Intermediate–AdvancedFree

Aging Warrior: Shoulder Recovery

Hypertrophy for aging lifters

Luis S.· Jun 2024

11athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

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

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

15.9%

Lats

12.2%

Biceps

10.4%

Glutes

9.6%

Hamstrings

9.6%

Quadriceps

7.8%

Calves

Triceps

5.6%

Chest

4.4%

Abs

3.4%

Front Delts

3.1%

Rear Delts

2.9%

Middle Delts

Lower Back

1.7%

Forearms

1.7%

Adductors

1.3%

Other

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bent Over Row (Barbell)	4	8–10 reps	@6–7
2	Lat Pulldown	4	10–12 reps	@6–7
Superset
3A	Cable Crossover	4	12–15 reps	@6–7
3B	Face Pull	4	15–20 reps	@6–7
Superset
4A	Bicep Curl (Cable)	4	12–15 reps	@6–7
4B	V-Handle Tricep Pushdown (Cable)	4	15–20 reps	@6–7
5	Light Jog	1	15–20 min	@6–7

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	3	6–8 reps	@6–7
2	Hip Thrust (Barbell)	4	10–12 reps	@6–7
3	Seated Calf Raise	4	12–15 reps	@6–7
Superset
4A	Single Leg Press	4	10–12 reps	@6–7
4B	Lying Leg Curl	4	12–15 reps	@6–7
5	Calf Raise (Leg Press)	4	15–20 reps	@7–8
6	Static Step Up	1	10–15 min	@6–7

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	4	6–8 reps	@6–7
2	Seated Row (Cable)	4	10–12 reps	@6–7
Superset
3A	Pec Deck (Machine)	4	12–15 reps	@6–7
3B	Shrug (Dumbbell)	4	15–20 reps	@6–7
Superset
4A	Bicep Curl (Machine)	4	10–12 reps	@6–7
4B	Overhead Tricep Extension (Cable)	4	12–15 reps	@6–7
5	Light Jog	1	15–20 min	@6–7

#	Exercise	Sets	Reps	Intensity
Superset
1A	Chin-Up (Weighted)	4	6–8 reps	@6–7
1B	Chest Supported Row (Machine)	4	10–12 reps	@6–7
Superset
2A	Pullover (Dumbbell)	4	10–12 reps	@6–7
2B	Reverse Pec Deck	4	12–15 reps	@6–7
Superset
3A	Concentration Curl	4	12–15 reps	@6–7
3B	Tricep Extension (Machine)	4	12–15 reps	@6–7
4	Light Jog	1	15–20 min	@6–7

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	3	6–8 reps	@6–7
2	Romanian Deadlift (Barbell)	4	10–12 reps	@6–7
3	Standing Calf Raise	4	12–15 reps	@6–7
Superset
4A	Glute Kickback	4	12–15 reps	@6–7
4B	Leg Extension	4	15–20 reps	@6–7
5	Seated Calf Raise	4	15–20 reps	@6–7
6	Static Bike	1	10–15 reps	@6–7

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Aging Warrior: Shoulder Recovery is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Aging Warrior: Shoulder Recovery is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Aging Warrior: Shoulder Recovery is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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