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Full Body with Shoulder PT Program

by Hops_Lifts

Program Description

To help you stay strong and recover from a shoulder injury while not feeling the pressure of over lifting at a gym. Please note that this program is best for someone who has a mild shoulder injury. Please consult your doctor and physical therapist to adapt this to your needs.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 30, 2024 05:20
  • Last Edited
    Jun 18, 2025 09:52

Summary

Transform your fitness routine with the Full Body with Shoulder PT Program, an 8-week journey designed to enhance strength and stability across all major muscle groups. With four sessions per week, this program combines upper and lower body workouts with targeted shoulder rehabilitation exercises, ensuring a balanced approach to fitness. Expect to engage in supersets that challenge your muscles while promoting mobility and injury prevention. Perfect for at-home training, this program will empower you to build strength and improve your overall performance.
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Arm Circle
2 Sets
30-40 Reps
-
1B
Band Pull Apart
2 Sets
10-15 Reps
-
2A
Standing Vertical Row (Band)
3 Sets
15-20 Reps
-
2B
Chest Press (Band)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)
2 Sets
8-15 Reps
-
3B
Tricep Push Down (Band)
2 Sets
15-20 Reps
-
3C
Lying Leg Raise
2 Sets
AMRAP
-
4A
Thoracic Extension Stretch
2 Sets
10 Reps
-
4B
Doorway Stretch (Low)
2 Sets
0.5 mins
-
Day 2
1A
Squat (Bodyweight)
3 Sets
15-20 Reps
-
1B
Calf Raise (Bodyweight)
3 Sets
15-25 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
2B
Lunge (Dumbbell)
3 Sets
10-15 Reps
-
3A
Single Leg Glute Bridge
3 Sets
10-15 Reps
-
3B
Bird Dog
2 Sets
AMRAP
-
4A
Squat With Reach
2 Sets
8-12 Reps
-
4B
Hamstring Stretch with Rotation
2 Sets
8-12 Reps
-
Day 3
1
Arm Circle
2 Sets
40 Reps
-
2
Shoulder YTWL
2 Sets
40 Reps
-
3
No Monies (External Shoulder Rotations) with Band
3 Sets
10 Reps
-
4A
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
-
4B
Chest Press (Band)
2 Sets
10-15 Reps
-
5A
D2 Shoulder Flexion
2 Sets
10-20 Reps
-
5B
D1 Shoulder Extension
2 Sets
10-20 Reps
-
6A
Tricep Push Down (Band)
2 Sets
15 Reps
-
6B
Hammer Curl
2 Sets
10 Reps
-
7
Doorway Stretch (Low)
2 Sets
0.5 mins
-
Day 4
1A
High Knees
2 Sets
1 mins
-
1B
Squat (Bodyweight)
2 Sets
10-15 Reps
-
2A
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
-
2B
Standing Calf Raise
2 Sets
15-25 Reps
-
3A
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
-
3B
Lateral Banded Walk
2 Sets
15-25 Reps
-
4A
Lying Leg Raise
2 Sets
AMRAP
-
4B
Dead Bug
2 Sets
AMRAP
-
5
Squat With Reach
2 Sets
AMRAP
-
6
Stretching
1 Set
2 mins
-