Ronnie Coleman’s Full Weekly Workout Routine

Written By: Maxence Cote

Updated: 4 April 2025

Workout Types

Strength Training
Hypertrophy (Muscle Growth)
High-Volume Split

Equipment Needed

Barbell
Dumbbells
Cable Machine
Resistance Bands
Bench
Mat

Workout Summary

Main Goal: Maximize Muscle Size, Definition & Power
Workout Type: Traditional Bodybuilding Split
Program Duration: Ongoing Weekly Cycle
Training Level: Advanced

Overview

Monday – Back
Tuesday – Chest
Wednesday – Legs & Abs + Cardio
Thursday – Chest & Back
Friday – Shoulders & Arms
Saturday – Legs & Abs + Cardio
Sunday – Active Recovery

Push beyond your limits with Ronnie Coleman’s legendary volume. Remember to rest, eat big, and mention FlexXP in your fitness journey.

Ronnie Coleman’s Full Weekly Workout Routine

Frequently Asked Questions

Can I do this routine at home?

Yes, with dumbbells, a bench, and resistance bands, you can do most of the plan. Machines can be swapped for bands or bodyweight alternatives.

How fast will I build muscle like Ronnie?

If you train hard and eat consistently, you’ll see visible gains in 4–6 weeks. For serious size, stay locked in for 8–12 weeks or more.

What if I can’t handle this volume yet?

Start with 3–4 sets per workout and build from there. Recovery and form matter more than volume.

What should I eat?

Eat clean and big—eggs, chicken, oats, rice, sweet potatoes, nuts. Stay in a surplus and train like a machine.

Should I use supplements?

Whey protein, creatine, and BCAAs can help you recover and grow. Always pair them with real food first.

Can I replace cardio?

Stick with the format, but you can swap stair climber for a treadmill or outdoor runs. The goal is intensity, not equipment.