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Pilates Princess to Ronnie Coleman Plan

by Ryan H.

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
    Aug 29, 2025 06:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-