Yeah Buddy!

An ode to the king himself. This is Ronnie Coleman’s bodybuilding program. With some slight modifications of course. 
This program is not recommended for beginner/novice level lifters. 
Program uses wave-loading linear progression and multi-set double progressions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

“I’m not just a bodybuilder, I’m a machine.”

Squat (Barbell)

Leg Press

Lunge (Dumbbell)

Deadlift (Barbell)

Leg Curl

Calf Raise (Machine)

Leg Day

Bench Press (Barbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Tricep Extension (Barbell)

Tricep Extension (Dumbbell)

Bench Press (Close Grip)

Chest & Triceps

Barbell Row

T-Bar Row

Dumbbell Row

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Back, Biceps, & Shoulders

“I don't just lift weights, I move mountains.”

Seated Row (Cable)

Lat Pulldown (Close Grip)

Lat Pulldown

Overhead Press (Barbell)

Front Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Leg Extension

Front Squat (Barbell)

Hack Squat

Single-Leg Deadlift (Dumbbell)

Seated Calf Raise

“If it doesn’t challenge you, it doesn’t change you.”

Incline Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Decline Chest Fly (Dumbbell)

Abs Crunch (Weighted)

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