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Tbone Shoulder Friendly Program

by Alex Atwood

Program Description

Unleash your potential with the Tbone Shoulder Friendly Program, a meticulously designed 6-week journey that prioritizes shoulder safety while maximizing strength gains. Comprising 18 workouts spread across six weeks, this program blends targeted exercises like Belt Squats and Cable Kickbacks to sculpt your legs and glutes, while also incorporating upper body movements that protect your shoulders. Each session is crafted to challenge you with a balance of intensity and volume, ensuring you build strength without compromising your joint health. Get ready to elevate your training and achieve your fitness goals with confidence!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 10:10
  • Last Edited
    Aug 05, 2025 11:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8-12 reps
RPE 8-9
2
Glute Kickback (Cable)
3
12-15 reps
RPE 8
3
Cable Lateral Leg Raise
3
10-12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
5
Cable Hip Adduction
3
12-15 reps
RPE 8
6
Standing Calf Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8.5
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7.5
3
Seated Dumbbell Curl
3
12-15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Pallof Press
3
10-12 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 7
5
Lateral Walk Cable
3
10 reps
RPE 8
6
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Belt Squat
4 Sets
8-12 Reps
@8-9
2
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
3
Cable Lateral Leg Raise
3 Sets
10-12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@9
5
Cable Hip Adduction
3 Sets
12-15 Reps
@8
6
Standing Calf Raise
1 Set
AMRAP
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@7-8.5
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@7.5
3
Seated Dumbbell Curl
3 Sets
12-15 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5
Pallof Press
3 Sets
10-12 Reps
@8
6
Cable Crunch
3 Sets
12-15 Reps
@9
Day 3
1
Pull Through (Cable)
3 Sets
12-15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Step-Up (Weighted)
3 Sets
10 Reps
@7
4
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
@7
5
Lateral Walk Cable
3 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
1 mins
@8