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).

Ronnie Coleman Fitness 360

Watch the video: 8:06



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
10:30 A.M. Note: Take 3-5g l-Arginine at 10AM.
Grits (with cheese)
3/4 cup
Egg Whites
2 cups
Coffee
1 cup
12:30 P.M.
Pre-Workout (followed by 1 serving post-workout and 3-5g l-Arginine)
1 serving
4 P.M.
Chicken
2 (8 oz.) pieces
Red Beans
1 1/2 cups
Brown Rice
1 1/2 cups
Cornbread
2 servings
7 P.M. Note: 3-5g l-Arginine at 6 P.M.
Baked Potato
1 medium
Chicken
2 (8 oz) pieces
10 P.M.
Baked Potato
1 medium
Chicken
2 (8 oz) pieces
Pink Lemonade
8 oz.
French Fries
1 serving
Filet Mignon
9 oz
1:30 A.M. Note: Take 1 serving post-workout at 12 A.M.
Protein Powder
1 serving

Ronnie Coleman's Training Program

Day 1: Quads/Hams/Calves
1
Barbell Squat
3 sets, 10-15 reps
+ 8 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Back/Triceps
1
Bent Over Barbell Row
3 sets, 10-15 reps
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Shoulders
1
Smith machine shoulder press
3 sets, 10-15 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Chest/Biceps
1
Barbell Bench Press - Medium Grip
3 sets, 10-20 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Quads/Hams/Calves
1
Barbell Squat
3 sets, 10-15 reps
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Rest Days 6 and 7

Daily Supplement Stack

Ronnie Coleman Fitness 360

GET 90+ FITNESS PLANS
GET 90+ FITNESS PLANS
Access our entire library of more than 90 fitness programs. We’ll help you gain muscle, lose fat, and change your life!

About the Author

Ben Creicos

Ben Creicos

Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential.

View all articles by this author