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F2 shoulder friendly workout

by Chad E.

Program Description

**F2 Shoulder Friendly Workout** Embark on a 6-week journey designed specifically for those seeking a shoulder-friendly approach to strength training. This program spans 18 sessions, strategically incorporating exercises that minimize shoulder strain while maximizing upper body strength. Each workout blends targeted movements like seated rows, lat pulldowns, and cable raises to build muscle effectively without compromising joint health. Get ready to enhance your strength and stability while keeping your shoulders safe!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 13, 2025 02:56
  • Last Edited
    Sep 24, 2025 12:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Chest
9.3%
Front Delts
9.3%
Biceps
8.8%
Lats
8.6%
Abs
8.6%
Upper Back
8%
Quadriceps
6.2%
Hamstrings
5.1%
Rear Delts
4.9%
Middle Delts
4.9%
Neck
4.1%
Glutes
3.9%
Calves
3.1%
Stretching
2.1%
Forearms
1%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4B
Tricep Rope Push Down (Cable)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
7A
Pallof Press
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Neck Curl
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Straight Arm Pulldown
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Seated Front Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Face Pull
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
7A
Neck Flexion
1
1
15 reps
12 reps
RPE 6
RPE 6
7B
Dead Bug
1
1
15 reps
12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2B
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Seated Calf Raise
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Hip Thrust (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 6
5A
Side Crunch (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 6
5B
Wood Chop
1
1
12 reps
10 reps
RPE 6
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
@6
@6
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@6
7A
Pallof Press
1 Set
1 Set
15 Reps
12 Reps
@6
@6
7B
Neck Curl
1 Set
1 Set
12 Reps
10 Reps
@6
@6
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
5
Seated Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
7A
Neck Flexion
1 Set
1 Set
15 Reps
12 Reps
@6
@6
7B
Dead Bug
1 Set
1 Set
15 Reps
12 Reps
@6
@6
Day 3
1
Belt Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2A
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
2B
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6
@6
4
Hip Thrust (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@6
5A
Side Crunch (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@6
5B
Wood Chop
1 Set
1 Set
12 Reps
10 Reps
@6
@6