g   |   Carbs 14g   |   Fat 0g
6-8 Nitrix tabs

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 85
4:00 PM:
2 8oz chicken breasts

Protein 122g   |   Carbs 8g   |   Fat 24g
1 1/2 cups red beans

Protein 22g   |   Carbs 72g   |   Fat 1g
1 1/2 cups brown rice

Protein 7g   |   Carbs 68g   |   Fat 3g
2 pieces of cornbread

Protein 8g   |   Carbs 56g   |   Fat 10g
8 oz water

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 1816
6:30 PM:
6-8 Nitrix tabs

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 0
7:00 PM:
2 8oz chicken breasts

Protein 122g   |   Carbs 8g   |   Fat 24g
1 baked potato

Protein 3g   |   Carbs 34g   |   Fat 0g
8 oz water

Protein 0g   |   Carbs 0g   |   Fat 0g
Total Calories: 917
10:00 PM:
9 oz filet mignon

Protein 68g   |   Carbs 0g   |   Fat 38g
5 oz chicken breasts

Protein 38g   |   Carbs 2g   |   Fat 8g
1 baked potato

Protein 3g   |   Carbs 34g   |   Fat 0g
1 serving of french fries (134g)

Protein 4g   |   Carbs 43g   |   Fat 12g
8 oz pink lemonade

Protein 0g   |   Carbs 25g   |   Fat 0g
Total Calories: 1414
12:00 AM:
2 scoops CellMass

Protein 0g   |   Carbs 14g   |   Fat 0g
Total Calories: 60
1:30 AM:
4 scoops SYNTHA-6 with 18oz of water

Protein 88g   |   Carbs 56g   |   Fat 24g
Total Calories: 800

Training:

Day 1: Quads/Hams/Calves
Exercises
Barbell Squat Barbell SquatBarbell Squat
3 sets of 10-15 reps
Hack Squat Hack SquatHack Squat
3 sets of 15-20 reps
Leg Extensions Leg ExtensionsLeg Extensions
3 sets of 15-20 reps
Standing Leg Curl Standing Leg CurlStanding Leg Curl
3 sets of 15-20 reps
Lying Leg Curls Lying Leg CurlsLying Leg Curls
3 sets of 15-20 reps
Seated Leg Curl Seated Leg CurlSeated Leg Curl
3 sets of 15-20 reps
Seated Leg Curl Seated Leg CurlSeated Single Leg Curl
3 sets of 15-20 reps, each legs
Seated Calf Raise Seated Calf RaiseSeated Calf Raise
3 sets of 15-20 reps
Day 2: Back/Triceps
Exercises
Bent Over Barbell Row Bent Over Barbell RowBent Over Barbell Row
3 sets of 10-15 reps
Lying T-Bar Row Lying T-Bar RowLying T-Bar Row
3 sets of 15-20 reps
One-Arm Dumbbell Row One-Arm Dumbbell RowOne-Arm Dumbbell Row
3 sets of 15-20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
3 sets of 15-20 reps
Dip Machine Dip MachineDip Machine
3 sets of 15-20 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps ExtensionStanding Dumbbell Triceps Extension
3 sets of 15-20 reps
Lying Triceps Press Lying Triceps PressLying Triceps Press
3 sets of 15-20 reps
Day 3: Shoulders
Exercises
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder PressSmith Machine Overhead Shoulder Press
3 sets of 10-15 reps
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 15-20 reps
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt RaiseSeated Bent-Over Rear Delt Raise
3 sets of 15-20 reps
Day 4: Chest/Biceps
Exercises
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium GripBarbell Bench Press - Medium Grip
3 sets of 10-20 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium GripBarbell Incline Bench Press - Medium Grip
3 sets of 15-20 reps
Decline Barbell Bench Press Decline Barbell Bench PressDecline Barbell Bench Press
3 sets of 15-20 reps
Barbell Curl Barbell CurlBarbell Curl
3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher CurlOne Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
Hammer Curls Hammer CurlsHammer Curls
3 sets of 15-20 reps
Day 5: Quads/Hams/Calves
Exercises
Barbell Squat Barbell SquatBarbell Squat
3 sets of 10-15 reps
Hack Squat Hack SquatHack Squat
3 sets of 15-20 reps
Leg Extensions Leg ExtensionsLeg Extensions
3 sets of 15-20 reps
Standing Leg Curl Standing Leg CurlStanding Leg Curl
3 sets of 15-20 reps
Lying Leg Curls Lying Leg CurlsLying Leg Curls
3 sets of 15-20 reps
Seated Leg Curl Seated Leg CurlSeated Leg Curl
3 sets of 15-20 reps
Seated Leg Curl Seated Leg CurlSeated Single Leg Curl
3 sets of 15-20 reps, each legs
Seated Calf Raise Seated Calf RaiseSeated Calf Raise
3 sets of 15-20 reps
Day 6: Rest

Day 7: Rest


Supplementation:

Daily
BSN CellMass BSN CellMass
BSN CellMass BSN Nitrix
BSN Volumaize BSN Volumaize
BSN NO Xplode BSN NO Xplode
BSN Syntha-6 BSN Syntha-6


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Comments

Showing 1 - 17 of 17 Comments

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moses747

Rep Power: 10

  • rep this user
moses747

Well...I liked the program...thanks

Article Rated:
2
Dec 8, 2011 4:33am | report
ATUL4321

Rep Power: 10

  • rep this user
ATUL4321

super...............

Jan 8, 2012 12:21am | report
wakiky

Rep Power: 10

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wakiky

what if i want to contact with ronnie in order to ask him about some stratgies ??!! how could i reach him ?

Dec 6, 2011 5:38pm | report
talal_7744

Rep Power: 118

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talal_7744

the nutition is the best but the training ...

Dec 21, 2011 3:25pm | report
Hulkfan1

Rep Power: 2289

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Hulkfan1

I have been doing the workouts here... insane.. Two months pretty much have gone by and I am much stronger... my body weight is up but not in bad weight. I can now squat 315 for reps, before 185 was it for me, my bench is up also I can do one good 335 on the flat bench, ,up from my max of 245 I recommend this to anyone... one more thing, my leg press went from 405 to 700 pounds! no kidding no bull. If you don;t believe it try it!

Dec 26, 2011 4:08pm | report
dirkhoward

Rep Power: 10

  • rep this user
dirkhoward

what are your abs results from the workout? did it help definition or strengthen your core?

Dec 31, 2011 3:33pm | report
brickcontractor

Rep Power: 10

  • rep this user
brickcontractor

I guess that I been doing things right ,my workouts are very much like this

Feb 22, 2012 1:24am | report
chadwr85

Rep Power: 10

  • rep this user
chadwr85

me too.

Apr 9, 2012 8:31am | report
ernesto3e

Rep Power: 10

  • rep this user
ernesto3e

the program seems great and simple, but what about abs? theres no abs included here. other muscles are missing too,

Feb 28, 2012 6:20pm | report
MrPectoral67

Rep Power: 10

  • rep this user
MrPectoral67

This hammered me pecs... I'm still sore

Apr 3, 2012 9:11am | report
Loumar

Rep Power: 10

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Loumar

I read somewhere that when building muscle mass, you need to increase protein intake (in grams) to 2 x body mass. If your weight is 80kg, you need to increase protein intake to 160g -. Ronniie's intake is 546g - Incredible!. I struggle at this stage to build muscle - perhaps 2 x is not enough.

Apr 3, 2012 10:04am | report
Mesud

Rep Power: 10

  • rep this user
Mesud

2 grams of protein per kg of body weight is more than enough. You don't need more unless you're a professional and very hard-working bodybuilder.

Apr 8, 2012 8:35am | report
chadwr85

Rep Power: 10

  • rep this user
chadwr85

That is said but also there is no research to back it up. I would say if you get over 150grams of protein that is more than enough.

Apr 9, 2012 8:33am | report
PumpIron93

Rep Power: 3204

  • rep this user
PumpIron93

im a little skeptical about this part.. srs? that many leg curls?

Standing Leg Curl
3 sets of 15-20 reps

Lying Leg Curls
3 sets of 15-20 reps

Seated Leg Curl
3 sets of 15-20 reps

1 leg Seated Leg Curl
3 sets of 15-20 reps, each legs

Article Rated:
7
Apr 13, 2012 8:15am | report
Vygotsky

Rep Power: 7532

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Vygotsky

The leg part is for someone that wants to overtrain or is on roids. IMO

Apr 29, 2012 12:24pm | report
ebarnes

Rep Power: 10

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ebarnes

Great workout and supplement advice. From the KING COLEMAN!

May 8, 2012 10:08am | report
BigFballPlayer

Rep Power: 10

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BigFballPlayer

I just started this 2 weeks ago and I am already seeing great results.

Article Rated:
10
May 11, 2012 8:01pm | report
Showing 1 - 17 of 17 Comments

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