FTM 5 Day Top Surgery Prep (Body weight)

This program is meant for PRE-TOP SURGERY TRANS MASCULINE individuals wanting to build a masculine physique while aiming for the best top surgery results, specifically periareolar (peri) top surgery. Periareolar surgery is typically reserved for those with smaller chest sizes and good skin elasticity. Building muscle can help "tighten" the skin and create a clear anatomical "roadmap" for your surgeon. 

Focusing on these 3 areas will help build your "V-taper" and optimize your chest contour. 

1. The Pectorals (The "Top Surgery" Muscle)

Building your pecs is the #1 priority. It helps the surgeon see exactly where the natural "pec line" sits, which guides where your nipples should be positioned and where tissue should be removed.  

Filling out the upper chest helps pull the skin upward and creates a flatter appearance at the top, which can help with peri eligibility by reducing "sag" or overhang.


2. Lateral Deltoids (The "Width" Muscle)

The "masculine" look is defined by having shoulders that are wider than your hips.

Widening your frame up top makes your waist and hips look smaller by comparison.


3. Latissimus Dorsi (The "V-Taper" Muscle)

The "Lats" are the large muscles on the sides of your back.  

 Large lats "push" your arms out from your sides, creating that classic V-shape silhouette. This also helps fill out shirts to hide a binder or chest tissue.  

The rest is of course to balance out your body because you can't just work your upper body haha. Each week every part of the body is hit with most exercises able to add weight or do a harder variation once 12 reps are easily reached. 

**PLS NOTE, 2 exercises use dumbbells because the movement is most optimal (ex. lateral raise). You can easily substitute dumbbells for books, water bottles, or heavy bags!!**

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Decline Push Up

Deficit Push Up

Pike Push Up

Lateral Raise (Dumbbell)

Diamond Push Up

Tricep Dip (Bodyweight)

PUSHHHH

Inverted Row

Blank Bodyweight Row

Superman

Band Face Pull

Reverse Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

PULLLLLL

Bulgarian Split Squat (Bodyweight)

Cossack Squat (Bodyweight)

Calf Raise (Bodyweight)

Calf Raise Walks

Single Leg Hip Thrust

Step-Up (Weighted)

LEGGGGGGSSSS

Archer Push-up

TOP SURGERY focused UPPERRR

Plank

Russian Twist

Leg Pull-In

Copenhagen Plank

LOWERRRR

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