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BoostcampPNG

Prenatal personal weight-lifting

by Ana N.
10 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
    Nov 27, 2024 03:20
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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
-