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Give your shoulders a break
Intermediate–AdvancedFree

Give your shoulders a break

Luis S.
Luis S.· Jul 2024
9athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Session length
90 min
Hypertrophy program for athletes suffering from shoulder injury, that do not include any shoulder or chest specific movements, while also avoiding exercises that would place arms at 90 degree or higher in relation to the torso. Notes: - Warm-up and Stretching: Always begin with a warm-up and dynamic stretches. - Progression: Gradually increase the weight each week while maintaining form. - RPE (Rate of Perceived Exertion): Ensure the effort matches the specified RPE for effective progression and recovery. - Safety: Focus on form to avoid injury, especially with pre-existing shoulder issues. This program is designed to maximize hypertrophy, ensuring efficient recovery between sessions, while accommodating shoulder rest and injuries prevention.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
12.7%
Calves
12.7%
Hamstrings
10.6%
Biceps
10.6%
Glutes
9.5%
Upper Back
9.5%
Lats
8.5%
Abs
7.4%
Triceps
6.3%
Lower Back
4.2%
Rear Delts
2.1%
Forearms
2.1%
Cardio
1.6%
Adductors
1.1%
Other
1.1%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1ASquat (Barbell)18 reps@6
17 reps@7
16 reps@8
15 reps@9
1BSeated Calf Raise412–15 reps@8
Superset
2AHip Thrust (Barbell)412–15 reps@8
2BLeg Extension212–15 reps@8
112–15 reps@9
112–15 reps@10
Superset
3ASingle Leg Press415–20 reps@8
3BStanding Calf Raise215–20 reps@8
115–20 reps@9
115–20 reps@10
4Elliptical110–15 min@8
#ExerciseSetsRepsIntensity
Superset
1ABent Over Row (Barbell)18 reps@6
17 reps@7
16 reps@8
15 reps@9
1BReverse Pec Deck410–12 reps@8
Superset
2ASeated Row (Cable)412–15 reps@8
2BBicep Curl (Cable)412–15 reps@8
Superset
3ATricep Extension (Machine)212–15 reps@8
112–15 reps@9
112–15 reps@10
3BConcentration Curl215–20 reps@8
115–20 reps@9
115–20 reps@10
4Jog115–20 min@8
#ExerciseSetsRepsIntensity
Superset
1AGood Morning110 reps@6
18 reps@7
17 reps@8
16 reps@10
1BStraight Leg Calf Raise412–15 reps@8
Superset
2ASissy Squat412–15 reps@8
2BSeated Calf Raise215–20 reps@8
115–20 reps@9
115–20 reps@10
Superset
3AV-Handle Tricep Pushdown (Cable)215–20 reps@8
115–20 reps@9
115–20 reps@10
3BAbs Crunch (Weighted)215–20 reps@8
115–20 reps@9
115–20 reps@10
4Stair Climber110–15 min@8
#ExerciseSetsRepsIntensity
Superset
1ABent Over Row (Dumbbell)112 reps@6
110 reps@7
18 reps@8
16 reps@9
1BHalf Kneeling Cable Anti-Rotation412–15 reps@8
Superset
2AChest Supported Row (Machine)412–15 reps@8
2BPreacher Curl (Barbell)412–15 reps@8
Superset
3ASingle Arm Tricep Extension (Cable)215–20 reps@8
115–20 reps@9
115–20 reps@10
3BLow Cable Curl215–20 reps@8
115–20 reps@9
115–20 reps@10
4Jog115–20 min@8
#ExerciseSetsRepsIntensity
Superset
1ADeadlift (Barbell)18 reps@6
17 reps@7
16 reps@8
15 reps@9
1BStanding Calf Raise412–15 reps@8
Superset
2ALying Leg Curl412–15 reps@8
2BGlute Swing (Machine)212–15 reps@8
112–15 reps@9
112–15 reps@10
Superset
3ASissy Squat215–20 reps@8
115–20 reps@9
115–20 reps@10
3BStraight Leg Calf Raise215–20 reps@8
115–20 reps@9
115–20 reps@10
4Elliptical110–15 min@8

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Give your shoulders a break is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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.

Give your shoulders a break 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Give your shoulders a break 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

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