logo
BoostcampPNG

Pregnancy Training- First Trimester

by
10 athletes joined

Program Description

First trimester friendly strength training and cardio

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 05, 2025 05:18
  • Last Edited
    Sep 30, 2025 08:05

Summary

Embark on a transformative 12-week journey with the Pregnancy Training - First Trimester program. Designed for expectant mothers, this 5-day-a-week regimen focuses on safe and effective strength-building exercises, including upper body workouts and core stabilization techniques. Each session combines resistance training with low-impact cardio, helping you maintain fitness while supporting your body’s changing needs. Get ready to embrace your strength and nurture your well-being during this special time!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Hamstrings
10.6%
Quadriceps
10%
Front Delts
8.3%
Abs
7.3%
Upper Back
6.9%
Chest
6.7%
Triceps
6.6%
Lats
5.7%
Middle Delts
4.7%
Abductors
4%
Lower Back
3.5%
Biceps
3.3%
Cardio
3%
Calves
1.8%
Rear Delts
1.1%
Adductors
1.1%
Forearms
0.1%
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
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
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Plank
2
1 mins
-
8
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Shrug (Dumbbell)
1 Set
12 Reps
-
5
Hammer Curl
1 Set
10-12 Reps
-
6
Pallof Press
3 Sets
8 Reps
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Shoulder YTWL
3 Sets
5 Reps
-
6
Push Up (Knees)
3 Sets
8-10 Reps
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 2
1
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
-
3
Glute Kickback
3 Sets
10-12 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
6
Calf Raise (Machine)
3 Sets
10-12 Reps
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1
Leg Press
3 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Step-Up (Weighted)
3 Sets
8-10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
5
Goblet Squat
3 Sets
8-10 Reps
-
6
Wall Sit
3 Sets
1 mins
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Deadlift (Smith Machine)
2 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
4
Seated Row (Cable)
2 Sets
10-12 Reps
-
5
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
6
Goblet March
2 Sets
1 mins
-
7
Plank
2 Sets
1 mins
-
8
Cardio (Zone 2)
1 Set
30 mins
-