My Hybrid Postpartum Program

by Gi .

4 athletes joined

Program Description

I started the program roughly 6 weeks pp, after being cleared from my doctor. In addition to the strenght sessions, I'm running and practicing Vinyasa yoga 2x/3x a week. I'm also 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 DAY 1: Whole Body 1 (quads focused) DAY 2: run + Vinyasa Yoga DAY 3: Whole Body 2 (upper focused) DAY 4: active rest DAY 5: Whole Body 3 (Harmstrings focused) DAY 6: run + Vinyasa Yoga DAY 7: rest PHASE 2 - week 4-5-6 DAY 1: Lower DAY 2: run + Vinyasa Yoga DAY 3: Upper DAY 4: active rest DAY 5: Lower DAY 6: run + Vinyasa Yoga DAY 7: rest PHASE 3 - week 7-8-9 DAY 1: Whole Body 1 (quads focused) DAY 2: run + Vinyasa Yoga DAY 3: While Body 2 (upper focused) DAY 4: active rest DAY 5: Whole Body 3 (harmstrings focused) DAY 6: run + Vinyasa Yoga DAY 7: rest PHASE 4 - week 10-11-12 DAY 1: Lower DAY 2: run + Vinyasa Yoga DAY 3: Upper DAY 4: active rest DAY 5: Lower DAY 6: run + Vinyasa Yoga DAY 7: rest

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
Jun 18, 2025 12:57

Summary

Embark on a transformative journey with the **My Hybrid Postpartum Program**, a 12-week training plan designed specifically for postpartum recovery and strength building. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises that target your legs, glutes, and upper body, ensuring a full-body approach to regaining strength and stability. This program incorporates essential movements like squats, deadlifts, and shoulder presses, tailored to help you rebuild your fitness foundation while accommodating your postpartum needs. Get ready to reclaim your strength and confidence with each session!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

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

Squat (Barbell)

6-10 reps

Leg Extension

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Lateral Raise (Dumbbell)

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 1

Squat (Barbell)

6-10 reps

Leg Extension

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Lateral Raise (Dumbbell)

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 1

Squat (Barbell)

6-10 reps

Leg Extension

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Lateral Raise (Dumbbell)

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 1

Squat (Barbell)

6-10 reps

Leg Extension

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Lateral Raise (Dumbbell)

10-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 1

Squat (Barbell)

8-12 reps

Leg Extension

8-12 reps

Reverse Hyperextension

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Squat (Barbell)

8-12 reps

Leg Extension

8-12 reps

Reverse Hyperextension

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Squat (Barbell)

8-12 reps

Leg Extension

8-12 reps

Reverse Hyperextension

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Squat (Barbell)

8-12 reps

Leg Extension

8-12 reps

Reverse Hyperextension

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Hammer Curl

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Lat Pulldown

8-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Lat Pulldown

8-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Lat Pulldown

8-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 1

Lat Pulldown

8-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Face Pull

10-15 reps

Abs Crunch (Weighted)

15-20 reps

Lying Leg Raise

10-15 reps

Day 2

Romanian Deadlift (Barbell)

6-10 reps

Lying Leg Curl

8-12 reps

Hip Abductor (Machine)

10-15 reps

Lat Pulldown

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Tricep Rope Push Down (Cable)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

6-10 reps

Lying Leg Curl

8-12 reps

Hip Abductor (Machine)

10-15 reps

Lat Pulldown

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Tricep Rope Push Down (Cable)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

6-10 reps

Lying Leg Curl

8-12 reps

Hip Abductor (Machine)

10-15 reps

Lat Pulldown

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Tricep Rope Push Down (Cable)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

6-10 reps

Lying Leg Curl

8-12 reps

Hip Abductor (Machine)

10-15 reps

Lat Pulldown

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Tricep Rope Push Down (Cable)

8-12 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback (Cable)

10-15 reps

Lat Pulldown

8-12 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback (Cable)

10-15 reps

Lat Pulldown

8-12 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback (Cable)

10-15 reps

Lat Pulldown

8-12 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback (Cable)

10-15 reps

Lat Pulldown

8-12 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Day 2

Squat (Barbell)

8-12 reps

Single Leg Romanian Deadlift

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback

10-15 reps

Hip Abductor (Machine)

10-15 reps

Day 2

Squat (Barbell)

8-12 reps

Single Leg Romanian Deadlift

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback

10-15 reps

Hip Abductor (Machine)

10-15 reps

Day 2

Squat (Barbell)

8-12 reps

Single Leg Romanian Deadlift

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback

10-15 reps

Hip Abductor (Machine)

10-15 reps

Day 2

Squat (Barbell)

8-12 reps

Single Leg Romanian Deadlift

8-12 reps

Lying Leg Curl

8-12 reps

Glute Kickback

10-15 reps

Hip Abductor (Machine)

10-15 reps

Day 3

Leg Press

6-10 reps

Bulgarian Split Squat (Dumbbell)

6-10 reps

Dumbbell Row

6-10 reps

Face Pull

8-12 reps

Chest Press (Machine)

8-12 reps

Day 3

Leg Press

6-10 reps

Bulgarian Split Squat (Dumbbell)

6-10 reps

Dumbbell Row

6-10 reps

Face Pull

8-12 reps

Chest Press (Machine)

8-12 reps

Day 3

Leg Press

6-10 reps

Bulgarian Split Squat (Dumbbell)

6-10 reps

Dumbbell Row

6-10 reps

Face Pull

8-12 reps

Chest Press (Machine)

8-12 reps

Day 3

Leg Press

6-10 reps

Bulgarian Split Squat (Dumbbell)

6-10 reps

Dumbbell Row

6-10 reps

Face Pull

8-12 reps

Chest Press (Machine)

8-12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Seated Row (Cable)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Spiderman Plank

10 reps

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Seated Row (Cable)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Spiderman Plank

10 reps

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Seated Row (Cable)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Spiderman Plank

10 reps

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Seated Row (Cable)

8-12 reps

Bench Press (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Spiderman Plank

10 reps

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Push Up

AMRAP

Rear Delt Fly (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Plank

30-60 secs

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Push Up

AMRAP

Rear Delt Fly (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Plank

30-60 secs

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Push Up

AMRAP

Rear Delt Fly (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Plank

30-60 secs

Russian Twist (Dumbbell)

12 reps

Day 3

Hip Thrust (Barbell)

8-12 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Press

8-12 reps

Push Up

AMRAP

Rear Delt Fly (Dumbbell)

10-15 reps

Spider Curl

8-12 reps

Plank

30-60 secs

Russian Twist (Dumbbell)

12 reps

Day 1

Squat (Barbell)

3 Sets

6-10 Reps

Leg Extension

3 Sets

8-12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Lying Leg Curl

2 Sets

8-12 Reps

Hip Abductor (Machine)

2 Sets

10-15 Reps

Lat Pulldown

3 Sets

8-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

10-15 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Day 3

Leg Press

3 Sets

6-10 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

6-10 Reps

Dumbbell Row

3 Sets

6-10 Reps

Face Pull

3 Sets

8-12 Reps

Chest Press (Machine)

3 Sets

8-12 Reps