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Prenatal personal weight-lifting
by Ana N.
2 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 21, 2024 01:27
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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
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
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
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
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
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
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
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
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
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
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
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