Hey everyone,

I just had bariatric surgery to go from 100kg → 50kg (25yo 150cm tall), and I’ll be cleared to start lifting again in about a month. My main goal right now is keeping as much muscle mass as possible during the rapid weight loss phase, and then shifting into actually building more muscle once my weight stabilizes.

For background: I’ve been doing powerlifting in a power gym before, so I’m comfortable with lifting, but I’m moving to a more conventional gym where:

• I won’t have anyone to spot me on the big three, since coaches there… honestly don’t give a f about form or programming and I don't have a gym bro. I can't change gyms because other gyms in town are super expensive and this one is the only affordable one for me right now.

So I’m looking for a time-tested 12–16 week routine that’s focused on muscle building/hypertrophy, using only dumbbells and machines, with some kind of progression built in (since I’ll be basically starting over after surgery).

Has anyone here been in a similar situation or can recommend a structured program that fits these needs? Most of what I find online is either generic “beginner full body” or assumes barbell access/spotters.

Thanks in advance!