Shoulder-Safe Strength Program

Your refined plan for building strength while prioritizing joint health.

Core Philosophy

Safety First

Your shoulder health dictates our exercise choices. We will prioritize movements that create space and stability. If you feel any sharp pain, stop immediately.

Quality Over Quantity

Every rep of every set should be technically perfect. Controlled negatives and full, pain-free ranges of motion are paramount.

Consistency is Key

Adherence to the daily mobility work and the modified training plan is the fastest path to becoming pain-free and strong.

Daily "Shoulder Healing" Routine

Perform 2-3 times per day. Gentle and non-fatiguing.

  • Floor Slides: 1 set of 10-15 reps.
  • Banded Pull-Aparts: 1 set of 15-20 reps.
  • Banded External Rotations: 1 set of 10-15 reps per side.

Weekly Schedule

Day 1: Push A (Mod)

Day 2: Pull A

Day 3: Active Recovery

Day 4: Legs (Mod)

Day 5: Push B (Mod)

Day 6: Active Recovery

Day 7: Full Rest / Hang Test

*Rotation continues with Pull B, then Legs, etc.

Active Recovery & Mobility

  • Cardio: 30-45 mins Zone 2.
  • Foam Roll (30-60s each): Thoracic Spine, Lats, Pecs.
  • Massage Gun (15-30s each): Pec Minor, Upper Traps (gently).

Dead Hangs

  • Greasing the Groove: 3-5 short, sub-maximal hangs per day.
  • Max Test: Test your true max time once per week to track progress.

The Workouts

  • 5 min Cardio: Light work to elevate heart rate.
  • 5 min Dynamic Mobility: Your Daily Shoulder Healing Routine is a perfect start, followed by workout-specific movements (e.g., Leg Swings on leg day).
  1. Barbell Bench Press (Safety Protocol): 4x8-12. Tuck elbows, stop 1-2" above chest. Switch to DBs when available.
  2. Half-Kneeling Landmine Press: 3x8-12/arm. Your primary, safer "vertical" press.
  3. Close-Grip EZ Bar Bench Press: 3x8-12.
  4. Cable Lateral Raise: 3x12-20.
  5. Overhead Rope Extension: 3x8-15.
  6. Plank: 3x30-60s.
  1. Band-Assisted Chin-ups (Reverse Grip): 4x6-12.
  2. Landmine T-Bar Row: 4x8-12. 45° torso angle. Use straps on heavy sets.
  3. Cable Face Pulls: 3x12-15. Treat as a main lift.
  4. EZ Bar Curl: 3x10-15.
  5. Pallof Press: 3x8-12/side.
  1. Zercher Squat: 4x6-10. Excellent back squat substitute.
  2. Barbell Romanian Deadlift: 3x8-12.
  3. Bulgarian Split Squat: 3x6-10/leg.
  4. Hanging Knee Raises: 3x10-20.
  5. Side Plank: 3x20-40s/side.
  1. Controlled Tempo Push-ups: 3xAMRAP. Elevate hands. Pain-free depth only.
  2. Single-Arm Low Pulley Y Raise: 3x12-20. Key postural exercise.
  3. Triceps Pushdowns (Rope): 3x10-15.
  4. Landmine Twist (Standing): 3x8-12/side.
  5. Dumbbell Bench Press (Light): 1-2x15-20. Focus on pump.
  1. Meadows Row (Landmine, Single Arm): 3x8-12/arm.
  2. Inverted Row: 3xAMRAP. Vary grip width weekly.
  3. Behind-the-Back Cable Curl: 3x10-15.
  4. Cable Straight Arm Pulldown: 3x10-15.
  5. Farmer’s Carry: 3x40m. Top priority. Perfect posture.