Ronnie Coleman is widely recognized as one of the greatest bodybuilders in history. With eight Mr. Olympia titles to his name, his training regimen and diet plan have become iconic in the bodybuilding world. Known for his unmatched strength and massive physique, Coleman’s dedication to both his workouts and his diet played a crucial role in his success. In this article, we explore his famous training split, chest workout, reflections on his career diet, and what his daily nutrition, including his breakfast, looked like during his prime.

Ronnie Coleman’s Training Split and Routine

Ronnie Coleman was known for his intense and high-volume training routine. His training split was designed to target each muscle group twice per week, with a heavy focus on both strength and hypertrophy. Coleman followed a 6-day training split, giving each muscle group ample attention while ensuring maximum recovery. Here’s a breakdown of his typical weekly split:

  1. Day 1: Back and Biceps

    • Deadlifts
    • Barbell Rows
    • T-Bar Rows
    • Lat Pulldowns
    • Barbell Curls
    • Dumbbell Curls

  2. Day 2: Shoulders and Triceps

    • Overhead Press
    • Side Lateral Raises
    • Front Dumbbell Raises
    • Skull Crushers
    • Tricep Pushdowns

  3. Day 3: Legs (Quads, Hamstrings, and Calves)

    • Squats
    • Leg Press
    • Lunges
    • Leg Curls
    • Calf Raises

  4. Day 4: Chest and Triceps

    • Flat Bench Press
    • Incline Bench Press
    • Dumbbell Flyes
    • Close-Grip Bench Press

  5. Day 5: Back and Biceps

    • Same exercises as Day 1 with variations or different rep schemes

  6. Day 6: Legs (Quads, Hamstrings, and Calves)

    • Similar to Day 3 with slight modifications for reps or exercises

Ronnie’s training style was characterized by heavyweights, often lifting massive amounts on compound exercises like squats, deadlifts, and bench presses. He famously once squatted 800 pounds for reps and incorporated powerlifting principles into his bodybuilding routine. His philosophy was simple: lift heavy, train intensely, and constantly push the limits of your strength.

Ronnie Coleman’s Chest Workout

Coleman’s chest workout was a critical part of his routine, helping him develop the massive, thick chest that he was known for. He believed in heavy compound movements, which allowed him to target both the upper and lower portions of his chest for full development.

Here’s an example of Ronnie Coleman’s chest workout during his competitive years:

  1. Flat Barbell Bench Press: 4 sets of 10-12 reps

    • Coleman often pushed his strength here, sometimes lifting over 500 pounds for reps.

  2. Incline Barbell Bench Press: 4 sets of 10-12 reps

    • Targeting the upper chest, this movement helped him build thickness and width.

  3. Flat Dumbbell Bench Press: 3 sets of 10-12 reps

    • Incorporating dumbbells helped increase the range of motion and improve overall chest contraction.

  4. Incline Dumbbell Flyes: 3 sets of 12-15 reps

    • Flyes were key for stretching the chest muscles and promoting muscle growth.

  5. Cable Crossovers: 4 sets of 15 reps

    • To finish his chest workout, Ronnie would incorporate cable crossovers for a deep chest stretch and a final pump.

Coleman’s chest workout was always focused on lifting heavy while maintaining proper form to maximize muscle activation.

Ronnie Coleman Reflects on His Career Diet

Reflecting on his career, Ronnie Coleman has often spoken about the importance of his diet in achieving his remarkable physique. During his competitive years, his diet was structured around high protein intake, balanced carbohydrates, and healthy fats to fuel his intense training sessions and support muscle growth.

Coleman’s diet was designed to keep him in an anabolic state throughout the day. He ate around 6-8 meals a day, consuming large portions of lean meats, complex carbs, and healthy fats. He has often mentioned that discipline with his diet was as crucial to his success as his time spent in the gym.

Ronnie Coleman’s Breakfast: Starting the Day Right

Ronnie Coleman’s breakfast was an essential part of his daily routine, as it set the tone for the rest of the day. His first meal of the day was protein-heavy and carbohydrate-rich to provide the energy needed for his intense morning workouts. Here’s an example of what Coleman would typically eat for breakfast during his peak training years:

  • 12 Egg Whites: A pure source of protein, this was a staple in Ronnie’s breakfast.
  • Grits or Oatmeal: For carbohydrates, Coleman would opt for a bowl of grits or oatmeal, which provided slow-digesting carbs for sustained energy.
  • Whey Protein Shake: To further increase his protein intake, he often added a whey protein shake, blending it with water or milk for an additional protein boost.

This breakfast provided the necessary fuel for Ronnie’s demanding training sessions and kick-started his recovery process.

Workout Routine and Diet Plan

Ronnie Coleman’s full workout routine was intense, and his diet plan matched that level of dedication. His typical day included eating large quantities of food, spaced out across 6-8 meals. His meals consisted of the following:

  • Protein Sources: Chicken, beef, fish, and eggs were Ronnie’s primary protein sources. Protein was crucial for muscle repair and growth.
  • Carbohydrates: Coleman relied on complex carbohydrates like brown rice, sweet potatoes, oatmeal, and vegetables to provide sustained energy throughout the day.
  • Fats: Healthy fats from sources like olive oil, avocados, and almonds were also a part of his diet to support overall health and hormone function.

Here’s a sample of Ronnie Coleman’s full-day diet plan during his prime:

  1. Meal 1 (Breakfast): 12 egg whites, grits or oatmeal, whey protein shake
  2. Meal 2: Grilled chicken breast, brown rice, and vegetables
  3. Meal 3: Lean ground beef, sweet potatoes, and spinach
  4. Meal 4: Grilled fish, quinoa, and broccoli
  5. Meal 5 (Post-Workout): Whey protein shake with fast-digesting carbs (such as white rice or fruit)
  6. Meal 6: Salmon or lean steak, baked potatoes, and asparagus
  7. Meal 7 (Before Bed): Casein protein shake or cottage cheese for slow-digesting protein

This diet was designed to support his rigorous training schedule, providing him with the energy and nutrients needed to recover and grow from his heavy lifting sessions.

Ronnie Coleman’s training and diet were legendary, forming the foundation of his success as one of the greatest bodybuilders of all time. His six-day training split, focused on heavy compound lifts and high-volume workouts, helped him develop a physique that dominated the bodybuilding world for nearly a decade. Meanwhile, his disciplined diet plan provided the fuel and recovery needed to sustain his muscle mass and strength.

Even in retirement, Coleman’s approach to training and nutrition continues to inspire bodybuilders around the globe, showing the immense power of hard work, discipline, and commitment.