T Nation

Ronnie Coleman's Training Routine?

Does anyone know Ronnie Colemans routine?
There was one posted in some magazine but it was obviously ghost written,so i am wondering does anyone know it from one of his books or DVDs?

There’s some in the Metroflex Powerbuilding Basics ebook.


Monday

Back
Deadlifts, 4 sets â?? 6-12 reps
Barbell rows, 3 sets â?? 10-12 reps
T-bar rows, 3 sets â?? 10 â?? 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shoulders
Military presses, 4 sets â?? 10-12 reps
Seated dumbbell press, 4 sets â?? 12 reps
(superset with)
Front dumbbell press, 4 sets â?? 12 reps

Tuesday

Legs
Squats, 5-6 sets â?? 2-12 reps
Leg presses, 4 sets â?? 12 reps
Lunges, 2 sets â?? 100 yards
Stiff-leg deadlifts, 3 sets â?? 12 reps
Seated hamstring curls, 3 sets â?? 12 reps

Wednesday

Chest
Bench press, 5 sets â?? 12 reps
Incline barbell press, 3 sets â?? 12 reps
Flat bench dumbbell press, 3 sets â?? 12 reps
Flat bench flyes, 4 sets â?? 12 reps

Triceps
Seated cambered-bar extensions, 3 sets â?? 12 reps
Seated dumbbell extensions, 4 sets â?? 12 reps
Close-grip bench press, 4 sets â?? 12 reps

Thursday

Back Barbell rows, 5 sets â?? 10 â?? 12 reps
Low Pulley Rows, 4 sets â?? 10 â?? 12 reps
Lat machine pulldowns, 3 sets â?? 10 â?? 12 reps
Front lat pulldowns, 3 sets â?? 10 â?? 12 reps

Biceps
Incline alternating dumbbell curls, 4 sets â?? 12 reps
Machine curls, 3 sets â?? 12 reps
(superset with)
Standing cable curls, 4 sets â?? 12 reps

Shoulders
Seated dumbbell press, 4 sets â?? 12 reps
Front lateral dumbbell raises, 3 sets â?? 8 â?? 25 reps
Machine raises, 3 sets â?? 8 â?? 25 reps

Friday

Legs
Leg extensions, 4 sets â?? 30 reps
Front squats, 4 sets â?? 12 â?? 15 reps
Hack squats, 3 sets â?? 12 reps
Standing leg curls, 3 sets â?? 12 â?? 15 reps
Lying leg curls, 4 sets â?? 12 reps

Saturday

Chest
Incline dumbbell press, 4 sets â?? 12 reps
Decline barbell press, 3 sets â?? 12 reps
Incline dumbbell flyes, 3 sets â?? 12 reps
Decline dumbbell press, 3 sets â?? 12 reps

Triceps
Skullcrushers, 4 sets â?? 12 reps
(superset with)
Machine pressdown dips, 4 sets â?? 12 reps
(superset with)
Seated tricep extensions, 4 sets â?? 12 reps

Calves
Donkey raises, 4 sets â?? 12 reps
Seated raises, 4 sets â?? 12 reps
Crunches, 3 sets â?? failure

Sunday

Rest

[quote]Karl Hungus wrote:
There’s some in the Metroflex Powerbuilding Basics ebook.[/quote]

x2 Great book
also watch his “the unbelievable” or “first training video” dvds

holy fuck

No direct trap work??

[quote]Dorian12345 wrote:
Does anyone know Ronnie Colemans routine?
There was one posted in some magazine but it was obviously ghost written,so i am wondering does anyone know it from one of his books or DVDs?[/quote]

Why do you want to know?

Jesus that is so much volume. I almost don’t believe it; I could never do that routine. Then again, we’re talking about a world class athlete, so I wouldn’t put it past him.

[quote]The Rattler wrote:

[quote]Dorian12345 wrote:
Does anyone know Ronnie Colemans routine?
There was one posted in some magazine but it was obviously ghost written,so i am wondering does anyone know it from one of his books or DVDs?[/quote]

Why do you want to know? [/quote]

You know why, Rattler.

Because if he trains just like Ronnie, he’ll look just like Ronnie.

:wink:

[quote]Iron Dwarf wrote:

[quote]The Rattler wrote:

[quote]Dorian12345 wrote:
Does anyone know Ronnie Colemans routine?
There was one posted in some magazine but it was obviously ghost written,so i am wondering does anyone know it from one of his books or DVDs?[/quote]

Why do you want to know? [/quote]

You know why, Rattler.

Because if he trains just like Ronnie, he’ll look just like Ronnie.

:wink:
[/quote]

I wanted him to say it! Would love to see a newbie train like that and see if they really can make good gains from anything.


I train with Ronnie, about twice a year, he does do trap work, he does alot of behind the back shrugs, and that is most def his work volume.


Those 100 yard lunges would be brutal, I could have swore I heard he did them with 315 but I could only find this video.

I got to meet him back in, maybe 2000 IIRC, in Cincinnati Ohio. He was friends of the owner of a small gym in Mason OH. He stopped in and did a little posing transition seminar for the handful of us who were competing on his way to or from the Arnold in Columbus OH. The typical questions were asked: What do you eat, etc. Somebody asked what’s your recovery period?
“About 4 hours”
My first thought was maybe he didn’t hear the question, but yeah, just to clarify, he said he could train the same body part 4 hours later unless he really killed it in the gym.
Or maybe he was f#cking with us.

The man is a freak of nature… I have trained with Wolf and Cutler before, but Ronnie takes the cake on hardcore…


This was in Florida at nationals

That’s “high volume” to people?

Off Topic:

Anyone notice that Christian Thibaudeau looks alot like Vin Diesel in his younger days.

[quote]SicFuk wrote:
Off Topic:

Anyone notice that Christian Thibaudeau looks alot like Vin Diesel in his younger days.[/quote]

Yeah, I think that has been pointed out in the past.

Vin wishes he looked that good!

lol

[quote]Iron Dwarf wrote:

[quote]SicFuk wrote:
Off Topic:

Anyone notice that Christian Thibaudeau looks alot like Vin Diesel in his younger days.[/quote]

Yeah, I think that has been pointed out in the past.

Vin wishes he looked that good!

lol[/quote]

I’ve often thought about who id pick if I could only bind gag and flog one of them.

Hahaha… Vin wouldnt be able to drive the cars… he would be flexing and saying “too fast, too furious”