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
2
Barbell Hack Squat
3 sets, 15-20 reps
3
Leg Extensions
3 sets, 15-20 reps
4
Standing Leg Curl
3 sets, 15-20 reps
5
Lying Leg Curls
3 sets, 15-20 reps
6
Seated Leg Curl
3 sets, 15-20 reps
7
Seated Leg Curl
Single-leg.
3 sets, 15-20 reps per leg
8
Seated Calf Raise
3 sets, 15-20 reps
Day 2: Back/Triceps
1
Bent Over Barbell Row
3 sets, 10-15 reps
2
Lying T-Bar Row
3 sets, 15-20 reps
3
One-Arm Dumbbell Row
3 sets, 15-20 reps
4
Wide-Grip Lat Pulldown
3 sets, 15-20 reps
5
Dip Machine
3 sets, 15-20 reps
6
Standing Dumbbell Triceps Extension
3 sets, 15-20 reps
7
Lying Triceps Press
3 sets, 15-20 reps
Day 3: Shoulders
1
Smith Machine Overhead Shoulder Press
3 sets, 10-15 reps
2
Side Lateral Raise
3 sets, 15-20 reps
3
Front Dumbbell Raise
3 sets, 15-20 reps
4
Seated Bent-Over Rear Delt Raise
3 sets, 15-20 reps
Day 4: Chest/Biceps
1
Barbell Bench Press - Medium Grip
3 sets, 10-20 reps
2
Barbell Incline Bench Press Medium-Grip
3 sets, 15-20 reps
3
Decline Barbell Bench Press
3 sets, 15-20 reps
4
Barbell Curl
3 sets, 15-20 reps
5
One Arm Dumbbell Preacher Curl
3 sets, 15-20 reps
6
Alternate Hammer Curl
3 sets, 15-20 reps
Day 5: Quads/Hams/Calves
1
Barbell Squat
3 sets, 10-15 reps
2
Barbell Hack Squat
3 sets, 15-20 reps
3
Leg Extensions
3 sets, 15-20 reps
4
Standing Leg Curl
3 sets, 15-20 reps
5
Lying Leg Curls
3 sets, 15-20 reps
6
Seated Leg Curl
3 sets, 15-20 reps
7
Seated Leg Curl
Single-leg.
3 sets, 15-20 reps per leg
Day 6 and 7: Rest

Daily Supplement Stack

Ronnie Coleman Fitness 360

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