Ronnie Coleman Training Program

Ronnie Coleman is an eight-time holder of the bodybuilding title “Mr. Olympia".

The difference between the Ronnie technique and the others is the alternate use of two different types of training: power (powerlifting) and bodybuilding (pumping). He alternates these species every 3-6 weeks, and so throughout his career.

What could be more challenging than achieving a new personal record in weight lifting ">

Content

  • 1 monday
  • 2 Tuesday
  • 3 Wednesday
  • 4 thursday
  • 5 Friday
  • 6 Saturday
  • 7 Sunday - REST
  • 8 Ronnie Coleman Training Week

Monday

Back

  • Deadlift, 4 sets of 6-12 reps
  • Thrust with emphasis on the chest with a barbell, 3 sets of 10-12 reps
  • T-bar thrust, 3 sets of 10 - 12 reps
  • One-handed dumbbell barbell tilt 3 sets of 10-12 reps

Biceps

  • Arm curls with dumbbells, 4 sets of 12 reps
  • Alternating arms with dumbbells, 3 sets of 12 reps
  • Curved barbell bending, 3 sets of 12 reps
  • Standing flexion, 4 sets of 12 reps

Shoulders

  • Army bench press, 4 sets of 12 reps
  • Sitting Dumbbell Bench Press, 4 sets - 12 reps
  • Front dumbbell lift, 4 sets - 12 reps

Tuesday

Legs

  • Squats, 5-6 sets of 8-12 reps
  • Leg press, 4 sets of 12 reps
  • Lunges, 2 sets of 50 steps
  • Leg mixing in the simulator, 3 sets of 12 reps
  • Leg extension, 3 sets of 12 reps

Wednesday

Chest

  • Bench press, 5 sets of 12 reps
  • Bench press lying on an inclined bench, 3 sets of 12 repetitions
  • Dumbbell bench press lying on a horizontal surface, 3 sets of 12 reps
  • Machs on a horizontal surface, 4 sets of 12 repetitions

Triceps

  • Extension of arms on the upper block, 3 sets of 12 reps
  • Dumbbell bench press, 4 sets of 12 reps
  • Narrow grip press from the bench, 4 sets of 12 reps

Thursday

Biceps

  • Tilt dumbbell bar, 4 sets of 12 reps
  • Concentrated bending the arm with a dumbbell, 3 sets of 12 reps
  • Bending the arms on the lower block, 4 sets of 12 reps

Shoulders

  • Dumbbell bench press, 4 sets of 12 reps
  • Double sideways dumbbell lift, 3 sets - 8 - 25 reps
  • Breeding hands in the crossover, 3 sets of 8 - 25 repetitions

Friday

Legs

  • Leg breeding in the simulator, 4 sets of 30 reps
  • Dumbbell Sumo Squat, 4 sets of 12 to 15 reps
  • Huck squats, 3 sets of 12 reps
  • Bending one leg while standing, 3 sets of 12 - 15 reps
  • Leg curl, 4 sets of 12 reps

Saturday

Chest

  • Dumbbell bench press on an inclined bench 4 sets of 12 reps
  • Dumbbell bench press on a flat bench, 3 sets of 12 reps
  • Breaking dumbbells to the side on an inclined bench, 3 sets of 12 reps
  • Breaking dumbbells to the sides on a flat bench, 3 sets of 12 reps

Triceps

  • Pullovers, 4 sets of -12 reps
  • Bench sitting in the simulator, 4 sets - 12 reps
  • Dumbbell press with both hands from behind the head, 4 sets of 12 reps

Calf muscles

  • Rise on socks in a slope "donkey", 4 sets - 12 repetitions
  • Leg extension sitting in the simulator, 4 sets - 12 reps
  • Lifting on a horizontal bench, 3 sets - to failure

Sunday - REST

Ronnie should eat 4111 kcal every day. At the same time, the number of meals is divided into 8. There is a need every two hours. Large amounts of food should be consumed in the morning. Also, Ronnie Coleman uses 5 times a day instead of the main meal, sports supplements.
Present to your attention the Ronnie nutrition program:
The first meal should include: oatmeal (500 g), fruit yogurt (670 g).
The second meal consists of a milkshake, which is prepared from 70 grams of milk powder, 2 cups of frozen strawberries, 50 grams of processed cheese and 1 coarse black toast. If you do not tolerate milk, you can replace it with 670 g of vanilla yogurt.
The third meal includes: fried chicken breasts (70 g); steamed broccoli (2 cups), sweet potato (2 cups)
Fourth meal : tuna salad (60 g); avocado (84 g), pasta with artichoke (112 g), mayonnaise or lemon juice (2 tbsp.)
The fifth meal should consist of a milkshake. Recipe: mix in a blender powdered non-fat milk (70 g), fresh and frozen blackberries (2 cups) and dilute with cold water to taste.
Sixth meal: egg salad. It consists of: a steep egg - 2 pcs, egg white from 2 eggs, cabbage (1 cup), peeled apples (1 cup), mayonnaise (3 tablespoons), grapefruit juice without sugar (330 g).
Seventh meal: make a cocktail. Mix the ingredients in a blender: orange juice (225 g), low-fat frozen sugar-free yogurt (885 g).

Ronnie Coleman Training Week