Let's delve into the details of Ronnie Coleman's workout program. Here, we'll outline a pump-style weekly split.
At the core of Ronnie Coleman's program is the principle of clear division into muscle groups. Each workout focuses on 1, 2, or 3 muscle groups, allowing them to receive maximum load and recover before the next session.
Additionally:
- Mandatory use of compound exercises with free weights.
- Mostly high repetitions.
- Heavy working weights.
Let's look at his weekly pump split, a classic for bodybuilders.
For example, notation like 4 sets x 6-15 reps means 4 sets of 6-15 repetitions.
Day 1
Back, Biceps, Shoulders
Deadlift: 4 sets x 6-15 reps - up to 365 kg.
Barbell row: 3-4 sets x 10-15 reps - up to 265 kg.
T-bar row: 3-4 sets x 10-15 reps - up to 265 kg.
One-arm dumbbell row: 3-4 sets x 10-15 reps - 90 kg.
Standing barbell curl: 4 sets x 10-15 reps - 90 kg.
Alternating seated dumbbell curl: 3 sets x 10-15 reps - 40 kg.
Scott bench barbell curl: 3 sets x 10-15 reps - 68 kg.
Standing cable curl: 3 sets x 10-15 reps - 90 kg.
Seated barbell press: 4 sets x 10-15 reps - 140 kg.
Incline dumbbell fly superset: 4 sets x 10-15 reps - 30 kg.
Incline dumbbell press: 4 sets x 10-15 reps - 25 kg.
Day 2
Legs
Leg extension: 4 sets x 15-30 reps - 136 kg.
Barbell squat: 4-5 sets x 10-15 reps - up to 265 kg.
Hack squats or leg press: 3 sets x 10-15 reps - 408 kg.
Leg curl: 3 sets x 10-15 reps - 90 kg.
Barbell lunge: 3 sets x 10-15 reps - 142 kg.
Standing calf raise: 4 sets to failure - 100 kg.
Day 3
Chest, Triceps
Bench press: 4-5 sets x 10-15 reps - up to 227 kg.
Incline bench press: 3 sets x 10-15 reps - 184 kg.
Decline bench press: 3 sets x 10-15 reps - 184 kg.
Pec-deck fly: 3 sets x 10-15 reps - max plates.
Cable pulldown: 4 sets x 10-15 reps - max plates.
Dumbbell overhead triceps extension: 3 sets x 10-15 reps - 77 kg.
Dips: 3 sets x 10-15 reps - 160 kg.
Reverse grip cable pressdown: 3 sets x 10-15 reps - 70 kg.
Day 4
Back, Biceps, Shoulders
T-bar row: 4 sets x 10-15 reps - 265 kg.
One-arm dumbbell row: 3 sets x 10-15 reps - 90 kg.
Wide-grip pull-up: 3 sets x 10-15 reps. No additional weight.
Wide-grip lat pulldown or narrow-grip seated row: 3 sets x 10-15 reps. Max plates.
Alternating standing dumbbell curl: 4 sets x 10-15 reps - 45 kg.
Scott bench barbell curl: 3 sets x 10-15 reps - 68 kg.
Single-arm cable curl: 3 sets x 10-15 reps - 40 kg.
Concentration curl: 3 sets x 10-15 reps - 35 kg.
Seated Smith machine press: 4 sets x 10-15 reps - 170 kg.
Lateral raise (drop sets): 2 sets x 20/15/10/8 reps. Weight varies.
Alternating front raise: 3 sets x 10-15 reps - 16-25 kg.
Lateral raise bent over: 3 sets x 10-15 reps - 25 kg.
Day 5
Legs
Seated leg extension: 4 sets x 15-30 reps - 136 kg.
Front squat: 5 sets x 10-15 reps - up to 200 kg.
Hack squats: 3 sets x 10-15 reps - 408 kg.
Straight-leg deadlift: 3 sets x 10-15 reps - 100-120 kg.
Seated leg curl: 3 sets x 10-15 reps - max plates.
Standing calf raise: 4 sets to failure - 200 kg.
Seated calf raise: 4 sets to failure - 122 kg.
Day 6
Chest, Triceps
Incline dumbbell press: 4 sets x 10-15 reps - 80-95 kg.
Flat dumbbell press: 3 sets x 10-15 reps - 80-90 kg.
Decline dumbbell press: 3 sets x 10-15 reps - 50-60 kg.
Incline dumbbell fly: 3 sets x 10-15 reps - 25-30 kg.
Close-grip bench press: 4 sets x 10-15 reps - 150-170 kg.
Skull crushers: 3 sets x 10-15 reps - 90-110 kg.
Overhead triceps extension: 3 sets x 10-15 reps - 25 kg.
Ronnie Coleman's program is highly intense and suitable only for experienced athletes.
Proper nutrition and adhering to a strict rest and recovery regimen are essential for achieving results.
But remember, nothing is impossible, so give it a try!
