Pilates Princess to Ronnie Coleman Plan

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Hip Abductor (Machine)

Leg Extension

Lying Leg Curl

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

Lower Body

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Chest Fly (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Upper Body

Seated Row (Cable)

Romanian Deadlift (Barbell)

Incline Chest Press (Machine)

Leg Press (45 Degrees)

Overhead Tricep Extension (Dumbbell)

Rear Delt Fly (Cable)

Glute Kickback (Cable)

Full Body

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