Phase 3: Weeks 8-12

Phase 3, the last four weeks of the plan, is where you really start focusing on regaining any muscle you may have lost and hopefully growing new muscle as well! You'll follow a traditional four-day split:

Phase 3 Breakdown

  • Monday: Back and biceps

  • Tuesday: Rest

  • Wednesday: Shoulders and abs

  • Thursday: Rest

  • Friday: Legs and calves

  • Saturday: Chest, triceps, and abs

  • Sunday: Rest


You can definitely still spend as much time walking as you want and as your schedule allows, but the focus is to build muscle and strength during the final four weeks. Remember, every bit of muscle you add actually burns fat because muscle is "metabolically active" tissue, meaning it burns calories even at rest.

Can I Do This At Home?

I did many of my workouts at home. Although it's tough to lift as heavy or hit the muscles with as much variety as you can at the gym, with just a little equipment you can still get a great workout.


For me, being able to be home with my daughters and squeeze in a workout here and there was worth investing in a few key pieces of equipment. Dial-up dumbbells are ideal because they take up little space and offer a lot of variety. An adjustable bench or a platform is also a great accessory if you have space. A jump rope, a medicine ball, and a stability ball don't cost much and can be used in a number of ways as well.


I recommend a 25- or 30-pound barbell to which you can add weight plates. You can use it in many ways for your legs, chest, shoulders, and arms. 

I know it can be hard to be away from your baby even for just an hour or two to exercise, but it's important to remember that your well-being affects the whole family. What's good for you is good for them, too!

Home Workout Essentials

  1. Adjustable dumbbells

  2. Swiss/stability ball

  3. Adjustable bench

  4. Jump rope

  5. Medicine ball

  6. Adjustable barbell