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Ana’s Liposuction Recovery Program

by AnaP

Program Description

Ana’s Liposuction Recovery Program is a comprehensive 4-week training plan designed specifically for those recovering from liposuction. With 3 sessions a week, this program focuses on rebuilding strength and enhancing mobility through targeted exercises like Dumbbell Shrugs, Viking Press, and Face Pulls. Each workout combines resistance training with essential stretching routines to promote healing and restore function. Get ready to feel stronger and more confident as you navigate your recovery journey!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 15, 2025 02:27
  • Last Edited
    Jul 18, 2025 09:48
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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
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
8
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
9
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
11
Stair Climber
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
8
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
9
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
11
Stair Climber
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
13 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
13 reps
RPE 6
7
Face Pull
3
13 reps
RPE 6
8
Lat Pulldown (Close Grip)
3
13 reps
RPE 6
9
Bicep Curl (Dumbbell)
3
13 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
3
13 reps
RPE 6
11
Stair Climber
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 6
6
Seated Front Raise
4
15 reps
RPE 6
7
Face Pull
4
15 reps
RPE 6
8
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
9
Bicep Curl (Dumbbell)
4
15 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
11
Stair Climber
1
12 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
8
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
9
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
11
Stair Climber
1
8 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
11 reps
RPE 6
7
Face Pull
3
11 reps
RPE 6
8
Lat Pulldown (Close Grip)
3
11 reps
RPE 6
9
Bicep Curl (Dumbbell)
3
11 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
3
11 reps
RPE 6
11
Stair Climber
1
9 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
4
14 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
14 reps
RPE 6
7
Face Pull
4
14 reps
RPE 6
8
Lat Pulldown (Close Grip)
4
14 reps
RPE 6
9
Bicep Curl (Dumbbell)
4
14 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
4
14 reps
RPE 6
11
Stair Climber
1
9 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
6
Seated Front Raise
4
15 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
8
Lat Pulldown (Close Grip)
4
15 reps
RPE 7
9
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
10
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 7
11
Stair Climber
1
12 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
8
Lat Pulldown (Close Grip)
2
10 reps
RPE 6
9
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
11
Stair Climber
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 6
11
Stair Climber
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
7
Face Pull
4
15 reps
RPE 6
8
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
9
Bicep Curl (Dumbbell)
4
15 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
11
Stair Climber
1
11 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
1
12 reps
RPE 6
2
Arm Circle
1
12 reps
RPE 6
3
Viking Press
1
12 reps
RPE 6
4
Stretching
1
12 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
6
Seated Front Raise
4
15 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
8
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
11
Stair Climber
1
12 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Shrug (Dumbbell)
1 Set
12 Reps
@6
2
Arm Circle
1 Set
12 Reps
@6
3
Viking Press
1 Set
12 Reps
@6
4
Stretching
1 Set
12 Reps
@6
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Face Pull
2 Sets
10 Reps
@6
8
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
9
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6
10
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
11
Stair Climber
1 Set
7 mins
@6
Day 2
1
Shrug (Dumbbell)
1 Set
12 Reps
@6
2
Arm Circle
1 Set
12 Reps
@6
3
Viking Press
1 Set
12 Reps
@6
4
Stretching
1 Set
12 Reps
@6
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Face Pull
2 Sets
10 Reps
@6
8
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
9
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6
10
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
11
Stair Climber
1 Set
8 mins
@6
Day 3
1
Shrug (Dumbbell)
1 Set
12 Reps
@6
2
Arm Circle
1 Set
12 Reps
@6
3
Viking Press
1 Set
12 Reps
@6
4
Stretching
1 Set
12 Reps
@6
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7
Face Pull
2 Sets
10 Reps
@6
8
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@6
9
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6
10
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@6
11
Stair Climber
1 Set
9 mins
@6