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Shoulder Rehab
BeginnerFree

Shoulder Rehab

Adam M.
Adam M.· Aug 2024
75athletes running this program
iOS & Android

Overview

Length
3 weeks
Days / week
3 days
Level
Beginner
Goal
Athletics, Women's
Equipment
Full Gym
Session length
30 min
Do you have shoulder pain during Benching or other exercises? Did you tear your shoulder? Do everyday tasks hurt your shoulder or rotator cuffs? Do you want better shoulder health? If taken seriously this program should help, you may need to do it multiple times to see the best results. You should be running a general strength, calisthenics, or hypertrophy program along side this because you need the surrounding muscles of the shoulder to be strong too.

Who it's for

Beginners new to structured strength training
Athletes focused on athletics and women's
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1A Internal Rotation28–15 reps@7
1BExternal Rotation28–15 reps@7
2Face Pull (Rotator Cuff)215–20 reps@7
3Cable Y Raise (Rehab)212–15 reps@7
#ExerciseSetsRepsLoad
Superset
1A Internal Rotation28–15 reps@7
1BExternal Rotation28–15 reps@7
2Face Pull (Rotator Cuff)215–20 reps@7
3Cable Y Raise (Rehab)212–15 reps@7
#ExerciseSetsRepsLoad
Superset
1A Internal Rotation28–15 reps@7
1BExternal Rotation28–15 reps@7
2Face Pull (Rotator Cuff)215–20 reps@7
3Cable Y Raise (Rehab)212–15 reps@7

Weeks 2–3 are in the app

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

Common questions

Yes, Shoulder Rehab is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 30 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.

Shoulder Rehab is structured around 3 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Shoulder Rehab 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android