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BoostcampPNG

Prenatal personal weight-lifting

by Ana N.
12 athletes joined

Program Description

Continue weightlifting safely whilst pregnant

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2024 03:14
  • Last Edited
    Jun 18, 2025 11:11

Summary

Embark on a transformative 12-week journey with our Prenatal Personal Weight-Lifting program, designed specifically for expectant mothers. Committing just two days a week, you’ll engage in a balanced mix of bodyweight and machine exercises, focusing on strength, stability, and overall wellness. Each session targets key muscle groups to enhance your fitness while prioritizing safety and comfort. Get ready to empower yourself and embrace the changes your body is experiencing!
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4.8 Stars with 10, 000+ Ratings
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
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
24 reps
-
2
Squat (Bodyweight)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bench Press (Barbell)
3
-
3
Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Wide Grip Lat Pulldown
3
-
Week 1
1 / 12 Weeks
Day 1
1
Lunge (Bodyweight)
3 Sets
24 Reps
-
2
Squat (Bodyweight)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Glute Kickback (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Tricep Extension (Cable)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Wide Grip Lat Pulldown
3 Sets
-