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BoostcampPNG

Full Body with Shoulder PT Program

by Hops_Lifts

Program Description

To help you stay strong and recover from a shoulder injury while not feeling the pressure of over lifting at a gym. Please note that this program is best for someone who has a mild shoulder injury. Please consult your doctor and physical therapist to adapt this to your needs.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 30, 2024 05:20
  • Last Edited
    Jan 03, 2025 01:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
2
30-40 reps
-
1B
Band Pull Apart
2
10-15 reps
-
2A
Standing Vertical Row (Band)
3
15-20 reps
-
2B
Chest Press (Band)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
2
8-15 reps
-
3B
Tricep Push Down (Band)
2
15-20 reps
-
3C
Lying Leg Raise
2
AMRAP
-
4A
Thoracic Extension Stretch
2
10 reps
-
4B
Doorway Stretch (Low)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
15-20 reps
-
1B
Calf Raise (Bodyweight)
3
15-25 reps
-
2A
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
2B
Lunge (Dumbbell)
3
10-15 reps
-
3A
Single Leg Glute Bridge
3
10-15 reps
-
3B
Bird Dog
2
AMRAP
-
4A
Squat With Reach
2
8-12 reps
-
4B
Hamstring Stretch with Rotation
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
40 reps
-
2
Shoulder YTWL
2
40 reps
-
3
No Monies (External Shoulder Rotations) with Band
3
10 reps
-
4A
Bent Over Row (Dumbbell)
3
8-15 reps
-
4B
Chest Press (Band)
2
10-15 reps
-
5A
D2 Shoulder Flexion
2
10-20 reps
-
5B
D1 Shoulder Extension
2
10-20 reps
-
6A
Tricep Push Down (Band)
2
15 reps
-
6B
Hammer Curl
2
10 reps
-
7
Doorway Stretch (Low)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Knees
2
1 mins
-
1B
Squat (Bodyweight)
2
10-15 reps
-
2A
Walking Lunge (Dumbbell)
2
10-15 reps
-
2B
Standing Calf Raise
2
15-25 reps
-
3A
Single Leg Romanian Deadlift
2
10-15 reps
-
3B
Lateral Banded Walk
2
15-25 reps
-
4A
Lying Leg Raise
2
AMRAP
-
4B
Dead Bug
2
AMRAP
-
5
Squat With Reach
2
AMRAP
-
6
Stretching
1
2 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
Arm Circle
2 Sets
30-40 Reps
-
1B
Band Pull Apart
2 Sets
10-15 Reps
-
2A
Standing Vertical Row (Band)
3 Sets
15-20 Reps
-
2B
Chest Press (Band)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)
2 Sets
8-15 Reps
-
3B
Tricep Push Down (Band)
2 Sets
15-20 Reps
-
3C
Lying Leg Raise
2 Sets
AMRAP
-
4A
Thoracic Extension Stretch
2 Sets
10 Reps
-
4B
Doorway Stretch (Low)
2 Sets
0.5 mins
-
Day 2
1A
Squat (Bodyweight)
3 Sets
15-20 Reps
-
1B
Calf Raise (Bodyweight)
3 Sets
15-25 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
2B
Lunge (Dumbbell)
3 Sets
10-15 Reps
-
3A
Single Leg Glute Bridge
3 Sets
10-15 Reps
-
3B
Bird Dog
2 Sets
AMRAP
-
4A
Squat With Reach
2 Sets
8-12 Reps
-
4B
Hamstring Stretch with Rotation
2 Sets
8-12 Reps
-
Day 3
1
Arm Circle
2 Sets
40 Reps
-
2
Shoulder YTWL
2 Sets
40 Reps
-
3
No Monies (External Shoulder Rotations) with Band
3 Sets
10 Reps
-
4A
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
-
4B
Chest Press (Band)
2 Sets
10-15 Reps
-
5A
D2 Shoulder Flexion
2 Sets
10-20 Reps
-
5B
D1 Shoulder Extension
2 Sets
10-20 Reps
-
6A
Tricep Push Down (Band)
2 Sets
15 Reps
-
6B
Hammer Curl
2 Sets
10 Reps
-
7
Doorway Stretch (Low)
2 Sets
0.5 mins
-
Day 4
1A
High Knees
2 Sets
1 mins
-
1B
Squat (Bodyweight)
2 Sets
10-15 Reps
-
2A
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
-
2B
Standing Calf Raise
2 Sets
15-25 Reps
-
3A
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
-
3B
Lateral Banded Walk
2 Sets
15-25 Reps
-
4A
Lying Leg Raise
2 Sets
AMRAP
-
4B
Dead Bug
2 Sets
AMRAP
-
5
Squat With Reach
2 Sets
AMRAP
-
6
Stretching
1 Set
2 mins
-