Ronnie Coleman's Workout Split:
Day 1: Quads and Calves
1. Squats - 4 sets of 6-12 reps
2. Leg Press - 4 sets of 6-12 reps
3. Hack Squats - 4 sets of 6-12 reps
4. Lunges - 3 sets of 15 reps (each leg)
5. Standing Calf Raises - 4 sets of 10-15 reps
6. Seated Calf Raises - 4 sets of 10-15 reps
Day 2: Hamstrings and Calves
1. Stiff-Legged Deadlifts - 4 sets of 6-12 reps
2. Romanian Deadlifts - 4 sets of 6-12 reps
3. Leg Curls - 4 sets of 6-12 reps
4. Good Mornings - 3 sets of 10-15 reps
5. Standing Calf Raises - 4 sets of 10-15 reps
6. Seated Calf Raises - 4 sets of 10-15 reps
Day 3: Back and Rear Delts
1. Deadlifts - 4 sets of 6-12 reps
2. Bent-Over Rows - 4 sets of 6-12 reps
3. T-Bar Rows - 4 sets of 6-12 reps
4. Lat Pulldowns - 4 sets of 6-12 reps
5. Hyperextensions - 3 sets of 10-15 reps
6. Rear Delt Raises - 4 sets of 10-15 reps
Day 4: Shoulders and Triceps
1. Military Press - 4 sets of 6-12 reps
2. Dumbbell Shoulder Press - 4 sets of 6-12 reps
3. Side Lateral Raises - 4 sets of 10-15 reps
4. Rear Delt Raises - 4 sets of 10-15 reps
5. Tricep Dips - 4 sets of 6-12 reps
6. Skull Crushers - 4 sets of 6-12 reps
Day 5: Biceps
1. Barbell Curls - 4 sets of 6-12 reps
2. Dumbbell Curls - 4 sets of 6-12 reps
3. Preacher Curls - 4 sets of 6-12 reps
4. Hammer Curls - 4 sets of 10-15 reps
Day 6: Chest and Calves
1. Bench Press - 4 sets of 6-12 reps
2. Incline Bench Press - 4 sets of 6-12 reps
3. Dumbbell Flyes - 4 sets of 6-12 reps
4. Decline Bench Press - 4 sets of 6-12 reps
5. Standing Calf Raises - 4 sets of 10-15 reps
6. Seated Calf Raises - 4 sets of 10-15 reps
Day 7: Rest