Program Description
Retain muscle and rehab bad shoulder by strengthening it. Any unilateral exercises start in the bad arm. On the bad arm, we train as hard as possible with good technique and beyond failure reps with good technique. On the good arm, we only match the reps.
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 24, 2025 04:52
- Last EditedAug 24, 2025 05:20
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
JM Press
3
-
3
Lying Reverse Fly
3
-
4
Push Up
2
-
5
Chest Supported Row (Machine)
3
-
6
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
-
2
Leg Press
3
-
3
Back Extension (Weighted)
3
-
4
Walking Lunge (Dumbbell)
2
-
5
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12 reps
-
2
Chin-Up (Weighted)
1
3
6 reps
10 reps
-
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
2
JM Press3 Sets
-
3
Lying Reverse Fly3 Sets
-
4
Push Up2 Sets
-
5
Chest Supported Row (Machine)3 Sets
-
6
Lateral Raise (Dumbbell)3 Sets
-
Day 2
1
Leg Curl3 Sets
-
2
Leg Press3 Sets
-
3
Back Extension (Weighted)3 Sets
-
4
Walking Lunge (Dumbbell)2 Sets
-
5
Face Pull2 Sets
-
Day 3
1
Chest Supported Row (Dumbbell)3 Sets
12 Reps
-
2
Chin-Up (Weighted)1 Set
3 Sets
6 Reps
10 Reps
-
-
3
Tricep Pushdown (Cable)3 Sets
15 Reps
-
4
Reverse Pec Deck3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-