Pregnancy Training- First Trimester
Empower your journey with 12 weeks of tailored training—feel strong, energized, and ready for the incredible changes ahead.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps |
| 4 | Overhead Press (Dumbbell) | 3 | 10–12 reps |
| 5 | Shoulder YTWL | 3 | 5 reps |
| 6 | Push Up (Knees) | 3 | 8–10 reps |
| 7 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 10–12 reps |
| 2 | Single Leg Romanian Deadlift | 3 | 10–12 reps |
| 3 | Glute Kickback | 3 | 10–12 reps |
| 4 | Seated Hamstring Curl | 3 | 10–12 reps |
| 5 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 6 | Calf Raise (Machine) | 3 | 10–12 reps |
| 7 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 10–12 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 10–12 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 10–12 reps |
| 4 | Shrug (Dumbbell) | 1 | 12 reps |
| 5 | Hammer Curl | 1 | 10–12 reps |
| 6 | Pallof Press | 3 | 8 reps |
| 7 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 10–12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 3 | Step-Up (Weighted) | 3 | 8–10 reps |
| 4 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 5 | Goblet Squat | 3 | 8–10 reps |
| 6 | Wall Sit | 3 | 1 min |
| 7 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 2 | 8–10 reps |
| 2 | Incline Chest Press (Machine) | 2 | 8–10 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 8–10 reps |
| 4 | Seated Row (Cable) | 2 | 10–12 reps |
| 5 | Hip Thrust (Machine) | 2 | 10–12 reps |
| 6 | Goblet March | 2 | 1 min |
| 7 | Plank | 2 | 1 min |
| 8 | Cardio (Zone 2) | 1 | 30 min |
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, Pregnancy Training- First Trimester 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 70 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.
Pregnancy Training- First Trimester is structured around 5 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.
Pregnancy Training- First Trimester 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
