Pilates Princess to Ronnie Coleman Plan
3 day lower upper full body split ideal for those looking to build proportional muscle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pilates Princess to Ronnie Coleman Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Pilates Princess to Ronnie Coleman Plan is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pilates Princess to Ronnie Coleman Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
