Shape90Days
90 days · 6, fixed
Ronnie Coleman Workout
Barbell, heavy load, few reps, long rest, repeat next week with more weight. That's it. No tricks, no miracle machine, no cardio. It's the style that made the greatest of all time big: squat, deadlift, bench, row, press, and nerve. You bring the nerve; the protocol brings the rest.
Free preview in 60 seconds. You only pay if you want the PDF.
The training style Ronnie Coleman made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Who it is for
- You already own the barbell basics and want to lift heavier with a method.
- You have six days a week and a gym with plenty of bars and plates.
- You prefer raw strength to pump volume.
Who it is not for
- You can't squat and deadlift with technique yet. Learn first; the load here doesn't forgive.
- You have a compromised lower back, knee or shoulder. Heavy basics load all of those.
- You want definition or cardio. This is hypertrophy and strength, period.
How it works
You answer. The engine builds.
- Length 90 days
- Days a week 6, fixed
- Per session 60 to 90 min
- Where Gym
Monday back and biceps, Tuesday legs, Wednesday chest and triceps, Thursday shoulders and arms, Friday legs again, Saturday full upper body. Compounds for 6 to 10 reps with 2 to 3 minutes of rest, isolation for 8 to 12. Three plan blocks, recovery every four weeks, no cardio by default.
- Heavy compounds for 6 to 10 reps
- Legs twice a week
- Long rests to lift more
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Daily activity, health and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 90 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 33 years old, 90 kg, advanced, gym, 60 min per session.
- Neutral-grip lat pulldown 4 sets × 6-10 · rest 120s
- Barbell bent-over row 4 sets × 6-10 · rest 120s
- EZ-bar curl 3 sets × 8-12 · rest 75s
- Barbell front raise 3 sets × 8-12 · rest 75s
Abs and core
- Plank shoulder taps 2 × 12-16
- Reverse crunch 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Free preview
See your first workout before you decide.
Full PDF by email right away, plus access to your workout on the site with the videos.
The training style Ronnie Coleman made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.
Not happy? 7-day refund, no questions.
Questions about this protocol
What is the split?
Monday: back and biceps. Tuesday: legs. Wednesday: chest and triceps. Thursday: shoulders and arms. Friday: legs again. Saturday: full upper body. Sunday off.
How many reps?
6 to 10 on compounds, with 2 to 3 minutes of rest. Isolation for 8 to 12. Load goes up week by week; the plan stays fixed for four weeks.
Really no cardio?
Not by default. If you want, tick light cardio in the questionnaire and the engine adds walks on rest days. But the philosophy is: the energy goes to the bar.
Isn't legs twice a week too much?
It's what the style asks for. One day heavier on squats and quads, another on deadlifts and hamstrings. With the deload every four weeks, recovery closes.
Is this Ronnie Coleman's workout?
It is the training style he made public, rebuilt and adapted to your level, your days and your injuries. Shape90Days has no affiliation, sponsorship or endorsement from him.
Ronnie Coleman Workout
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.