Best Hypertrophy Program Without Heavy Weights

Hopefully next month I will be able to go back to gym, however at least in the beginning I will have to avoid lifting anything heavier than 10 kilograms. What would be best workout routine?

Pre-fatigue everything, example: lateral raises >> ohp for delts and leg extensions followed by goblet squats for legs /quads.

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Very high reps to failure in whatever lifts you can do.
Kind of assuming you had a procedure and the surgeon gave you a limit?

I got a pretty stern look from the surgical PA-C after she carved a chunk of melanoma and meat out of my back and my first question was: when can I lift?
Answer:“Nothing for 2 weeks! Do NOT pop those sutures!”

I wasn’t stupid because those stitches were internal and external but I just used very light weights and didn’t put stretch on the stiches. Did whatever I could every day and was fine. Actually a nice forced change of pace.

Be wise. I worked in a surgical practice for 7 years. I’ve seen the people who really pushed the surgeons limits and they paid for it.

Yes, I had the hydrocelectomy and I had to avoid lifting heavier than 5kgs for two weeks, and had to be careful for two months.

@ziga Well, I should look more closely at WHEN the original post was before replying obviously. Hope you’ve recovered well and are back at it.

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Pre exhaust has been found to be ineffective or largely of no real benefit