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BoostcampPNG

Post Top Surgery Phase 1

by Bex W.

Program Description

Help build muscle after top surgery. Simple program that can be modified to your circumstances.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 14, 2025 03:37
  • Last Edited
    Mar 24, 2025 02:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
1B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
1C
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
2A
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
2C
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Incline Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
1B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
1C
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
2A
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
2C
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Incline Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
1B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
1C
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
2A
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
2C
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Incline Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
1B
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
1C
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
2A
Pec Fly (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
2C
Overhead Extension (Dumbbell)
3
12-15 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Incline Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
12-15 reps
RPE 8.5
1B
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
1C
Goblet Squat
3
12-15 reps
RPE 8.5
1D
Walking Lunge
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
12-15 reps
RPE 8.5
1B
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
1C
Goblet Squat
3
12-15 reps
RPE 8.5
1D
Walking Lunge
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
12-15 reps
RPE 8.5
1B
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
1C
Goblet Squat
3
12-15 reps
RPE 8.5
1D
Walking Lunge
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
12-15 reps
RPE 8.5
1B
Calf Raise (Machine)
3
12-15 reps
RPE 8.5
1C
Goblet Squat
3
12-15 reps
RPE 8.5
1D
Walking Lunge
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1B
Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1C
Russian Twist
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1D
Superman
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
1E
Reverse Abs Crunch (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12-15 reps
RPE 8.5
1B
Front Raise
3
12-15 reps
RPE 8.5
1C
Lat Pulldown
3
12-15 reps
RPE 8.5
2A
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Arnold Press
3
12-15 reps
RPE 8.5
2C
Face Pull
3
12-15 reps
RPE 8.5
3A
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Deadlift (Dumbbell)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12-15 reps
RPE 8.5
1B
Front Raise
3
12-15 reps
RPE 8.5
1C
Lat Pulldown
3
12-15 reps
RPE 8.5
2A
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Arnold Press
3
12-15 reps
RPE 8.5
2C
Face Pull
3
12-15 reps
RPE 8.5
3A
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Deadlift (Dumbbell)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12-15 reps
RPE 8.5
1B
Front Raise
3
12-15 reps
RPE 8.5
1C
Lat Pulldown
3
12-15 reps
RPE 8.5
2A
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Arnold Press
3
12-15 reps
RPE 8.5
2C
Face Pull
3
12-15 reps
RPE 8.5
3A
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Deadlift (Dumbbell)
3
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
3
12-15 reps
RPE 8.5
1B
Front Raise
3
12-15 reps
RPE 8.5
1C
Lat Pulldown
3
12-15 reps
RPE 8.5
2A
Pullover (Dumbbell)
3
12-15 reps
RPE 8.5
2B
Arnold Press
3
12-15 reps
RPE 8.5
2C
Face Pull
3
12-15 reps
RPE 8.5
3A
Incline Fly Press (Dumbbell)
3
12-15 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
3C
Deadlift (Dumbbell)
3
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1A
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
1B
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
1C
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@8.5
2A
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
2B
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
2C
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8.5
3A
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8.5
3B
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
3C
Incline Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8.5
Day 2
1A
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1B
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1C
Russian Twist
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1D
Superman
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1E
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
Day 4
1A
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1B
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1C
Russian Twist
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1D
Superman
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
1E
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
@6
@6
@6
@6
Day 3
1A
Leg Press
3 Sets
12-15 Reps
@8.5
1B
Calf Raise (Machine)
3 Sets
12-15 Reps
@8.5
1C
Goblet Squat
3 Sets
12-15 Reps
@8.5
1D
Walking Lunge
3 Sets
12-15 Reps
@8.5
Day 5
1A
Cable Crossover
3 Sets
12-15 Reps
@8.5
1B
Front Raise
3 Sets
12-15 Reps
@8.5
1C
Lat Pulldown
3 Sets
12-15 Reps
@8.5
2A
Pullover (Dumbbell)
3 Sets
12-15 Reps
@8.5
2B
Arnold Press
3 Sets
12-15 Reps
@8.5
2C
Face Pull
3 Sets
12-15 Reps
@8.5
3A
Incline Fly Press (Dumbbell)
3 Sets
12-15 Reps
@8.5
3B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8.5
3C
Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8.5