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Marielyn’s postpartum program 2

by Ryan L.
5 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
    Oct 27, 2024 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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