Training programs

Prenatal-Safe Basics

A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.

days a week: 2
Duration: 8 weeks
Session length: 45 min
Level: Beginner

General fitness · Basic gym (dumbbells, bench, cables)

Why this program works

Moderate, supported exercises keep you strong and mobile during pregnancy. Nothing is done lying flat on your back, nothing is heavy, and every set stays comfortable enough to talk through.

Phases and weeks

Steadywk 1–4

Maintainwk 5–8

Deload week

Training days

Session A

Squat + Push + Row · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	2 × 10–12	1.5 min
2	Incline Push-up	2 × 8–12	1.5 min
3	Seated Cable Row	2 × 10–12	1.5 min
4	Band Pull-Apart	2 × 15	45 s
5	Bird Dog	2 × 6–8	45 s
6	Brisk Walk	1 × 900 s	–

Session B

Step-up + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	2 × 8–10	1.5 min
2	Band Chest Press	2 × 12–15	1 min
3	Lat Pulldown	2 × 10–12	1.5 min
4	Dumbbell Lateral Raise	2 × 10–15	1 min
5	Band Pallof Press	2 × 8–10	45 s
6	Stationary Bike	1 × 900 s	–

Session A

Squat + Push + Row · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	2 × 10–12	1.5 min
2	Incline Push-up	2 × 8–12	1.5 min
3	Seated Cable Row	2 × 10–12	1.5 min
4	Band Pull-Apart	2 × 15	45 s
5	Bird Dog	2 × 6–8	45 s
6	Brisk Walk	1 × 900 s	–

Session B

Step-up + Pulldown · 6 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Step-up	2 × 8–10	1.5 min
2	Band Chest Press	2 × 12–15	1 min
3	Lat Pulldown	2 × 10–12	1.5 min
4	Dumbbell Lateral Raise	2 × 10–15	1 min
5	Band Pallof Press	2 × 8–10	45 s
6	Stationary Bike	1 × 900 s	–

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.
Avoid lying flat on your back after the first trimester, contact sports, and holding your breath while lifting.
Stop and contact your care provider if you have bleeding, fluid loss, regular painful contractions, calf pain or swelling.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Steady	4 / 4
2	Steady	3-4 / 3-4
3	Steady	3 / 3
4	Steady	3 / 3
5	Maintain	3 / 3
6	Maintain	3 / 3
7	Maintain	3 / 3
8	Maintain	4 / 4	Deload week

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Your first workout in under three minutes.

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