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by g K.

Program Description

heal rotator cuff

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 02, 2025 09:04
  • Last Edited
    Nov 02, 2025 09:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.6%
Quadriceps
14.7%
Hamstrings
13.7%
Forearms
9.9%
Adductors
6.8%
Lats
6.5%
Abductors
5.1%
Upper Back
5.1%
Lower Back
3.2%
Biceps
2.9%
Abs
2.8%
Middle Delts
0.8%
Calves
0.7%
Front Delts
0.5%
Triceps
0.4%
Rear Delts
0.1%
Chest
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10A
Leg Press
3
6-12 reps
-
10B
Calf Raise (Leg Press)
3
10-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing W - Theraband
2
10-20 reps
-
2
Wall Walk - Theraband
4
4-5 reps
-
3
High Row - PT Edition
2
-
-
4
Low Row - PT Edition
2
10-20 reps
-
5
Shoulder Scaption - PT
2
10-20 reps
-
6
Squat (Barbell)
4
6-12 reps
-
7A
Wrist Curls
3
10-12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
10-12 reps
-
8A
Hip Thrust (Machine)
3
6-12 reps
-
8B
KAS Glute Bridge
3
6-12 reps
-
9
Single Leg Press
3
6-12 reps
-
10
Leg Press
3
6-12 reps
-
11
Glute Med Kickback
3
6-12 reps
-
12
Hip Adductor (Machine)
3
10-12 reps
-
13
Hip Abductor (Machine)
3
10-12 reps
-
14
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
1
3-6 reps
-
2
Lat Pulldown
4
6-12 reps
-
3
Chest Supported Row (Machine)
3
6-12 reps
-
4
Barbell Row
3
6-12 reps
-
5
Seated Row (Cable)
3
6-12 reps
-
6
Bayesian Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Half Kneeling Unilateral Cable Row
4
8-12 reps
-
9
Side Crunch (Cable)
3
10-12 reps
-
10
Kneeling Cable Crunch
4
8-12 reps
-
11A
Lateral Raise (Cable)
3
8-12 reps
-
11B
Lateral Raise (Dumbbell)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Flexor Raise
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-12 reps
-
3A
Sumo Squat
3
6-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Stiff Leg Deadlift
3
6-12 reps
-
5
B-Stance Romanian Deadlift W/Rotation
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Standing W - Theraband
2 Sets
10-20 Reps
-
2
Wall Walk - Theraband
4 Sets
4-5 Reps
-
3
High Row - PT Edition
2 Sets
-
-
4
Low Row - PT Edition
2 Sets
10-20 Reps
-
5
Shoulder Scaption - PT
2 Sets
10-20 Reps
-
6
Squat (Barbell)
4 Sets
6-12 Reps
-
7A
Wrist Curls
3 Sets
10-12 Reps
-
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-12 Reps
-
8A
Hip Thrust (Machine)
3 Sets
6-12 Reps
-
8B
KAS Glute Bridge
3 Sets
6-12 Reps
-
9
Single Leg Press
3 Sets
6-12 Reps
-
10A
Leg Press
3 Sets
6-12 Reps
-
10B
Calf Raise (Leg Press)
3 Sets
10-12 Reps
-
11
Glute Med Kickback
3 Sets
6-12 Reps
-
12
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
13
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
14
Farmer's Walk (Weighted)
1 Set
-
Day 2
1
Jefferson Curl
1 Set
3-6 Reps
-
2
Lat Pulldown
4 Sets
6-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
6-12 Reps
-
4
Barbell Row
3 Sets
6-12 Reps
-
5
Seated Row (Cable)
3 Sets
6-12 Reps
-
6
Bayesian Curl
4 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
8
Half Kneeling Unilateral Cable Row
4 Sets
8-12 Reps
-
9
Side Crunch (Cable)
3 Sets
10-12 Reps
-
10
Kneeling Cable Crunch
4 Sets
8-12 Reps
-
11A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
11B
Lateral Raise (Dumbbell)
3 Sets
4-8 Reps
-
Day 3
1
Hip Flexor Raise
1 Set
3-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6-12 Reps
-
3A
Sumo Squat
3 Sets
6-12 Reps
-
3B
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Stiff Leg Deadlift
3 Sets
6-12 Reps
-
5
B-Stance Romanian Deadlift W/Rotation
3 Sets
6-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
-
-
Day 5
1
Bench Press (Dumbbell)
1 Set
-
-