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BoostcampPNG

Marielyn’s postpartum program

by Ryan L.
9 athletes joined

Program Description

Build muscle and lose fat.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2024 05:16
  • Last Edited
    Aug 11, 2024 09:34
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 4
1
Push Up
3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)
3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)
3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust
3 Sets
20 Reps
@10
3
Lunge (Kettlebell)
3 Sets
20 Reps
@10
4
Step-Up (Weighted)
3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10