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Marielyn’s postpartum program 2

by Ryan L.
6 athletes joined

Program Description

Gain muscle, lose fat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 01, 2024 03:48
  • Last Edited
    Jun 18, 2025 10:33

Summary

Marielyn’s Postpartum Program 2 is a focused 4-week training plan designed specifically for new mothers, featuring 3 workouts per week that can be done at home. This program combines bodyweight and dumbbell exercises to help rebuild strength and stability, targeting key muscle groups like the legs, glutes, and core. With a balanced mix of movements, including squats, hip thrusts, and pull-ups, you'll regain your fitness while accommodating your postpartum journey. Get ready to feel empowered and energized as you reclaim your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)
2 Sets
15 Reps
@10
4
Pull-Up (Band)
2 Sets
6 Reps
@10
5
Push Up
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 2
1
Squat (Bodyweight)
2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)
2 Sets
15 Reps
@10
4
Pull-Up (Band)
2 Sets
6 Reps
@10
5
Push Up
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 3
1
Squat (Bodyweight)
2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)
2 Sets
15 Reps
@10
4
Pull-Up (Band)
2 Sets
6 Reps
@10
5
Push Up
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10