The Rebuild: Post-Op Breast Augmentation Program

🛠️ 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 continued progress—helping you rebuild muscle safely and effectively.

The program prioritizes glute, quad, and hamstring development through hypertrophy-based training, while keeping all other muscle groups at maintenance volume (≤10 sets). All upper body movements are carefully selected to avoid chest engagement and exclude any exercises that place the chest in a lengthened position—reducing strain and supporting proper healing.

✅ What You Get

• 5-Day Lower Body Focused Training Split
  Strategically supports hypertrophy in glutes, quads, and hamstrings.
• Chest-Safe Upper Body Modifications
  Exercises carefully selected to avoid pec activation and stretching.
• Maintenance Volume for Other Muscle Groups
  Preserves gains across your physique without compromising recovery.
• Surgical Recovery Friendly Design
  Built with your healing timeline and movement limitations in mind.

🔥 Who It’s For

• Women returning to the gym post–breast augmentation
• Lifters seeking a structured, safe lower body program during recovery
• Anyone needing chest-free training modifications without sacrificing intensity

📈 Results You Can Expect

• Continued glute, quad, and hamstring development
• Preserved muscle tone across the full body
• Safer return to training with expert-guided structure
• Confidence and strength during the healing process

🧠 Developed by Holly T. Baxter—IFBB Bikini Pro, Sports Dietitian, and founder of BiaFit™, this program reflects her personal experience and evidence-based approach to helping women train smarter during recovery phases.

Recover with intention. Rebuild with strategy.
Start The Rebuild Program today and come back stronger.