The Post-Surgery Muscle Rebuild Program

Wenning Strength

Coach
Matt Wenning

You've received the green light from your doctor to resume your workout routine, but the last thing you want is to jeopardize your recovery by jumping in too quickly. That's where our program comes in. Designed to guide you safely and effectively back into training, we're here to ensure you regain your strength and vitality the right way.

Your muscle mass may have diminished during your recovery, but it's not lost forever. With the right approach, you can rebuild it stronger than before. Our 11-week program emphasizes smart, thoughtful workouts tailored to your needs, ensuring you make progress while safeguarding your health.

Features
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Coaches At Your Fingertips
Our Coaches, along with our active community, are here to help you through the programming.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Cable Machine // Bands // Bench // EZ Curl Bar // Squat Rack or Stable Surface // Kettlebell // Box or Platform
Recommended
Fat Grip // Bench with Incline Option // Hot Tub // Stretching Mat // Cable Machine with Handles // Stability Ball or Bench
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Sample Week
Week 1 of 12-week program
Sunday
DAY 1: CHEST

A1

DB Bench Press

2 x 25

A2

Lat Pulldowns

2 x 25

A3

Cross Body Tricep Extension

2 x 25

B

Narrow Grip Bench Press

6 x 10

C1

Incline Barbell Row

3 x 12

C2

Cable Flys

3 x 12

Monday
DAY 2: BACK/GLUTES

A1

Single Leg Hamstring curls

2 x 25

A2

Banded Hamstring Curls

2 x 25

A3

DB Alt Toe Touch

3 x 10

B

Trap Bar Deadlift

C1

DB Bent Over Row

3 x 12

C2

Band Rear Delt Pull Aparts

Tuesday
DAY 3: OFF

A

REST

Wednesday
DAY 4: SHOULDERS

A1

Cable Lateral Raises

3 x 12

A2

Band Face Pulls

3 x 12

A3

Standing DB Military Press

A4

Poliquin Internal/External Rotations

3 x 12

Thursday
DAY 5: ARMS

A1

Reverse Curls

2 x 25

A2

Overhead Tricep Extension

2 x 25

A3

DB Skull Crushers

2 x 25

B1

Cable Single Arm Pushdown

B2

DB Arnold Curls

B3

Preacher Curls

5 x 10

Friday
DAY 6: LEGS

A1

Suitcase carry/ Chaotic Farmers Suitcase Carry

2 x 40

A2

Single Leg Donkey Calf Raises

2 x 25

A3

DB Step Ups

2 x 10

B

Trap Bar Deadlift

6 x 6

C1

Kneeling Band Crunch

C2

Single Leg Hamstring curls

Friday
MINI-WORKOUT (6hrs Pre or Post)

A

Hot tub

@ 12:00

B

Stretch

@ 12:00

Saturday
DAY 7: OFF

A

REST

Coach
coach-avatar Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

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Rebuild Yourself

If you trust one person to help you rebuild what you've lost after surgery, it should be Matt Wenning. His education and experience are perfect to help you bounce back. Get the results you need with THIS program.

Get The Post-Surgery Muscle Rebuild Program
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
I see the term “meso” a lot. What does that mean
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).
What does RPE mean and how do I implement it into my workouts?
The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
What if my schedule doesn't permit me to train four days a week?
Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos?
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.
The Proof
verified-athlete-avatar Stone Cold Steve Austin

Professional Wrestler (Retired)

Verified Athlete

"It’s been a lot of fun training with so much structure."

verified-athlete-avatar Don Saladino

Coach & Fitness Entrepreneur

Verified Athlete

"If you’re someone that is looking to pursue athletic performance, Matt’s one of your guys."

verified-athlete-avatar Gunnar Peterson

Personal trainer and Author

Verified Athlete

"His programming is second to none."

verified-athlete-avatar Rob Mayzer

Powerlifter

Verified Athlete

"Matt’s the only one I’ve ever been able to train with that I didn’t get injured from working out with."

The Post-Surgery Muscle Rebuild Program