Workout Routine and Diet Plan for Ronnie Coleman: Ronnie Coleman is a legend in the bodybuilding industry. After Lee Haney, he is the only person to win 8 Mr.Olympia in a row and holds the record for most wins in the IFBB league. Ronnie Coleman is still regarded as a legend in the bodybuilding industry, and this is unlikely to change.

Ronnie Coleman: Diet Plan

Ronnie Coleman’s diet isn’t exactly colossal. It’s the same diet that almost every bodybuilder follows. It contains approximately 5.5k calories, which includes all of his food and supplements.

During the day, he also drinks a lot of water, which helps him stay hydrated and healthy. Ronnie Coleman eats red meat only on occasion. This can be steak, pork, or anything else. Only chicken is used in the dish, with a baked potato serving as a carbohydrate source. He eats steaks on occasion, but most of the time he eats chicken or baked potatoes.

Dietary Guidelines for Ronnie Coleman

Ronnie Coleman:  Pre-breakfast Meal

Ronnie Coleman begins his day with a 5 g scoop of L-Arginine. This supplement will help him get through his later intense workout.

Breakfast Meal

He’ll eat 34 cup of Grit cheese and 2 cups of egg whites after completing his workout. You can even make scrambled eggs and an omelet with only egg whites if you want. He used to drink a cup of black coffee with it.

Ronnie Coleman  Pre-workout Meal

He’ll drink a shake before working out. He adds water and a scoop of BCAA to it.

Post-workout Meal

He used to have his whey protein with a 5g scoop of L-Arginine.

Ronnie Coleman’s Diet Lunch

He typically eats chicken breast with red beans, rice, and two pieces of cornbread for lunch.


Ronnie Coleman’s diet plan included a chicken breast with baked potatoes for his post-lunch meals.


Dinner consists primarily of a plate of fries accompanied by chicken breast, lemonade, filet mignon, and a baked potato.


He used to drink a whey protein shake with a scoop of BCAA at this meal. So that was it for Ronnie Coleman’s diet and workout routine. If you want to look like Ronnie Coleman, make sure you stick to this workout and diet plan. Also, keep in mind that you won’t be able to achieve Ronnie Coleman’s physique in a matter of months; it takes years to build a body like his.

Body Measurements: Height and Weight

Height5 ft 6 inch
Weight50 kg
Age31 years
Breast32 inch
Waist24 inch
Hips33 inch

Ronnie Coleman: Workout Routine

Ronnie Coleman was always in the gym, working out every day, and he never missed a day of his workout routine.

Regularity is the key to success in any endeavor. Ronnie Coleman possessed this quality; he was always ready to train, with no excuses.

Ronnie Coleman played American football at his university and had a difficult life. He had to work at dominoes after graduation because no one would hire him as an accountant.

Ronnie Coleman couldn’t even eat outside because he couldn’t afford it. He was only able to feed himself pizza from work because he did not earn enough. Ronnie Coleman got a job as a police officer after a lot of hard work, and from there, he started making some decent money.

He entered his first bodybuilding competition after a year, and he hasn’t stopped since, leaving his job in 2000 to pursue a professional bodybuilding career.

Returning to Ronnie Coleman’s workout routine, he used to do a lot of mixed exercises, which means that his daily workout consists of preparing multiple body parts. He was a strong supporter of powerlifting. So it was either go all out or go home for him. So, before we get started with his workout, keep in mind that each exercise and set was massive.


Ronnie Coleman was not a big fan of cardio. He used to only do a few minutes of walking on the incline treadmill. That used to warm up his body and prepare him for his actual workout routine.

  • Monday: 30 minutes swimming
  • Tuesday: 40 to 50 minutes of barre classes
  • Thursday: An hour of yoga
  • Friday: Zumba or dance class
  • Saturday: Running, hiking, or trekking


Workout: Chest and Biceps

Exercise: Chest and biceps

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Flat bench press
  • Incline bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable crossovers
  • Dumbbell curls
  • Barbell curls
  • Preacher hammer curls
  • Cross hammer curls


Workout: Back and Triceps

Exercise: Back and triceps

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Lat pulldown
  • Cable rows
  • One-Arm dumbbell rows
  • Bent over rows
  • Deadlift
  • Triceps pushdowns
  • Tricep extension
  • Tricep Kickbacks
  • Tricep Dips


Workout: Shoulder and Traps

Exercise: Shoulder and traps

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Military press
  • Sitting Dumbbell Military press
  • Side lateral raise
  • Front raises
  • Shrugs
  • Rear delt flyes
  • Rear delt lateral raise


Workout: Quads and Hamstrings

Exercise: quads and hamstrings

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Back squats
  • Front squats
  • Leg press
  • Leg extension
  • Leg curls
  • Stiff-leg deadlift
  • Lunges
  • Walking lunges


Workout: Calves, Forearms, and Glutes

Exercise: Calves, forearms, and glutes

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Standing calf raises
  • Donkey calf raises
  • Sitting calf raises
  • Leg press Calf raises
  • Glute cable Kickbacks
  • Hip thrust
  • Wrist curls
  • Reverse wrist curls

Ronnie Coleman: Abs Workout

Ronnie Coleman used to work out his abs two to three times per week. He didn’t have to stick to a strict routine, and he could work on his abs whenever he wanted.

One of the most important workouts in Ronnie Coleman’s routine was the abs workout. The majority of the abs workout consists of crunches and other essential abs exercises. There were not as many advanced machines back then as there are now. The majority of things were critical at the time. As a result, his ab workout included the necessary abs exercises.

Exercise: Abs

Sets: 4 to 5

Reps: 20 to 25 reps

Rest time: a minute

  • Crunches
  • Cross crunches
  • Decline Bench weighted crunches
  • Leg raises
  • Planks
  • Side planks
  • Side leg raises