Give your shoulders a break

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.

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Week 1

Week 2

Week 3

Week 4

Elliptical

Lower I

Upper I

Stair Climber

Lower II

Upper II

Lower III

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