Aging Warrior: Shoulder Recovery

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