The eight-time Mr. Olympia champion shares the weekly training schedule that helped him build one of the greatest physiques in bodybuilding history.
Ronnie Coleman knows a thing or two about building muscle. The eight-time Mr. Olympia champion dominated bodybuilding for nearly a decade, combining incredible size with the conditioning needed to become one of the sport’s greatest competitors.
Now 62, Coleman is sharing the training split he believes is best for maximizing muscle growth.
In a recent Instagram video with fitness educator Jeremy Ethier, Coleman was asked how he would structure his workouts if his goal was to build as much muscle as possible.
His answer was simple: six days in the gym and one day of recovery.
“Always six days on, one day off,” Coleman said. “Always rest day on Sunday.”
The bodybuilding legend explained that this was the same approach he followed during his competitive career, when he captured eight consecutive Mr. Olympia titles from 1998 through 2005.
Ronnie Coleman’s 6-Day Workout Split
Coleman’s preferred routine focuses on specific muscle groups throughout the week. Back and biceps receive two training sessions, as do chest and triceps. Legs and shoulders each have a dedicated day.
| Full Name: Ronnie Coleman (Men’s Open Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 297 lbs | 5’11″ | 5/13/1964 |
| Division | Era | Nationality |
| Men’s Open | 1990s, 2000s | American |
Here is his complete weekly schedule:
- Monday: Back and Biceps
- Tuesday: Chest and Triceps
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Back and Biceps
- Saturday: Chest and Triceps
- Sunday: Rest
“That’s how you win eight Olympias,” Coleman added.
The schedule allows Coleman to train his upper body multiple times per week while leaving several days between sessions targeting the same muscles.
For example, his Monday back workout is followed by another session on Friday. Chest and triceps are trained Tuesday and Saturday.
The routine also provides a consistent recovery day before beginning another demanding week.
How Ronnie Coleman Built His Legendary Physique
Coleman’s training philosophy has always centered on consistency, intensity and heavy lifting.
During his prime, the bodybuilding icon became famous for handling extraordinary weights. His legendary workouts included 800-pound squats and deadlifts, along with massive amounts of training volume.
His approach helped produce a physique that many fans still consider among the greatest in bodybuilding history.
However, the six-day split does not necessarily mean every workout needs to match Coleman’s extreme intensity.
While the former champion trained at an elite professional level, recreational lifters can adopt the same weekly structure with lighter weights and fewer sets.
The key is balancing training frequency with enough recovery to support muscle growth.
Should You Try Ronnie Coleman’s Workout Routine?
And as the GOAT himself would say, “Yeah Buddy!”
Coleman’s split offers an interesting option for experienced lifters looking to increase their weekly training frequency.
Training back, biceps, chest and triceps twice per week provides multiple opportunities to stimulate muscle growth. However, the schedule also requires six consecutive days in the gym.
Beginners may benefit from fewer weekly sessions, while more advanced lifters can adjust the number of exercises and sets to match their recovery needs.
One consideration is that Coleman’s schedule gives legs and shoulders only one dedicated training day each week. Lifters seeking more balanced development may want to modify the routine to increase lower-body training frequency.
The biggest lesson from Coleman’s approach is not necessarily the number of days spent lifting. It is the importance of following a structured program consistently over time.
For Coleman, that dedication helped produce eight Mr. Olympia championships and one of the most recognizable physiques in bodybuilding history.
Header image embed via Instagram @ronniecoleman8
