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Shoulder Rehab Lift

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1 athletes joined

Program Description

Ac Joint Rehab

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 03:44
  • Last Edited
    Mar 30, 2026 06:01
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Hamstrings
14%
Upper Back
11.6%
Glutes
11.6%
Biceps
9.5%
Lats
9.1%
Calves
6.6%
Abs
5.4%
Triceps
5%
Forearms
3.7%
Adductors
2.5%
Abductors
1.7%
Lower Back
1.7%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 8
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
5
Calf Raise (Bodyweight)
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
5
Hanging Knee Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
12-15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Calf Raise (Bodyweight)
4
15-20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 2
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
Day 3
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Hanging Knee Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9