Upper Body Strength & Shoulder Health Program

Elevate your upper body strength and shoulder health with this comprehensive 8-week program designed for dedicated lifters. Comprising 4 targeted workouts each week, you'll engage in a variety of exercises, including Face Pulls, Chest Presses, and Dumbbell Lateral Raises, all aimed at building muscle and enhancing joint stability. Perfect for those with access to a full gym, this program emphasizes proper form and effective intensity, ensuring you develop a powerful upper body while safeguarding your shoulders. Get ready to push your limits and achieve impressive results!

This 8-week Upper Body Strength & Shoulder Health Program is designed to build muscle, improve posture, and strengthen key stabilizers so your shoulders stay healthy under load. Across 32 structured sessions (about 60 minutes each), you’ll progress through carefully selected exercises like face pulls, presses, rows, lateral raises, and dead hangs—balancing pushing and pulling for optimal joint health and muscle growth.

Whether you’re a beginner or intermediate lifter, this program blends strength, mobility, and tendon-friendly training to help you gain size, confidence, and resilience—without sacrificing shoulder health. It’s especially effective for those focusing on shoulder health or tendon rehab, making it a safe and structured path back to stronger lifting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Face Pull

Floor Press (Dumbbell)

Chest Press (Machine)

Push Up

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Dead Hang

Push 2

Standing Pullover (Cable)

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Hammer Curl (Cable)

Shrug (Dumbbell)

Pull 1

Push Up (Incline)

Landmine Press

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push 1

Single Arm High Row (Cable)

Lat Pulldown

Rear Delt Fly (Cable)

Pull 2

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