Training Like Ronnie Coleman

Ronnie Coleman is considered one of the greatest bodybuilders of all time. He won the Mr. Olympia title 8 times in a row, which is a record that still stands today. Coleman was known for his massive, ripped physique and intense training style. So how did he train to build that iconic body? Here is an in-depth look at how to train like Ronnie Coleman.

Legs

Ronnie Coleman's leg workouts were nothing short of legendary. He trained legs 2-3 times per week, focusing on heavy compounds like squats and leg presses. Here is a sample leg day routine Coleman may have followed:

- Leg Extensions - 3 sets of 15-20 reps to warm up the quads

- Squats - 6 sets of 6-10 reps, going as heavy as possible with perfect form

- Leg Press - 5 sets of 8-12 reps, using a wide stance to target the outer quads

- Hack Squats - 4 sets of 12,15,20,25 reps, progressively increasing weight each set

- Leg Extensions - 3 drop sets, dropping the weight and upping reps from 25 down to 15

- Lying Leg Curls - 5 sets of 8-12 reps, focusing on squeezing the hamstrings

- Stiff Leg Deadlifts - 4 sets of 10-12 reps, emphasizing stretch and contraction

- Standing Calf Raises - 6 sets of 15 reps, using both straight and bent leg positions

Back

Having a thick, wide back was crucial for Ronnie's signature look. For back day, he would blast his lats, rear delts, rhomboids and erector spinae with heavy rows and pulldowns. A sample Coleman back workout may have looked like:

- Wide Grip Pulldowns - 4 sets of 12,10,8,6 reps, increasing weight each set

- Bent Over Barbell Rows - 5 sets of 6-10 reps, squeezing the lats and keeping the core braced

- Seated Cable Rows - 4 sets of 12,10,8,8 reps using a close grip handle

- Straight Arm Pulldowns - 3 sets of 15 reps, holding the squeeze to target the lats

- Rack Pulls - 4 sets of 5 reps, using very heavy weight for mass and density

- Rear Delt Flyes - 3 sets of 15-20 reps to bring up the back of the shoulders

- Barbell Shrugs - 5 sets of 15,12,10,8,6 reps, focusing on squeezing the traps at the top

Chest

For his massive pec development, Coleman focused on heavy presses and flyes to build upper, lower and outer chest in perfect balance. His chest routine may have looked like:

- Incline Barbell Bench Press - 4 sets of 8-10 reps, lowering the bar slowly for a stretch

- Flat Dumbbell Bench Press - 4 sets of 10-12 reps, using a challenging weight and full range of motion

- Incline Dumbbell Flyes - 3 sets of 12-15 reps, focusing on squeezing the pecs at the top

- Pec Deck Flyes - 3 sets of 15-20 reps, emphasizing contraction

- Dip Machine - 5 sets to failure, using bodyweight or additional weight

- Pushups - 3 sets to failure, focusing on proper form

Shoulders

In addition to heavy overhead pressing, Coleman knew that full, rounded delts needed direct work for the side and rear heads. His shoulder workouts focused on stimulating all three heads equally. A prototypical Coleman shoulder workout may have included:

- Seated Barbell Shoulder Press - 4 sets of 8-10 reps, pressing the weight behind the neck for full contraction

- Lateral Raises - 5 sets of 12-15 reps, leading with the elbows and focusing on contracting the mid delts

- Bent Over Lateral Raises - 4 sets of 12-15 reps, squeezing the rear delts as you raise the dumbbells

- Front Raises - 3 sets of 15-20 reps, keeping elbows locked and palms facing down

- Cable Front Raises - 3 sets of 10-12 reps using a rope attachment and slight forward lean for continued tension

- Machine Shoulder Press - 3 triple-drop sets, dropping the weight and increasing reps each set

Arms

Coleman knew that massive arms complete the total package. He trained both biceps and triceps twice a week, blasting them from multiple angles with intense techniques. Here's an example of one of Coleman's savage arm workouts:

- EZ Bar Curls - 4 sets of 6-10 reps, focusing on squeezing the biceps

- Incline Dumbbell Curls - 4 sets of 10-12 reps, turning the pinky up at the top to target the outer biceps

- Spider Curls - 3 sets to failure, taking it well past muscle exhaustion

- Preacher Curls - 3 triple drop sets using an easy curl bar, decreasing weight and upping reps each set

- Rope Pushdowns - 4 sets of 12-15 reps, keeping tension on the triceps throughout

- Weighted Dips - 4 sets to failure, progressively increasing additional weight each set

- Lying Dumbbell Extensions - 3 sets of 12-15 reps, focusing on full extension of the elbows

- Single Arm Pushdowns - 2-3 sets to failure each arm, really focusing on squeezing the inner triceps head

Abdominals

Coleman trained his core intensely as well, knowing that huge oblique muscles and a brick wall midsection enhanced the classic V-taper. His ab training may have included:

- Crunches - 4 sets of 25 reps, emphasizing full range of motion and contraction

- Leg Raises - 4 sets to failure, focusing on keeping legs straight and lifting through the abdominals

- Cable Crunches - 5 sets of 15-20 reps, doubling up for extra resistance

- Hanging Leg Raises - 4 sets to failure, concentrating onusing only the abdominals to raise legs

- Side Bends - 3 sets of 15-20 reps per side, holding a dumbbell for added resistance

Putting It All Together

Ronnie Coleman trained each bodypart 2-3 times per week, with intense techniques and a very high volume approach. He knew that blasting his muscles from multiple angles with many heavy sets was the key. He focused on using great form, squeezing the target muscles and controlling the weight eccentrically on each rep.

Coleman's workouts lasted 1-2 hours, as he took very little rest between sets and exercises. He trained through pain and fatigue, often until complete muscle exhaustion. This brutal training style built some of the thickest, most shredded muscle ever seen.

Want to train like the king? Use these tips and Coleman's workout templates to blast your muscles to new limits. Train heavy, train hard and leave nothing left in the tank! Although genetics also play a key role, with the right work ethic you can build a physique that honors the G.O.A.T Ronnie Coleman.