Shoulder rehab Laterjet Powerbuilding
Designed for people who have a laterjet operation and want shoulder friendly exercises while also gaining strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 2 | 6 reps | @6 |
| 2 | Pendlay Row | 2 | 6 reps | — |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 1 | 8 reps | — |
| 1 | 10 reps | — | ||
| 3B | Lat Pulldown | 1 | 8 reps | — |
| 1 | 10 reps | — | ||
| 4 | Lateral Raise (Cable) | 2 | 10 reps | — |
| 5 | Band Face Pull | 2 | 12 reps | — |
| Superset | ||||
| 6A | Hammer Curl (Dumbbell) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 6B | Overhead Extension (Dumbbell) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Leg Press | 1 | 10 reps | @9 |
| 1B | Calf Raise (Leg Press) | 1 | 10 reps | @9 |
| Superset | ||||
| 2A | Hip Thrust (Machine) | 1 | 10 reps | @9 |
| 2B | Tibialis Raise | 3 | 20 reps | @9 |
| Superset | ||||
| 3A | Split Squat (Dumbbell) | 2 | 12 reps | @7 |
| 3B | Deadlift (Dumbbell) | 4 | 8 reps | @7 |
| Superset | ||||
| 4A | Abs Crunch (Weighted) | 1 | 10 reps | @9 |
| 4B | Lying Leg Curl | 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 8 reps |
| Superset | |||
| 2A | Bicep Curl (Barbell) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 2B | Kroc Row | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 3 | Bayesian Curl | 2 | 12 reps |
| Superset | |||
| 4A | Pec Deck (Machine) | 2 | 15 reps |
| 4B | Reverse Pec Deck | 2 | 15 reps |
| 4C | Hanging Leg Raise | 2 | 15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Press | 1 | 10 reps | @9 |
| 1B | Calf Raise (Leg Press) | 1 | 10 reps | @9 |
| 2 | Single Leg Deadlift | 2 | 10 reps | @9 |
| Superset | ||||
| 3A | Tibialis Raise | 3 | 20 reps | @9 |
| 3B | Hip Abduction (Band) | 2 | 12 reps | @7 |
| 4 | Hip Adductor (Machine) | 2 | 12 reps | @7 |
| Superset | ||||
| 5A | Leg Curl | 1 | 10 reps | @9 |
| 5B | Leg Extension | 1 | 10 reps | @9 |
| 6 | Back Extension | 1 | 20 reps | @6 |
| 7 | Squat (Low Bar) | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Raise | 1 | 15 reps | @6 |
| 2 | Lateral Raise (Dumbbell) | 1 | 15 reps | — |
| 3 | Pull-Up (Weighted) | 2 | 8 reps | — |
| Superset | ||||
| 4A | Overhead Tricep Extension (Cable) | 2 | 15 reps | — |
| 4B | Standing Pullover (Cable) | 2 | 15 reps | — |
| Superset | ||||
| 5A | Landmine Press | 1 | 8 reps | — |
| 1 | 10 reps | — | ||
| 1 | 12 reps | — | ||
| 5B | Tricep Extension (Cable) | 1 | 8 reps | — |
| 1 | 10 reps | — | ||
| 1 | 12 reps | — | ||
| 6 | Band Face Pull | 2 | 12 reps | — |
| 7 | Shrug (Dumbbell) | 2 | 15 reps | — |
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, Shoulder rehab Laterjet Powerbuilding 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 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 50 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 Laterjet Powerbuilding 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.
Shoulder rehab Laterjet Powerbuilding 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
