Spring Workout Programme
A workout for anyone struggling with a shoulder impingement.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Hack Squat | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Leg Extension | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Farmer's Walk (Weighted) | 1 | 60 reps |
| 1 | 60 reps | ||
| 1 | 60 reps | ||
| 5 | Seated Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 6 | Heel Tap | 1 | 25 reps |
| 1 | 25 reps | ||
| 1 | 25 reps | ||
| 7 | Plank | 1 | 35 reps |
| 1 | 35 reps | ||
| 1 | 35 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Close Grip Bench Press (Smith Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Neutral Grip Dumbbell Bench Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Standing Cable Chest Press | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Tricep Rope Push Down (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 6 | Dip (Assisted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Lying Leg Curl | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Hip Thrust (Machine) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Seated Calf Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 5 | Bicycle Crunch | 1 | 25 reps |
| 1 | 25 reps | ||
| 1 | 25 reps | ||
| 6 | Hanging Leg Raise | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Dumbbell Row | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Straight Arm Pulldown | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Spider Curl | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Face Pull | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Dumbbell Scaption | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Skull Crusher (EZ-Bar) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Wrist Curls | 1 | 15 reps |
| 1 | 15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Spring Workout Programme is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
Spring Workout Programme 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spring Workout Programme 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.
Get started
