Ronnie Coleman's training routine focuses on heavy compound lifts for each muscle group. On Mondays, he trains back and biceps, doing exercises like deadlifts, rows, and curls with high weight loads between 4-6 sets of 6-12 reps. Tuesdays target legs with squats, presses, and lunges in similar rep ranges. The routine is broken into body parts each day, concluding on Sundays with a rest day. Abdominal exercises are performed 4 times per week.

1. Ronnie Coleman Training Routine
Que carga devo colocar em cada grupo muscular?
O professor de Body Pump foi treinado e saberá indicar a carga melhor para você em
cada série. A primeira regra é que, quando trabalhamos os grandes grupamentos
musculares, como peito, costas e membros inferiores, a carga será maior do que no
trabalho dos pequenos grupamentos, como ombros, tríceps e bíceps. Porém, como
cada aluno tem sua história de treino e suas condições físicas específicas, ele deve
pedir ao professor que lhe dê uma atenção individualizada. Dica: o agachamento é o
exercício que normalmente permite maior peso na aula. Depois vem o afundo, seguido
do peito e costas, e, finalmente, tríceps bíceps e ombros
Monday
Back
Deadlifts, 4 sets – 6-12 reps 805lbs- 365kg 75kg 12
Barbell rows, 3 sets – 10 reps 585lbs – 265kg 31 kg 8
T-bar rows, 3 sets – 10 reps 585lbs – 265 kg 31 kg 8
One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg 4
Biceps
Barbell curls, 4 sets -12 reps 200lbs – 90 kg 22 kg
Seated alternating dumbbell curls, 12 reps 90lbs -40 kg 13 kg
Preacher curls, 12 reps 150lbs – 68 kg 15 kg
Flexao alternada com halter, 12 reps 200lbs – 90 kg 9 kg
Shoulders
Military presses, 4 sets –10 reps 315lbs – 142 kg 27 kg
Seated dumbbell press, 4 sets – 12 reps 170lbs -77kg 13 kg
(superset with)
Front dumbbell press, 4 sets – 12 reps 60lbs – 27 kg 13 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps
Tuesday
Legs
Squats, 6 sets –12 reps 800lbs – 362 kg 83 kg
Leg presses, 4 sets – 12 reps 2,500 lbs – 1,133 kg 122 kg
Lunges, 2 sets – 25 reps 315lbs – 142 kg 13 kg
Stiff-leg deadlifts, 3 sets – 12 reps 315lbs - 142 kg 61 kg
Seated hamstring curls, 3 sets – 12 reps 200lbs – 90 kg 27 kg

2. Traps
Traps Shrugs 4 sets x 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps 500lbs – 226 kg 54 kg
Incline barbell press, 3 sets – 12 reps 405lbs – 183 kg 45 kg
Flat bench dumbbell press, 3 sets – 12 reps 200lbs – 90 kg 36kg
Flat bench flyes, 4 sets – 12 reps 130lbs – 58 kg 18 kg
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps 215lbs – 97 kg 27 kg
Seated dumbbell extensions, 4 sets – 12 reps 170lbs – 77 kg 15 kg
Close-grip bench press, 4 sets – 12 reps 350lbs – 158 kg 24 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps
Thursday
Back
Barbell rows, 5 sets – 10 reps 585lbs – 265kg 31 kgs
barbell rows 4 sets –12 reps 400lbs – 181 kg 31 kg
One-arm dumbbell rows, 3 sets 10 reps 200lbs – 90 kg 13 kg
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps 90lbs – 40 kg 13 kg
Machine curls, 3 sets – 12 reps 200lbs – 90 kg 15kg
(superset with)
Standing cable curls, 4 sets – 12 reps 200lbs – 90 kg 9 kg
Shoulders
Seated dumbbell press, 4 sets – 12 reps 170lbs – 77 kg 13 kg
Front lateral dumbbell raises, 3 sets – 8 – 25 reps 60lbs – 27 kg 9 kg
Machine raises, 3 sets – 8 – 25 reps 250lbs – 113 kg 20 kg
Forearms
Forearms Reverse Curls 6 sets x 15 reps
Friday

3. Legs
Leg extensions, 4 sets – 30 reps 300lbs – 136 kg 22 kg
Front squats, 4 sets – 15 reps 585lbs – 265 kg 11 kg
Hack squats, 3 sets – 12 reps 900lbs – 408 kg 11 kg
Standing leg curls, 3 sets – 12 125lbs – 56 kg 5 kg
Lying leg curls, 4 sets – 12 reps 200lbs – 90 kg 5 kg
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps 200lbs - 90 kg 36 kg
Decline barbell press, 3 sets – 12 reps 500lbs – 226 kg 43 kg
Incline dumbbell flyes, 3 sets – 12 reps 130lbs – 58 kg 18 kg
Decline dumbbell press, 3 sets – 12 reps 170lbs – 77 kg 22 kg
Triceps
Skullcrushers, 4 sets – 12 reps 215lbs – 98 kg 22 kg
(superset with)
dips, 4 sets – 12 reps 360lbs – 163 kg 24 kg
(superset with)
Seated tricep extensions, 4 sets – 12 reps 215lbs – 98 kg 9 kg
Calves
Donkey rasies, 4 sets – 12 reps 450lbs – 204 kg 30 kg
Seated raises, 4 sets – 12 reps 270lbs – 122 kg 22 kg
Sunday
Rest
Abs ( four times a week )
Monday
Back
Deadlifts

4. Barbell rows
T-bar rows,
One-arm dumbbell rows

5. Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls,
Preacher curls,

6. Flexao alternada com halter, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

7. Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 10 reps

8. Tuesday
Legs
Squats,
Leg presses, 4 sets – 12 reps, tentar substituir pela squat
Lunges, 2 sets – 100 metros

9. Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Traps
Traps Shrugs 4 sets x 12 reps

10. Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps

11. Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps

12. Close-grip bench press, 4 sets – 12 reps
Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps

13. Twist 3 sets x 10 reps
Thursday
Back
Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps substituir por barbell rows

14. One-arm dumbbell rows
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)

15. Flexao alternada com halter, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps

16. Machine raises, 3 sets – 8 – 25 reps elevação lateral
Forearms
Forearms Reverse Curls 6 sets x 15 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps

17. Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps

18. Abs
Abs Crunches 3 sets x 20 reps
reverse Crunch 3 sets x 20 reps
Twist 3 sets x 10 reps
Saturday

19. Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps

20. Triceps
Skullcrushers, 4 sets – 12 reps (superset with)
dips, 4 sets – 12 reps

21. (superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey rasies, 4 sets – 12 reps

22. Seated raises, 4 sets – 12 reps