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Postpartum Comeback · 8 weeks

Gentle return

Postpartum Comeback · 8 weeks

Eight-week ramp from light bodyweight + dumbbell back to confident lifting. Pelvic-floor friendly.

For new moms returning to training. Starts with breath work, light bodyweight, and very gentle dumbbell work. Slowly ramps back to compound lifts. Avoids high-impact and intra-abdominal pressure spikes early on. Always check with your provider.

postpartumwomenreturn to liftingbeginner

Sample week

The full template is what gets cloned into your account.

Mon

Foundation A

4 lifts

  • Glute Bridge Warmup

    3×15

  • Goblet Squat

    3×8

  • Dumbbell Row

    3×10 each

  • Dead Bug

    3×8 each

Wed

Foundation B

4 lifts

  • Hip Thrust

    3×10

  • Dumbbell Bench Press

    3×10

  • Bird Dog

    3×8 each

  • Side Plank

    3×20s each

Fri

Foundation C

4 lifts

  • Single-Leg Romanian Deadlift

    3×6 each

  • Seated Dumbbell Shoulder Press

    3×10

  • Goblet Squat

    3×10

  • Plank

    3×30s