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Marielyn’s postpartum program 2
by Ryan L.
3 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
May 30, 2024 06:46
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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
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
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
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
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