Ronnie Coleman Workout Program Excel Sheet | FitnessVolt.com

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM
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2	Monday: Back, Biceps, Shoulders
3				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
4	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
5	Deadlift	4	6-12			0			0			0			0			0			0			0			0			0			0			0			0
6	Barbell Rows	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
7	T-bar Rows	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
8	One-arm Dumbbell Rows	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
9	Barbell Curls	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
10	Seated Alternating Dumbbell Curls	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
11	Preacher Curls	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
12	Cable Curls	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
13	Military Presses	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
14	Seated Dumbbell Press (SS1)	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
15	Front Dumbbell Press (SS1)	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
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17	Tuesday: Legs
18				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
19	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
20	Squats	6	2-12			0			0			0			0			0			0			0			0			0			0			0			0
21	Leg Presses	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
22	Lunges	2	100 yards			0			0			0			0			0			0			0			0			0			0			0			0
23	Stiff Leg Deadlifts	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
24	Hamstring Curls	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
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26	Wednesday: Chest, Triceps
27				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
28	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
29	Bench Press	5	10-12			0			0			0			0			0			0			0			0			0			0			0			0
30	Incline Bench Press	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
31	Dumbbell Press	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
32	Dumbbell Flyes	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
33	Seated Cambered Bar Extensions	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
34	Seated Dumbbell Extensions	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
35	Close Grip Bench Press	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
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37	Thursday: Back, Biceps, Shoulders
38				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
39	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
40	Barbell Rows	5	10-6			0			0			0			0			0			0			0			0			0			0			0			0
41	Low Pulley Rows	5	15			0			0			0			0			0			0			0			0			0			0			0			0
42	Lat Pulldowns	5	10-6			0			0			0			0			0			0			0			0			0			0			0			0
43	Front Lat Pulldowns	5	10			0			0			0			0			0			0			0			0			0			0			0			0
44	Spider Curls	4	12			0			0			0			0			0			0			0			0			0			0			0			0
45	Machine Curls	4	15			0			0			0			0			0			0			0			0			0			0			0			0
46	Stanidng Cable Curls	4	10			0			0			0			0			0			0			0			0			0			0			0			0
47	Seated Dumbbell Press	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
48	Front Lateral Dumbbell Raises	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
49	Machine Raises	3	15-20			0			0			0			0			0			0			0			0			0			0			0			0
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51	Friday: Legs
52				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
53	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
54	Leg Extensions	4	30			0			0			0			0			0			0			0			0			0			0			0			0
55	Front Squats	4	12-15			0			0			0			0			0			0			0			0			0			0			0			0
56	Hack Squats	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
57	Standing Leg Curls	3	12-15			0			0			0			0			0			0			0			0			0			0			0			0
58	Lying Leg Curls	4	12			0			0			0			0			0			0			0			0			0			0			0			0
59
60	Saturday: Chest, Triceps, Calves
61				Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8			Week 9			Week 10			Week 11			Week 12
62	Exercises	Sets	Reps	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume	Weight	Total Reps	Volume
63	Incline Dumbbell Press	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
64	Decline Bench Press	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
65	Incline Dumbbell Flyes	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
66	Decline Dumbbell Press	3	10-12			0			0			0			0			0			0			0			0			0			0			0			0
67	Skullcrushers (SS1)	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
68	Machine Pressdown Dips (SS1)	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
69	Seated Tricep Extensions (SS1)	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
70	Donkey Raises	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
71	Seated Calf Raises	4	10-12			0			0			0			0			0			0			0			0			0			0			0			0
72	Crunches	3	AMRAP			0			0			0			0			0			0			0			0			0			0			0			0
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75	Get the full deails here: https://fitnessvolt.com/ronnie-coleman-workout-program/
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