Broken shoulder fixeroonie
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 0 reps | @8 |
| 1 | 0 reps | @8.5 | ||
| 1 | 0 reps | @9 | ||
| 1 | 0 reps | @9.5 | ||
| 2 | Band Pull Apart | 4 | 0 reps | @7 |
| 3 | Chest Press (Machine) | 1 | 0 reps | @8 |
| 2 | 0 reps | @8.5 | ||
| Superset | ||||
| 4A | Med Ball Slam | 3 | 26 reps | @8.5 |
| 4B | Neck Work | 3 | 12–15 reps | @9.5 |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 0 reps | — |
| 6 | Leg Extension | 3 | 0 reps | — |
| Superset | ||||
| 7A | Seated Hamstring Curl | 3 | 12 reps | @8 |
| 7B | Standing Calf Raise | 3 | 15 reps | @9 |
| Superset | ||||
| 8A | Sit Up | 3 | 15–20 reps | @9 |
| 8B | Bicep Curl (Cable) | 3 | 12–15 reps | @8 |
| 8C | Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Push Up | 1 | 0 reps | @8 |
| 2 | 0 reps | @8.5 | ||
| 1 | 0 reps | @9 | ||
| 1B | Med Ball Slam | 3 | 0 reps | @7 |
| Superset | ||||
| 2A | Seated Wide-Grip Row (Cable) | 4 | 0 reps | — |
| 2B | Band Pull Apart | 3 | 0 reps | — |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 4 | 0 reps | — |
| 3B | Romanian Deadlift (Dumbbell) | 4 | 0 reps | — |
| Superset | ||||
| 4A | Close Grip Bench Press (Smith Machine) | 3 | 0 reps | — |
| 4B | Face Pull | 3 | 0 reps | — |
| Superset | ||||
| 5A | Pistol Squat | 2 | 0 reps | @9 |
| 5B | Lying Leg Raise | 2 | 0 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 30 min | @8 |
| Superset | ||||
| 2A | Bicep Curl (EZ Bar) | 1 | 0 reps | — |
| 2 | 0 reps | @7 | ||
| 2B | French Press | 3 | 0 reps | — |
| Superset | ||||
| 3A | Neck Work | 3 | 12 reps | @9.5 |
| 3B | Trapbar High Pull | 3 | 12 reps | @8.5 |
| Superset | ||||
| 4A | Med Ball Slam | 3 | 0 reps | — |
| 4B | Band Pull Apart | 3 | 0 reps | — |
| Superset | ||||
| 5A | Sit Up | 3 | 0 reps | — |
| 5B | Bicep Curl (Cable) | 3 | 0 reps | — |
| 5C | Tricep Pushdown (Cable) | 3 | 0 reps | — |
| Superset | ||||
| 6A | Standing Calf Raise | 3 | 0 reps | — |
| 6B | Face Pull | 3 | 0 reps | — |
| 6C | Lateral Raise (Dumbbell) | 3 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 1 | 12 reps | @8.5 |
| 2 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| Superset | ||||
| 2A | Landmine Press | 3 | 8 reps | @8 |
| 2B | T-Bar Row | 3 | 8 reps | @8 |
| Superset | ||||
| 3A | Leg Press | 1 | 10 reps | @8.5 |
| 2 | 10 reps | @9 | ||
| 3B | Single Leg Hip Thrust | 2 | 12–15 reps | @8.5 |
| 1 | 12–15 reps | @10 | ||
| Superset | ||||
| 4A | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4B | Leg Extension | 2 | 15–20 reps | @9 |
| 1 | 15–20 reps | @10 | ||
| Superset | ||||
| 5A | Pullover (Machine) | 3 | 10 reps | @8 |
| 5B | Seated Hamstring Curl | 3 | 15–20 reps | @8 |
| Superset | ||||
| 6A | Russian Twist | 3 | 15 reps | @8 |
| 6B | Bicep Curl (Cable) | 3 | 12 reps | @8 |
| 6C | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Prowler Push | 1 | 4 reps | @9 |
| 2 | 0 reps | — | ||
| 1B | Burpee | 3 | 12 reps | — |
| 1C | Sit Up | 3 | 15 reps | — |
| Superset | ||||
| 2A | Med Ball Slam | 3 | 0 reps | — |
| 2B | Band Pull Apart | 3 | 0 reps | — |
| Superset | ||||
| 3A | Farmer's Walk (Weighted) | 3 | 4–6 reps | @8 |
| 3B | Face Pull | 3 | 12–15 reps | @8 |
| 3C | Run | 3 | 0.5 min | @10 |
| Superset | ||||
| 4A | Trapbar High Pull | 3 | 12 reps | @8.5 |
| 4B | Neck Work | 3 | 12 reps | @8.5 |
| 5 | Run | 1 | 30–45 min | @6.5 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Broken shoulder fixeroonie is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage 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.
Broken shoulder fixeroonie 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Broken shoulder fixeroonie 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
