5 Day Split for all Body Types T1, T2, T3

So if the main goal is maintaining Muscle mass/ toning you want to be training as much as you can with all the rest you need to allow your muscles to recover and grown. Every body shape is different so that means training specific areas to create a better balance. This is a good split for strengthening whilst pregnant, just take extra care due to your balance and joint laxity so make sure you are stable and don't push your range too far.

For those of you PEAR SHAPED then try and work on your upper body more, particularly your shoulders and back to create a more hourglass figure so go for something like- Legs, Back and Chest, Legs and Glutes, Shoulders, Back and Chest.

For the hourglass or those of you who want to get a better, bigger bum and/ or your less curvy then try- Legs and glutes, Back and Chest, Legs, Shoulders, Legs and Glutes.

Please make sure you warm up and cool down first and reduce the weight you lift by 10% through each Trimester.

Legs

4 Sets 10-12 Simple Sets

Squats

Back Lunges

1 Leg Hip Thrust, back elevated

3 Sets 12-15

Wide Leg Squat

Superset with

Low Box/ curb Squat, light weight but no weight

3 Sets, Set 1-10, Set 2 15, Set 3- 20 Reps. Decrease weight as reps increase.

Squats

Back Lunges

1 Leg Hip Bridge, back elevated

Back and Chest

4 Sets 10-12 Simple Sets

1 Arm Row (each arm)

Inclined Chest Press

Up Row

Press ups

3 Sets 12-15

Prone Fly/ Bent over fly DB

Superset with

Inclined Chest Fly

3 Sets 12-15

Military Press

Superset with

Straight arm Pullover

3 Sets 12-15

Bicep Curl

Tricep Pushdowns

Shoulders

4 Sets 10-12 Simple Sets

Seated lat raise

Front raise

Press seated

3 Sets 12-15

Inclined Chest Press/ Press ups

Superset with

2 Arm Bent over row

3 Sets 12-15 Simple Sets

Standing lat raise

Arnold Press

L Raise

Legs and Glutes

4 Sets 10-12 Simple Sets

Hip Bridge, back elevated

Wide Leg deadlifts, toes out , only light

Walking Lunges

3 Sets 20 (start heavy, drop as you need to)

Lunges

Superset with

Wide Leg Squat

3 Sets 20

Low , no weight box Squats

Split Lunge