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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
    Jun 18, 2025 09:50

Summary

Embark on your recovery journey with the Post Top Surgery Phase 1 program, designed specifically for those transitioning back to fitness. Over the course of 4 weeks, you'll engage in 5 days of targeted workouts that focus on rebuilding strength in your chest, biceps, and triceps through effective dumbbell supersets. Each session is crafted to enhance muscle engagement while ensuring you stay within a safe intensity range. Get ready to reclaim your strength and confidence, one rep at a time!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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