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Aging Warrior: Shoulder Recovery
by Luis S.
1 athletes joined
Program Description
This is a program meticulously designed for middle-aged athletes (45+ years) who aim to increase muscle size and strength while prioritizing shoulder recovery and overall joint health. The program spans four weeks and includes a balanced mix of upper and lower body workouts, integrating scientific principles of hypertrophy and strength training. The primary focus is on the back, arms, and glutes, with a gradual introduction of shoulder exercises to minimize joint stress and support recovery. Philosophy and Purpose: The program emphasizes the importance of structured progression, ensuring that exercises are performed with proper form and appropriate intensity to prevent injury. By incorporating a blend of compound and isolation exercises, it targets muscle groups effectively while allowing for adequate recovery periods. The use of cables and machines for pec exercises helps to minimize stress on the shoulders, and the program gradually introduces shoulder exercises from Week 2 onwards to support rehabilitation and strengthen the shoulder joints and tendons. Structure: Duration: 4 weeks Focus: Muscle hypertrophy and strength, shoulder recovery, and joint health Training Days: 5 days per week (3 upper body, 2 lower body) Week 1: Focus on back, arms, and glutes No shoulder exercises Strength training for squats and deadlifts at 75-85% 1RM Weeks 2-4: Gradual introduction of shoulder exercises Maintain focus on back, arms, and glutes Progressive overload for hypertrophy and strength Total Weekly Sets: Back: 24 sets Biceps: 27 sets Triceps: 27 sets Shoulders: 16-18 sets (from Week 2) Glutes and Legs: 36 sets
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jun 22, 2024 05:32
Last Edited
Jul 14, 2024 09:27
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Week 1
1 / 4 Weeks
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
6-8 Reps
@6-7
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@6-7
3
Seated Calf Raise
4 Sets
12-15 Reps
@6-7
4A
Single Leg Press
4 Sets
10-12 Reps
@6-7
4B
Lying Leg Curl
4 Sets
12-15 Reps
@6-7
5
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@7-8
6
Static Step Up
1 Set
10-15 mins
@6-7
Day 1
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@6-7
2
Lat Pulldown
4 Sets
10-12 Reps
@6-7
3A
Cable Crossover
4 Sets
12-15 Reps
@6-7
3B
Face Pull
4 Sets
15-20 Reps
@6-7
4A
Bicep Curl (Cable)
4 Sets
12-15 Reps
@6-7
4B
V-Handle Tricep Pushdown (Cable)
4 Sets
15-20 Reps
@6-7
5
Light Jog
1 Set
15-20 mins
@6-7
Day 3
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@6-7
2
Seated Row (Cable)
4 Sets
10-12 Reps
@6-7
3A
Pec Deck (Machine)
4 Sets
12-15 Reps
@6-7
3B
Shrug (Dumbbell)
4 Sets
15-20 Reps
@6-7
4A
Bicep Curl (Machine)
4 Sets
10-12 Reps
@6-7
4B
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@6-7
5
Light Jog
1 Set
15-20 mins
@6-7
Day 4
1A
Chin-Up (Weighted)
4 Sets
6-8 Reps
@6-7
1B
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@6-7
2A
Pullover (Dumbbell)
4 Sets
10-12 Reps
@6-7
2B
Reverse Pec Deck
4 Sets
12-15 Reps
@6-7
3A
Concentration Curl
4 Sets
12-15 Reps
@6-7
3B
Tricep Extension (Machine)
4 Sets
12-15 Reps
@6-7
4
Light Jog
1 Set
15-20 mins
@6-7
Day 5
1
Squat (Low Bar)
3 Sets
6-8 Reps
@6-7
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6-7
3
Standing Calf Raise
4 Sets
12-15 Reps
@6-7
4A
Glute Kickback
4 Sets
12-15 Reps
@6-7
4B
Leg Extension
4 Sets
15-20 Reps
@6-7
5
Seated Calf Raise
4 Sets
15-20 Reps
@6-7
6
Static Bike
1 Set
10-15 Reps
@6-7