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Post-Liposuction Adaptation Program

by AnaP

Program Description

This novice friendly program is about bridging the gap between recovery and real training. Think of it as “rebuilding the base layer” so your body is solid after liposuction surgery, and before adding intensity.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2025 06:49
  • Last Edited
    Aug 31, 2025 11:24

Summary

The Post-Liposuction Adaptation Program is a carefully designed 4-week regimen aimed at helping you regain strength and mobility after your procedure. With three sessions each week, this program focuses on low-impact, controlled movements using dumbbells and cables to safely build muscle and enhance your overall fitness. Each workout targets key muscle groups, ensuring a balanced approach to recovery while promoting stability and endurance. Dive into this transformative journey and empower your body to adapt and thrive!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.4%
Hamstrings
15%
Abs
12.8%
Quadriceps
11.4%
Triceps
7.4%
Lower Back
6.2%
Chest
5.5%
Stretching
5.1%
Front Delts
4.7%
Biceps
3.1%
Upper Back
3%
Adductors
2.8%
Middle Delts
2.5%
Lats
2.4%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Goblet Squat
3
10-12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6
3
Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 6
5A
Bird Dog
3
8-10 reps
RPE 6
5B
Dead Bug
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
RPE 6.5-7
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 6.5-7
3
Lunge (Dumbbell)
3
8-10 reps
RPE 6.5-7
4
Hip Thrust (Dumbbell)
4
8-10 reps
RPE 6.5-7
5A
Bird Dog
3
12-15 reps
RPE 7
5B
Dead Bug
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-7.5
3
Lunge (Dumbbell)
3
8 reps
RPE 7-7.5
4
Hip Thrust (Dumbbell)
3
8 reps
RPE 7-7.5
5A
Bird Dog
3
12-15 reps
RPE 7.5
5B
Dead Bug
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 7.5-8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 7.5-8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
4
6-8 reps
RPE 7.5-8
5A
Bird Dog
3
8-10 reps
RPE 8
5B
Dead Bug
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
75%
4
Chest Supported Row (Dumbbell)
3
10-12 reps
75%
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
75%
4
Chest Supported Row (Dumbbell)
4
8 reps
80%
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
75%
4
Chest Supported Row (Dumbbell)
4
6-8 reps
85%
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 6
5A
Bird Dog
3
8-10 reps
RPE 6
5B
Dead Bug
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
RPE 6.5-7
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 6.5-7
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 6.5-7
4
Hip Thrust (Dumbbell)
4
8-10 reps
RPE 6.5-7
5A
Bird Dog
3
12-15 reps
RPE 7
5B
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 7-7.5
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-7.5
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Hip Thrust (Dumbbell)
3
8 reps
RPE 7-7.5
5A
Bird Dog
3
12-15 reps
RPE 7.5
5B
Dead Bug
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
6-8 reps
RPE 8
5A
Bird Dog
3
8-10 reps
RPE 8
5B
Dead Bug
3
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@6
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@6
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6
Day 3
1
Goblet Squat
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4
Hip Thrust (Dumbbell)
3 Sets
12-15 Reps
@6
5A
Bird Dog
3 Sets
8-10 Reps
@6
5B
Dead Bug
3 Sets
8-10 Reps
@6
Day 1
1
Goblet Squat
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@6
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
4
Hip Thrust (Dumbbell)
3 Sets
12-15 Reps
@6
5A
Bird Dog
3 Sets
8-10 Reps
@6
5B
Dead Bug
3 Sets
8-10 Reps
@6