Ronnie Coleman Training 2018 | Do It Totally!

The eight time Mr. Olympia champion has had a number of surgeries since stepping away from the competitive stage. While Ronnie Coleman has wowed fans across the globe with his otherworldly physique, the transformation certainly came at a price. The kind of hard work and dedication needed to transform himself into the massive beast that he was has taken at toll on Coleman and now he seems to be paying for it. But Ronnie Coleman knew the consequences and understood that if he was going to give his body to the cause of being the greatest bodybuilder ever then it was a price that he would happily pay.

Ronnie Coleman was naturally gifted and had a great start to his career, by taking home a trophy in his debut show (1990 Mr. Texas). However, from 1992 to the end of 1994, Ronnie didn’t win any shows – his best achievement was placing 3rd during this period. But he didn’t give up. Instead, Ronnie pushed his limits everyday in the gym, sculpting a better package every year.

Ultimately, this is what made him an 8x Mr. Olympia winner – and is the reason why he’s known as one of the greatest bodybuilders of all time. With the right determination and mind-set, anyone can realize their dreams.

Ronnie hadn’t developed a monster-sized physique by chance; he worked rigorously in the gym to build his size and strength. Although he was known to complete 1 rep max’s with enormous weights, Ronnie performed mostly 3 sets of 10-20 reps on a daily basis – he was aware that lifting big all-the-time would have damaged his body and cut his career short.

The 8x Mr. Olympia winner trained for 5 days per week, allowing himself a rest on the weekends to enjoy his personal time and recover.

Workout Routine
In his prime, Ronnie Coleman’s training plan looked like this:

Monday 
Barbell Squats – 3 sets of 10-15 reps
Barbell Hack Squats – 3 sets of 15-20 reps
Leg Extensions – 3 sets of 15-20 reps
Standing Leg Curls  – 3 sets of 15-20 reps
Lying Leg Curls – 3 sets of 15-20 reps
Seated Leg Curls – 3 sets of 15-20 reps
Single Seated leg Curls – 3 sets of 15-20 reps
Seated Calf Raises – 3 sets of 15-20 reps

Tuesday 
Bent Over Barbell Rows – 3 sets of 10-15 reps
Lying T-Bar Rows – 3 sets of 15-20 reps
Wide-Grip Lat Pulldowns – 3 sets of 15-20 reps
Dip Machine – 3 sets of 15-20 reps
Standing Dumbbell Tricep Extensions – 3 sets of 15-20 reps
Lying Tricep Press – 3 sets of 15-20 reps

Wednesday 
Smith Machine Overhead Shoulder Press
Side Lateral Raise – 3 sets of 15-20 reps
Front Dumbbel Raise – 3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise – 3 sets of 15-20 reps

Thursday 
Barbell Bench Press (Medium Grip – 3 sets of 15-20 reps
Barbell Incline Bench Press (Medium Grip) – 3 sets of 15-20 reps
Decline Barbell Bench Press – 3 sets of 15-20 reps
Barbell Curls – 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curls – 3 sets of 15-20 reps
Alternate Hammer Curl – 3 sets of 15-20 reps

Friday 
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 Curls – 3 sets of 15-20 reps
Lying Leg Curls – 3 sets of 15-20 reps
Seated Leg Curls – 3 sets of 15-20 reps
Single Seated Leg Curl – 3 sets of 15-20 reps

Saturday
Rest

Sunday 
Rest

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