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BoostcampPNG

Pre-Top Surgery Summer Plan

by Emily “Cas” Parker

Program Description

Prepare for Testosterone and Top Surgery

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 05:05
  • Last Edited
    Jun 18, 2025 09:27

Summary

Prepare for your transformation with the Pre-Top Surgery Summer Plan, a focused 13-week program designed for strength and confidence. Committing to four days a week, you'll engage in a balanced mix of upper body push/pull workouts, leg and core intervals, and mobility sessions, ensuring a comprehensive approach to fitness. This program emphasizes progressive overload through exercises like bench presses and pull-ups, tailored to enhance your strength and endurance. Get ready to build a powerful foundation as you work towards your goals!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dumbbell Row
3
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 5
4
Pull-Up (Assisted)
3
6 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Band Pull Apart
2
12 reps
-
6
Push Up (Incline)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1.5 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Run
5
1 reps
-
1B
Walk
5
1.5 reps
-
2
Leg Press
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Cable Crunch
3
12 reps
-
6
Side Plank
2
30 reps
-
7
Back Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Push Up (Incline)
3
AMRAP
-
3
Wall Sit
2
2 reps
-
4
Dead Hang
1
15 reps
-
5
Scapular Pull-Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 reps
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
2
Leg Curl
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Bird Dog
2
10 reps
-
6
Romanian Deadlift (Barbell)
3
5 reps
-
Day 5
No exercises added to this day
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Dumbbell Row
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@5
4
Pull-Up (Assisted)
3 Sets
6 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5B
Band Pull Apart
2 Sets
12 Reps
-
6
Push Up (Incline)
1 Set
AMRAP
-
Day 2
1A
Run
5 Sets
1 Reps
-
1B
Walk
5 Sets
1.5 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Side Plank
2 Sets
30 Reps
-
7
Back Extension
2 Sets
10 Reps
-
Day 3
1
Push Up
3 Sets
5 Reps
-
2
Push Up (Incline)
3 Sets
AMRAP
-
3
Wall Sit
2 Sets
2 Reps
-
4
Dead Hang
1 Set
15 Reps
-
5
Scapular Pull-Up
2 Sets
10 Reps
-
Day 4
1
Run
1 Set
30 mins
@6
2
Leg Curl
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Bird Dog
2 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-