5-day lower body-focused split supports glute, quad, and hamstring hypertrophy for safe muscle rebuilding
Chest-safe upper body exercises avoid pec activation and stretching to reduce strain during recovery
Maintenance volume for other muscle groups preserves gains without compromising recovery
Surgical recovery-friendly design tailored to post-operative restrictions
Expert-guided structure led by Holly T Baxter, IFBB bikini pro, and sports dietitian
Summarized by Shop
🛠️ Restore Strength. Honor Recovery. Rebuild With Purpose. The Rebuild is a 5-day lower-body dominant training program specifically designed for female lifters navigating their return to training after breast augmentation surgery. This thoughtful and intentional approach honors post-operative restrictions while still allowing for continu
Program Duration
5 days
Focus
Glute, quad, and hamstring hypertrophy
Upper Body
Chest-free modifications only
Sets
10 sets per exercise
Volume
Maintenance for upper body and other muscle groups