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My Hybrid Postpartum Program

by Gi .
2 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
    Dec 29, 2024 03:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
#
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
-