Bad Shoulder/Hips Bro Split
A body building strength program for people with shoulder injuries and hip injuries.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Abductor (Machine) | 4 | 15 reps | @8 |
| 2 | Trap Bar Deadlift | 4 | 6–8 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Hip Thrust Machine | 3 | 14–16 reps | @9 |
| 5 | Hamstring Curl | 3 | 12–14 reps | @8 |
| 6 | Seated Calf Raise | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @9 |
| 2 | Seated Row (Cable) | 4 | 10–12 reps | @8 |
| Superset | ||||
| 3A | Chest Supported Row (Dumbbell) | 3 | 12 reps | @9 |
| 3B | Bicep Curl (EZ Bar) | 3 | 10 reps | @9 |
| 4 | Back Extension (Weighted) | 3 | 15 reps | @9 |
| 5 | Hammer Curl | 3 | 10–12 reps | @9 |
| Superset | ||||
| 6A | Cable Crunch | 3 | 15 reps | @9 |
| 6B | Hanging Leg Raise | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Press (Dumbbell) | 4 | 8–10 reps | @8 |
| 2 | Chest Fly (Machine) | 4 | 14–16 reps | @8 |
| Superset | ||||
| 3A | Chest Fly (Cable) | 1 | 14–16 reps | @9 |
| 3B | Skull Crusher (Barbell) | 3 | 8–10 reps | @9 |
| 4 | Push Up | 3 | AMRAP | @10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 8–10 reps | @8 |
| 2 | Single Arm Rear Delt Cable Fly | 2 | 16 reps | @8 |
| Superset | ||||
| 3A | Chest Supported Row (Dumbbell) | 3 | 10 reps | @9 |
| 3B | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Face Away Cable Curl | 4 | 14–16 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 14–16 reps | @9 |
| Superset | ||||
| 6A | Reverse Abs Crunch (Bodyweight) | 3 | 15–20 reps | @9 |
| 6B | Hanging Leg Raise | 3 | 8–10 reps | @9 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bad Shoulder/Hips Bro Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 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.
Bad Shoulder/Hips Bro Split is structured around 4 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bad Shoulder/Hips Bro Split 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
