IntermediateFree

Post Skin Removal Surgery Rebuild Plan

Reed W.· Mar 2024

3athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

7 days

Level

Intermediate

Goal

Athletics, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

90 min

Begin 4 weeks after major surgery. Begin slowly but firmly to refill muscles. Then shred off the excess body fat from recovery down time.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on athletics and women's and bodyweight fitness

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

10.2%

Glutes

9.3%

Quadriceps

8.9%

Lats

8.3%

Front Delts

7.8%

Abs

7.2%

Chest

7.2%

Triceps

7.1%

Hamstrings

6.3%

Biceps

Other

5.3%

Rear Delts

4.4%

Middle Delts

3.4%

Lower Back

2.4%

Adductors

2.1%

Calves

1.7%

Full-Body

0.8%

Forearms

0.7%

Abductors

0.7%

Olympic

0.2%

Plyometrics

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	15 reps	@6
		1	15 reps	@7
		2	12 reps	@8
		2	12 reps	@9
2	Chest Supported Row (Machine)	1	12 reps	@6
		1	12 reps	@7
		2	8 reps	@8
		2	8 reps	@9
3	Wide Grip Lat Pulldown	4	18 reps	@6
4	Seated Wide-Grip Row (Cable)	4	12 reps	@8
5	Lat Pulldown (Single Arm)	2	12 reps	@6.5
		1	12 reps	@7
		1	12 reps	@8
6	Reverse Pec Deck	5	15 reps	@7
7	Tricep Pushdown (Cable)	4	12 reps	@8
8	Tricep Kickback	4	12 reps	@7
9	Underhand Lat Pulldown	4	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	15 reps	@6
		1	15 reps	@7
		2	12 reps	@8
		2	12 reps	@9
2	Chest Supported Row (Machine)	1	12 reps	@6
		1	12 reps	@7
		2	8 reps	@8
		2	8 reps	@9
3	Wide Grip Lat Pulldown	4	18 reps	@6
4	Seated Wide-Grip Row (Cable)	4	12 reps	@8
5	Lat Pulldown (Single Arm)	2	12 reps	@6.5
		1	12 reps	@7
		1	12 reps	@8
6	Reverse Pec Deck	5	15 reps	@7
7	Tricep Pushdown (Cable)	4	12 reps	@8
8	Tricep Kickback	4	12 reps	@7
9	Underhand Lat Pulldown	4	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Stretching	1	20 min	@6
2	Seated Calf Raise	1	12 reps	@6
		3	12 reps	@7
3	Hip Adductor (Machine)	4	12 reps	@8
4	Hip Abductor (Machine)	4	12 reps	@8
5	Sumo Deadlift (Barbell)	4	6 reps	@8
6	Squat Thruster	3	25 reps	@8
7	Leg Extension	2	12 reps	@8
		2	12 reps	@9
		1	12 reps	@9.5
		1	12 reps	@10
8	Leg Curl	2	12 reps	@8
		2	12 reps	@9
		1	12 reps	@9.5
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Stretching	1	10 min	—
2	Walkout Plank	2	10 reps	@7
		2	10 reps	@8
3	Walk On Hands	4	2 min	@6
4	Kapuera Step Through	1	20 reps	@6
		1	20 reps	@7
		1	20 reps	@8
5	Pull-Up (Bodyweight)	4	5 reps	@8
6	Pec Deck (Machine)	2	12 reps	@6
		2	12 reps	@7
		1	12 reps	@8
		1	12 reps	@9
7	Bench Press (Barbell)	2	8 reps	@8
		2	8 reps	@9
8	Incline Bench Press (Smith Machine)	2	12 reps	@7
		2	12 reps	@8
9	Military Press (Barbell)	4	6 reps	—
10	Battle Ropes	3	2 min	—
11	Lateral Raise (Dumbbell)	8	15 reps	—
12	Reverse Pec Deck	4	12 reps	—

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	15 reps	@6
		2	15 reps	@7
		2	15 reps	@8
2	Bench Press (Barbell)	2	8 reps	@8
		2	8 reps	@9
3	Incline Bench Press (Dumbbell)	2	8 reps	@8
		2	8 reps	@9
4	Chest Fly (Cable)	3	12 reps	@7
		1	12 reps	@8
5	Chest Press (Machine)	4	6 reps	@9
6	Front Raise	2	15 reps	@6
		2	15 reps	@7
7	Alternating Dumbbell Curl	2	15 reps	@8
		2	15 reps	@9
8	Bicep Curl (Cable)	4	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Stretching	1	20 min	@6
2	Calf Raise (Bodyweight)	2	12 reps	@6
		2	12 reps	@7
3	Couch Stretch with Reachovers	3	20 reps	@8
4	Step-Up (Weighted)	2	12 reps	@6
		2	12 reps	@7
5	Walking Lunge (Dumbbell)	2	25 reps	@7
		1	25 reps	@8
		1	25 reps	@9
6	Bulgarian Split Squat (Dumbbell)	2	8 reps	@8
		2	8 reps	@9
7	Belt Squat	4	8 reps	@9
8	Glute Bridge (Dumbbell)	4	12 reps	@6

#	Exercise	Sets	Reps	Load
1	Stretching	1	20 min	@6
2	Calf Raise (Bodyweight)	2	12 reps	@6
		2	12 reps	@7
3	Couch Stretch with Reachovers	3	20 reps	@8
4	Step-Up (Weighted)	2	12 reps	@6
		2	12 reps	@7
5	Walking Lunge (Dumbbell)	2	25 reps	@7
		1	25 reps	@8
		1	25 reps	@9
6	Bulgarian Split Squat (Dumbbell)	2	8 reps	@8
		2	8 reps	@9
7	Belt Squat	4	8 reps	@9
8	Glute Bridge (Dumbbell)	4	12 reps	@6

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Post Skin Removal Surgery Rebuild Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Post Skin Removal Surgery Rebuild Plan is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Post Skin Removal Surgery Rebuild Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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