This weeklong schedule for a full body lift from one of the greats will give you serious gains in all of your bodybuilding goals.
Planning a single workout can be challenging. Figuring out which exercises to do, how many reps to perform, and which muscles to target can often times be overwhelming. You can imagine that planning a full weeklong workout can be a nightmare leaving you feeling discouraged. This is when we should take notes from the pros. Ronnie Coleman shares his weekly schedule, which muscle groups to pair, and just how many sets and reps to perform to get you looking bigger than ever before.
About Ronnie Coleman
Ronnie Coleman is considered one of the greatest bodybuilders of all time. With eight Mr. Olympia wins, he took the bodybuilding circuit by storm, cementing himself in the history books as one of the best to ever partake in the sport. His early life saw a very athletic Coleman, but bodybuilding wasn’t in the cards just yet. It was an introduction to a gym owner who offered Coleman a free membership if he let him train Coleman for bodybuilding competitions that sparked this journey. Once going pro, there was no stopping Coleman, a sheer force winning what seemed like every competition he entered.
Eventually, that hard work and determination, matched by sheer natural ability, would see Coleman hold the Olympia title eight consecutive times. For a number of years, Coleman held the record for most IFBB wins with 26 titles. That record was broken by Dexter Jackson, but Coleman’s legacy remains even more intact as a legend. Coleman’s reign would come to an end in 2006 but his place in the history books was already set in stone.
Ronnie Coleman Training Routine
This full week long workout schedule is sure to fire you up on all cylinders and ensures you hit each muscle group at least twice a week. High volume means lighter weight most of the time, but do what feels comfortable. Your body will start to adjust to the load and volume overtime and those gains will seriously start to pop.
Start to gear your training towards mind-muscle connection. This is the ability to release yourself from all unnecessary distractions and focus on your time working out, more specifically, a certain targeted muscle with a specific movement. More communication with your brain and muscle will recruit more muscle fibers to start to see big gains.
This intermediate to advanced level workout is great for those looking to change up their routine while also providing a serious challenge. Coleman didn’t get to be his size out of no where and this workout is proof of just how much it takes to be a legend in this sport.
Monday- Biceps, Back & Shoulders
| Exercises | Set | Reps |
| Deadlift | 3 | 8-10 |
| Barbell Rows | 3 | 8-12 |
| T-Bar Rows | 3 | 8-12 |
| Barbell Curls | 4 | 8-10 |
| Preacher Curls | 4 | 8-10 |
| Cable Curls | 4 | 10-12 |
| Military Press | 3 | 8-10 |
| Seated Dumbbell Press | 3 | 8-10 |
| Front Dumbbell Press | 3 | 8-10 |
Tuesday- Legs
| Exercises | Sets | Reps |
| Squats | 5 | 5-8 |
| Leg Press | 5 | 5-8 |
| Hamstring Curls | 3 | 8-12 |
| Stiff Leg Deadlifts | 3 | 8-12 |
| Lunges | 3 | 10 each leg |
Wednesday- Chest & Triceps
| Exercises | Sets | Reps |
| Bench Press | 5 | 5-8 |
| Incline Bench Press | 3 | 8-12 |
| Close Grip Bench Press | 3 | 8-12 |
| Dumbbell Flyes | 4 | 8-10 |
| Dumbbell Press | 4 | 8-10 |
| Seated Dumbbell Extensions | 4 | 8-12 |
| Seated Cambered Bar Extensions | 4 | 8-12 |
Thursday- Biceps, Back & Shoulders
| Exercises | Sets | Reps |
| Barbell Rows | 4 | 8-12 |
| Low Pulley Rows | 4 | 12-15 |
| Spider Curls | 4 | 10-12 |
| Machine Curls | 4 | 10-12 |
| Seated Dumbbell Press | 4 | 8-10 |
| Lat Pulldowns | 3 | 8-12 |
| Front Lat Pulldowns | 3 | 8-12 |
| Standing Cable Curls | 3 | 12-15 |
| Front Lateral Dumbbell Raises | 3 | 10-12 |
| Machine Raises | 3 | 8-10 |
Friday- Legs
| Exercise | Sets | Reps |
| Front Squats | 5 | 8-12 |
| Leg Extensions | 4 | 12-15 |
| Standing Leg Curls | 4 | 12-15 |
| Hack Squats | 3 | 10-12 |
| Lying Leg Curls | 3 | 10-12 |
Saturday- Chest, Triceps & Calves
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 8-12 |
| Incline Dumbbell Flyes | 4 | 8-12 |
| Skullcrushers | 4 | 8-10 |
| Machine Pressdown Dips | 4 | 8-10 |
| Decline Bench Press | 4 | 8-12 |
| Decline Dumbbell Press | 4 | 8-12 |
| Seated Tricep Extension | 3 | 8-12 |
| Seated Calf Raises | 3 | 10-12 |
| Donkey Raises | 3 | 10-12 |
| Crunches | 3 | AMRAP |
Workout Side Notes
How Much Weight To Use?
For training, it is important to hit all of your reps so starting with a weight you can confidently hit is key to maximize optimal growth. Once you start to settle into a weight, bump the pounds up and see what that does for you and your workout. Of course you can throw in a drop set at the end of the workout if you’d like, but this full body workout from Coleman should be enough of a monster to keep you satisfied.
Stretch!
Be sure to stretch out those muscles before, during, and after this workout. Those leg days will be killers and if you are someone who sprinkles in cardio, taking care of your body is more than key for overall health and longevity. Stretching will promote muscle growth while also aiding in recovery and proper rest for you body.
What About Sunday?
Take the day off and enjoy other things you love!
Wrap Up
Ronnie Coleman is considered one of the greatest bodybuilders of all time and for good reason. Once a force in the bodybuilding world, he holds eight consecutive Olympia wins and countless other titles during his long and storied career. Now a promoter for the sport, he seeks to pass along the knowledge he has used to succeed to others so they can start their journey to greatness like he once did. This full body weekly workout is a monster that will save you time from planning out your schedule. Taking tips from the best is how we get better and this workout from Coleman is certainly one of those examples we should all take from. Get ready to grind like Coleman and start to see those serious gains unfold.
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*Images courtesy of Ronnie Coleman Instagram & Envato
