Pregnancy Prep

by Renae N.
10 athletes joined
5.0
(1 rating)

Program Description

This program is for the woman who knows she will get pregnant again soon and wants to be prepared for the physical toll. It specifically targets the posterior chain and practices modifications that need to be performed during pregnancy, such as sumo squats.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 02, 2025 08:34
  • Last Edited
    Jun 18, 2025 05:23

Summary

Prepare for the journey ahead with the **Pregnancy Prep** program, a focused 12-week training plan designed specifically for expectant mothers. Committing just two days a week, you'll engage in a balanced mix of strength-building exercises like hip thrusts and reverse lunges, all tailored to support your body during pregnancy. Each workout combines effective supersets and targeted movements to enhance strength, stability, and overall well-being. Equip your garage gym and embrace this empowering path to a healthier pregnancy!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2A
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2B
Lat Pulldown
3
10 reps
RPE 6
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 6
3B
Sumo Deadlift (Barbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 8
2A
Kettlebell Hip Shift
3
5 reps
RPE 6
2B
Pendlay Row
3
10 reps
RPE 6
3A
Landmine Sumo Squat
3
10 reps
RPE 6
3B
Push Up (Incline)
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2A
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@6
2B
Lat Pulldown
3 Sets
10 Reps
@6
3A
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
3B
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@6
Day 2
1
Good Morning
3 Sets
8 Reps
@8
2A
Kettlebell Hip Shift
3 Sets
5 Reps
@6
2B
Pendlay Row
3 Sets
10 Reps
@6
3A
Landmine Sumo Squat
3 Sets
10 Reps
@6
3B
Push Up (Incline)
3 Sets
10 Reps
@6