resurrection symphony

by Nate L.

Program Description

Repair Shoulder

Program Overview

Level
Beginner
Goal
Muscle
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 31, 2026 10:42
Last Edited
Apr 06, 2026 07:02

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12%

Glutes

11.5%

Quadriceps

10.2%

Hamstrings

10.2%

Abs

9.8%

Triceps

7.7%

Front Delts

7.7%

Lats

7.7%

Rear Delts

5.4%

Lower Back

5.1%

Chest

5.1%

Biceps

3.8%

Middle Delts

2.6%

Adductors

1.3%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Y Raise (Dumbbell)

2

15 reps

-

2

Reverse Lunge (Dumbbell)

2

12 reps

-

3

Romanian Deadlift (Dumbbell)

2

12 reps

-

4

Push Up

2

20 reps

-

5

Chest Supported Row (Machine)

2

10 reps

-

6

Hanging Leg Raise

2

-

Day 1

1

Y Raise (Dumbbell)

3

15 reps

-

2

Reverse Lunge (Dumbbell)

3

12 reps

-

3

Romanian Deadlift (Dumbbell)

3

12 reps

-

4

Push Up

3

20 reps

-

5

Chest Supported Row (Machine)

3

10 reps

-

6

Hanging Leg Raise

2

-

Day 1

1

Y Raise (Dumbbell)

3

15 reps

-

2

Reverse Lunge (Dumbbell)

4

12 reps

-

3

Romanian Deadlift (Dumbbell)

4

12 reps

-

4

Push Up

4

20 reps

-

5

Chest Supported Row (Machine)

4

10 reps

-

6

Hanging Leg Raise

2

-

Day 1

1

Y Raise (Dumbbell)

3

15 reps

-

2

Reverse Lunge (Dumbbell)

4

12 reps

-

3

Romanian Deadlift (Dumbbell)

4

12 reps

-

4

Push Up

4

20 reps

-

5

Chest Supported Row (Machine)

4

10 reps

-

6

Hanging Leg Raise

2

-

Day 2

1

Face Pull

2

12 reps

-

2

Bulgarian Split Squat (Dumbbell)

2

10 reps

-

3

Good Morning

2

12 reps

-

4

Overhead Press (Dumbbell)

2

15 reps

-

5

Lat Pulldown

2

15 reps

-

6

Hanging Leg Raise

2

15 reps

-

Day 2

1

Face Pull

3

12 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

3

Good Morning

3

12 reps

-

4

Overhead Press (Dumbbell)

3

15 reps

-

5

Lat Pulldown

3

15 reps

-

6

Hanging Leg Raise

2

15 reps

-

Day 2

1

Face Pull

3

12 reps

-

2

Bulgarian Split Squat (Dumbbell)

4

10 reps

-

3

Good Morning

4

12 reps

-

4

Overhead Press (Dumbbell)

4

15 reps

-

5

Lat Pulldown

4

15 reps

-

6

Hanging Leg Raise

2

15 reps

-

Day 2

1

Face Pull

3

12 reps

-

2

Bulgarian Split Squat (Dumbbell)

4

10 reps

-

3

Good Morning

4

12 reps

-

4

Overhead Press (Dumbbell)

4

15 reps

-

5

Lat Pulldown

4

15 reps

-

6

Hanging Leg Raise

2

15 reps

-

Day 3

1

Y Raise (Dumbbell)

2

10 reps

-

2

Step-Up (Weighted)

2

12 reps

-

3

Hip Thrust (Machine)

2

12 reps

-

4

Incline Bench Press (Dumbbell)

2

15 reps

-

5

Bent Over Row (Dumbbell)

2

10 reps

-

6

Hanging Leg Raise

2

-

Day 3

1

Y Raise (Dumbbell)

3

10 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Hip Thrust (Machine)

3

12 reps

-

4

Incline Bench Press (Dumbbell)

3

15 reps

-

5

Bent Over Row (Dumbbell)

3

10 reps

-

6

Hanging Leg Raise

2

-

Day 3

1

Y Raise (Dumbbell)

3

10 reps

-

2

Step-Up (Weighted)

4

12 reps

-

3

Hip Thrust (Machine)

4

12 reps

-

4

Incline Bench Press (Dumbbell)

4

15 reps

-

5

Bent Over Row (Dumbbell)

4

10 reps

-

6

Hanging Leg Raise

2

-

Day 3

1

Y Raise (Dumbbell)

3

10 reps

-

2

Step-Up (Weighted)

4

12 reps

-

3

Hip Thrust (Machine)

4

12 reps

-

4

Incline Bench Press (Dumbbell)

4

15 reps

-

5

Bent Over Row (Dumbbell)

4

10 reps

-

6

Hanging Leg Raise

2

-

Day 1

1

Y Raise (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

-

-

2

Reverse Lunge (Dumbbell)

1 Set

1 Set

12 Reps

12 Reps

-

-

3

Romanian Deadlift (Dumbbell)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Push Up

1 Set

1 Set

20 Reps

20 Reps

-

-

5

Chest Supported Row (Machine)

1 Set

1 Set

10 Reps

10 Reps

-

-

6

Hanging Leg Raise

1 Set

1 Set

-

-

Day 2

1

Face Pull

1 Set

1 Set

12 Reps

12 Reps

-

-

2

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

3

Good Morning

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Overhead Press (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

-

-

5

Lat Pulldown

1 Set

1 Set

15 Reps

15 Reps

-

-

6

Hanging Leg Raise

1 Set

1 Set

15 Reps

15 Reps

-

-

Day 3

1

Y Raise (Dumbbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

2

Step-Up (Weighted)

1 Set

1 Set

12 Reps

12 Reps

-

-

3

Hip Thrust (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Incline Bench Press (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

-

-

5

Bent Over Row (Dumbbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

6

Hanging Leg Raise

1 Set

1 Set

-

-