Ronnie Coleman Workout

Six body-part workouts mix deadlift sets of two to twelve, arm supersets and 100-yard lunges.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Conventional deadlift
    4 × 6–12
  • Barbell row
    3 × 8–12
  • T-bar row
    3 × 8–12
  • One-arm dumbbell row
    3 × 8–12
  • Barbell biceps curl
    4 × 8–12
  • Seated dumbbell curl
    4 × 8–12
  • Straight-bar preacher curl
    4 × 8–12
  • Cable curl
    4 × 8–12
  • Barbell overhead press
    4 × 8–12
  • Seated dumbbell overhead press
    4 × 8–12
  • Seated dumbbell overhead press
    4 × 8–12

Workout 2

Tuesday
  • 2×Bodyweight walking lunge 91.44 m

Workout 3

Wednesday
  • Barbell bench press
    5 × 8–12
  • Incline barbell bench press
    3 × 8–12
  • Dumbbell flat bench press
    3 × 8–12
  • Dumbbell flat bench fly
    4 × 8–12
  • EZ bar overhead triceps extension
    3 × 8–12
  • Dumbbell overhead triceps extension
    4 × 8–12
  • Close-grip bench press
    4 × 8–12

Workout 4

Thursday
  • Barbell row
    5 × 8–15
  • Seated cable row
    5 × 15
  • Lat pulldown
    5 × 8–15, 5 × 10
  • Spider curl
    4 × 12
  • Machine biceps curl
    4 × 15
  • Cable curl
    4 × 10
  • Seated dumbbell overhead press
    3 × 15–20
  • Dumbbell front raise
    3 × 15–20
  • Machine lateral raise
    3 × 15–20

Workout 5

Friday
  • Machine leg extension
    4 × 30
  • Front squat
    4 × 10–12
  • Machine hack squat
    3 × 8–12
  • Standing leg curl
    3 × 10–12
  • Lying leg curl
    4 × 12

Workout 6

Saturday
  • Incline dumbbell bench press
    4 × 8–12
  • Decline barbell bench press
    3 × 8–12
  • Incline dumbbell fly
    3 × 8–12
  • Decline dumbbell bench press
    3 × 8–12
  • EZ bar skullcrusher
    4 × 8–12
  • Machine triceps dip
    4 × 8–12
  • Dumbbell overhead triceps extension
    4 × 8–12
  • Donkey machine calf raise
    4 × 8–12
  • Seated machine calf raise
    4 × 8–12
  • Floor crunch
    3 × max

Workout 7

Sunday
  • Conventional deadlift
    4 × 6–12
  • Barbell row
    3 × 8–12
  • T-bar row
    3 × 8–12
  • One-arm dumbbell row
    3 × 8–12
  • Barbell biceps curl
    4 × 8–12
  • Seated dumbbell curl
    4 × 8–12
  • Straight-bar preacher curl
    4 × 8–12
  • Cable curl
    4 × 8–12
  • Barbell overhead press
    4 × 8–12
  • Seated dumbbell overhead press
    4 × 8–12
  • Seated dumbbell overhead press
    4 × 8–12

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Triceps46 + 29
  • Biceps36 + 32
  • Brachialis36
  • Pectorals33
  • Latissimus dorsi32
  • Deltoids30
  • Gluteals28
  • Scapular retractors22 + 10
  • Hamstrings21
  • Quadriceps21
  • Calf muscles8 + 10
  • Serratus anterior56
  • Anterior deltoids48
  • Forearms46
  • Brachioradialis36
  • Spinal erectors28
  • Upper trapezius27
  • Posterior deltoids22
  • Adductors17
  • Foot muscles8
  • Hip flexors4
  • Scapular stabilizers4
  • Rotator cuff3
  • Trapezius3

The schedule

6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.

WeekMonTueWedThuFriSat
1123456

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Do the workouts in order and choose your weights to suit the work. Decide your equipment and technique where these are left open. Keep track of your completed repetitions or hold duration, then consider your recovery and next weights before the following workout.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Biceps curl machine
  • Cable stack
  • Donkey calf machine
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Hack squat machine
  • Landmine station
  • Lat pulldown machine
  • Lateral-raise machine
  • Leg extension machine
  • Leg press machine
  • Lying leg curl machine
  • Seated calf machine
  • Squat rack
  • Standing leg curl machine
  • Triceps dip machine

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Ronnie Coleman Workout in Catalyst

Every workout ready. Every target clear.

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