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Ronnie Coleman's Get Huge Program
SHARERonnie 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).
Ronnie Coleman's Get Huge Program
Watch The Video - 08:06
With eight 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 Nutrition Program
Calories: 5562
Fats: 150g
Protein: 546g
Carbs: 474g
10:00 a.m.
-
L-Arginine
3-5 grams
Total Calories: 0
10:30 a.m.
-
Grits with Cheese
3/4 cup
Fats: 6 g| Protein 8 g| Carbs 18 g -
Egg Whites
2 cups
Fats: 0 g| Protein 53 g| Carbs 4 g -
Coffee
1 cup
Fats: 0 g| Protein 0 g| Carbs 0 g
Total Calories: 240
12:30 p.m.
-
Pre-Workout Supplement
1 serving
Fats: 0 g| Protein 0 g| Carbs 6 g -
Post-Workout Supplement
1 serving
Fats: 0 g| Protein 0 g| Carbs 14 g -
L-Arginine
3-5 grams
Total Calories: 85
4 p.m.
-
Chicken Breasts
2 8oz breasts
Fats: 24 mg| Protein 122 g| Carbs 8 g -
Red Beans
1 1/2 cups
Fats: 1 g| Protein 22 g| Carbs 72 g -
Brown Rice
1 1/2 cups
Fats: 3 g| Protein 7 g| Carbs 68 g -
Cornbread
2 pieces
Fats: 10 g| Protein 8 g| Carbs 56 g
Total Calories: 1816
6:30 p.m.
-
L-Arginine
3-5 grams
Total Calories: 0
7 p.m.
-
Chicken Breasts
2 8oz breasts
Fats: 24 g| Protein 122 g| Carbs 8 g -
Baked Potato
1 medium
Fats: 0 g| Protein 3 g| Carbs 34 g
Total Calories: 917
10:00 p.m.
-
Filet Mignon
9oz
Fats: 38 mg| Protein 68 g| Carbs 0 g -
Chicken Breasts
5 oz
Fats: 8 g| Protein 38 g| Carbs 2 g -
Baked Potato
1 medium
Fats: 0 g| Protein 3 g| Carbs 34 g -
French Fries
1 serving
Fats: 12 g| Protein 4 g| Carbs 43 g -
Pink Lemonade
8 oz
Fats: 0 g| Protein 0 g| Carbs 24 g
Total Calories: 1414
12:00 a.m.
-
Post-Workout Supplement
1 serving
Fats: 0 g| Protein 0 g| Carbs 14 g
Total Calories: 60
1:30 a.m.
-
Whey Blend
4 scoops
Fats: 24 g| Protein 88 g| Carbs 56 g
Total Calories: 800
Training Program
Day 1: Quads/Hams/Calves
Barbell Squat
3 sets of 10-15 reps
Barbell Hack Squat
3 sets of 15-20 reps
Leg Extensions
3 sets of 15-20 reps
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-
Seated Single Leg Curl
3 sets of 15-20 reps, each leg 
Seated Calf Raise
3 sets of 15-20 reps
Day 2: Back/Triceps
Bent Over Barbell Row
3 sets of 10-15 reps
Lying T-Bar Row
3 sets of 15-20 reps
One-Arm Dumbbell Row
3 sets of 15-20 reps
Wide-Grip Lat Pulldown
3 sets of 15-20 reps
Dip Machine
3 sets of 15-20 reps
Standing Dumbbell Triceps Extension
3 sets of 15-20 reps
Lying Triceps Press
3 sets of 15-20 reps
Day 3: Shoulders
Smith Machine Overhead Shoulder Press
3 sets of 10-15 reps
Side Lateral Raise
3 sets of 15-20 reps
Front Dumbbell Raise
3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise
3 sets of 15-20 reps
Day 4: Chest/Biceps
Barbell Bench Press - Medium Grip
3 sets of 10-20 reps
Barbell Incline Bench Press - Medium Grip
3 sets of 15-20 reps
Decline Barbell Bench Press
3 sets of 15-20 reps
Barbell Curl
3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
Alternate Hammer Curl
3 sets of 15-20 reps
Day 5: Quads/Hams/Calves
-
Barbell Squat
3 sets of 10-15 reps -
Barbell Hack Squat
3 sets of 15-20 reps -
Leg Extensions
3 sets of 15-20 reps -
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 -
Seated Single Leg Curl
3 sets of 15-20 reps, each leg -
Seated Calf Raise
3 sets of 15-20 reps
Day 6: Rest
Day 7: Rest
Supplementation
Daily
-
Post-Workout Supplement
1 serving
Fats: 0 g| Protein 0 g| Carbs 14 g -
L-Arginine
3-5 grams
-
Carbohydrate Supplement
-
Pre-Workout Supplement
1 serving
Fats: 0 g| Protein 0 g| Carbs 6 g -
Whey Blend
4 scoops
Fats: 24 g| Protein 88 g| Carbs 56 g
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