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My Hybrid Postpartum Program

by Gi .
1 athletes joined

Program Description

I started the program roughly 10 weeks pp, after being cleared from my doctor at 6 weeks pp and after spending around 4 more weeks focusing exclusively on bodyweight exercises and core rehabilitation. In addition to the strenght sessions, I'm practicing yoga twice a week, in order to go back to my regular and more intense ashtanga practice. LISS cardio mostly consists of incline walking, biking, or even home aerobic workouts, as I'm not yet ready to go back to my usual running routine. Additionally, I'm hitting a certain number of daily steps, aiming to increase them during each phase of the program. PHASE 1: 6000-8000 steps PHASE 2: 8000 steps PHASE 3: 10.000 steps SCHEDULE: PHASE 1 - week 1-2 -3-4 DAY 1: quads, upper DAY 2: LISS cardio & core rehabilitation yoga flow DAY 3: harmstrings, glutes & upper DAY 4: LISS cardio & core rehabilitation yoga flow DAY 5: glutes, upper DAY 6: rest DAY 7: active rest PHASE 2 - week 5-6 -7-8 DAY 1: quads, upper & abs DAY 2: LISS cardio & easy yoga flow DAY 3: harmstrings, glutes & upper DAY 4: LISS cardio & easy yoga flow DAY 5: glutes, upper & abs DAY 6: rest DAY 7: easy yoga flow PHASE 3 - week 9-10 -11-12 DAY 1: upper & abs DAY 2: easy cardio & yoga flow DAY 3: lower DAY 4: easy cardio & yoga flow DAY 5: full body DAY 6: rest DAY 7: yoga flow

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 06:49
  • Last Edited
    Nov 03, 2024 09:45
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
3
6-10 reps
2
Leg Extension
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Bicep Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Extension
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Bicep Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Extension
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Bicep Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Extension
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Bicep Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Leg Extension
3
8-12 reps
3
Reverse Hyperextension
2
10-15 reps
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Hammer Curl
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Leg Extension
3
8-12 reps
3
Reverse Hyperextension
2
10-15 reps
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Hammer Curl
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Leg Extension
3
8-12 reps
3
Reverse Hyperextension
2
10-15 reps
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Hammer Curl
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Leg Extension
3
8-12 reps
3
Reverse Hyperextension
2
10-15 reps
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Hammer Curl
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Spider Curl
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Face Pull
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Spider Curl
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Face Pull
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Spider Curl
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Face Pull
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Spider Curl
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Face Pull
3
10-15 reps
7
Abs Crunch (Weighted)
3
15-20 reps
8
Lying Leg Raise
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lying Leg Curl
2
8-12 reps
3
Hip Abductor (Machine)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lying Leg Curl
2
8-12 reps
3
Hip Abductor (Machine)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lying Leg Curl
2
8-12 reps
3
Hip Abductor (Machine)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lying Leg Curl
2
8-12 reps
3
Hip Abductor (Machine)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Lying Leg Curl
3
8-12 reps
3
Glute Kickback (Cable)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Face Pull
3
10-15 reps
6
Skull Crusher
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Lying Leg Curl
3
8-12 reps
3
Glute Kickback (Cable)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Face Pull
3
10-15 reps
6
Skull Crusher
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Lying Leg Curl
3
8-12 reps
3
Glute Kickback (Cable)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Face Pull
3
10-15 reps
6
Skull Crusher
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Lying Leg Curl
3
8-12 reps
3
Glute Kickback (Cable)
2
10-15 reps
4
Lat Pulldown
3
8-12 reps
5
Face Pull
3
10-15 reps
6
Skull Crusher
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Single Leg Romanian Deadlift
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Glute Kickback
3
10-15 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Single Leg Romanian Deadlift
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Glute Kickback
3
10-15 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Single Leg Romanian Deadlift
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Glute Kickback
3
10-15 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Single Leg Romanian Deadlift
3
8-12 reps
3
Lying Leg Curl
3
8-12 reps
4
Glute Kickback
3
10-15 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
3
Dumbbell Row
3
6-10 reps
4
Face Pull
3
8-12 reps
5
Chest Press (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
3
Dumbbell Row
3
6-10 reps
4
Face Pull
3
8-12 reps
5
Chest Press (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
3
Dumbbell Row
3
6-10 reps
4
Face Pull
3
8-12 reps
5
Chest Press (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
3
Dumbbell Row
3
6-10 reps
4
Face Pull
3
8-12 reps
5
Chest Press (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
7
Spiderman Plank
3
10 reps
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
7
Spiderman Plank
3
10 reps
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
7
Spiderman Plank
3
10 reps
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
7
Spiderman Plank
3
10 reps
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Push Up
3
AMRAP
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Spider Curl
3
8-12 reps
7
Plank
3
30-60 secs
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Push Up
3
AMRAP
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Spider Curl
3
8-12 reps
7
Plank
3
30-60 secs
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Push Up
3
AMRAP
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Spider Curl
3
8-12 reps
7
Plank
3
30-60 secs
8
Russian Twist (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
3
Leg Press
2
8-12 reps
4
Push Up
3
AMRAP
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
6
Spider Curl
3
8-12 reps
7
Plank
3
30-60 secs
8
Russian Twist (Dumbbell)
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lying Leg Curl
2 Sets
8-12 Reps
3
Hip Abductor (Machine)
2 Sets
10-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
Day 3
1
Leg Press
3 Sets
6-10 Reps
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
3
Dumbbell Row
3 Sets
6-10 Reps
4
Face Pull
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps