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Pilates Princess to Ronnie Coleman Plan

by Ryan H.
3 athletes joined

Program Description

This program is a 3 day a week split focusing on proportional upper and lower body development. Each exercise should be done in 3-4 sets. Begin each workout with a low intensity cardio warm up such as incline walking.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 29, 2025 03:43
  • Last Edited
    Sep 25, 2025 11:01

Summary

Transform your fitness journey with the **Pilates Princess to Ronnie Coleman Plan**, a dynamic 12-week program designed for those ready to elevate their strength and sculpt their physique. Committing just three days a week, you'll engage in a balanced blend of lower and upper body workouts, featuring exercises like Bulgarian Split Squats and Incline Bench Presses, tailored to build muscle and enhance endurance. With a focus on proper form and progressive overload, this program will guide you from foundational Pilates movements to powerful lifting techniques, empowering you to unleash your inner champion. Get ready to challenge yourself and achieve results you can see and feel!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Abs
12.2%
Triceps
10.1%
Hamstrings
9.5%
Quadriceps
8.5%
Chest
7.9%
Front Delts
7.9%
Middle Delts
6.3%
Upper Back
6.3%
Biceps
4.8%
Lats
4.8%
Abductors
3.2%
Rear Delts
3.2%
Lower Back
2.6%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
6-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
7
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-