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Shoulder Therapy

by Dustin S.
1 athletes joined

Program Description

**Shoulder Therapy** is a comprehensive 6-week program designed to enhance shoulder mobility and strength, perfect for beginners looking to sculpt and stabilize their upper body. With 42 sessions spread throughout the week, you'll engage in targeted exercises like the Posterior Capsular Stretch and Tension Band Rows, focusing on the rear delts and middle delts. This program is ideal for those training at home, requiring minimal equipment while promoting recovery and muscle development. Embrace this journey to stronger shoulders and improved functionality!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 20, 2025 02:24
  • Last Edited
    Nov 20, 2025 02:50
Muscle Engagement
Front
Back
MuscleSet
Rear Delts
50%
Middle Delts
50%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Posterior Capsular Stretch
3
10 reps
RPE 6
2
Tension Band Row
3
10 reps
RPE 6
3
Tension Band Shoulder Extension
3
10 reps
RPE 6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3
10 reps
RPE 6
5
SA Punches
3
10 reps
RPE 6
6
Sidelying ER
3
10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 2
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 3
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 4
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 5
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 6
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6
Day 7
1
Posterior Capsular Stretch
3 Sets
10 Reps
@6
2
Tension Band Row
3 Sets
10 Reps
@6
3
Tension Band Shoulder Extension
3 Sets
10 Reps
@6
4
Tension Band Bilateral Horizontal Abduction—Palms Up
3 Sets
10 Reps
@6
5
SA Punches
3 Sets
10 Reps
@6
6
Sidelying ER
3 Sets
10 Reps
@6