Workout like an 8x winning Olympia champion.
Today we’re going to bring you a slightly more modern Old School Workout to start your week off. In honor of the 50th Olympia coming up this weekend, we decided to highlight who is arguably the best Olympia champion of all time – Ronnie Coleman.
Let’s start with his prime competitive stats:
Weight: 300 lbs
Height: 5’11”
Arms: 22-24?
Chest: 58?
Waist: 36?
8x Olympia winner
Ronnie Coleman changed the face of bodybuilding and brought it to new levels. His massive size, pitch perfect physique, and sculpted muscles combined to create one of the most successful bodybuilders of all time. So what better motivation than to study the workout of The King himself.
Coining his workout as “power building” – based off of his early days as a powerlifter that later transitioned into his bodybuilding career. Coleman swore by extremely heavy weights and relatively low repetitions. He separated his workout sessions into specific body parts for each day of the week.
Just a reminder, this is an extremely high experienced workout that was used by one of the biggest professional bodybuilders of all time. Please always take caution when attempting such a workout. Avoid injury, lift smart.
And now onto the workout:
.
Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 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 – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back
Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest
So that sums up the Ronnie Coleman Olympia workout. Did this pump you up? Are you ready to kick ass this week leading up to Olympia? Feel free to shout us out on our comments section below – or on our official Facebook and Twitter pages. You can also find other workout routines and tips in the articles below!
