Core Philosophy (Non-Negotiable)

  1. Safety First: Your shoulder health is the foundation. Prioritize movements that create stability and space. If you feel any sharp pain, stop immediately.
  2. Quality Over Quantity: Every rep must be a masterpiece of control. Controlled negatives, powerful contractions, and a full, pain-free range of motion are paramount.
  3. Consistency is Key: Adherence to the plan, including mobility, nutrition, and rest, is the only path to results.

Daily Shoulder Healing

2-3 times per day. Gentle & restorative.

  • 1. Floor Slides: 1x15 reps
  • 2. Banded Pull-Aparts: 1x20 reps
  • 3. Banded External Rotations: 1x15 reps/side

Weekly Schedule

  • Day 1: Push A
  • Day 2: Pull A
  • Day 3: Legs
  • Day 4: Push B
  • Day 5: Pull B
  • Day 6: Active Recovery
  • Day 7: Full Rest

Pre-Workout Warm-up

Perform before every workout (8-10 min).

  • 3-5 min light cardio (bike, rower, etc.).
  • Your Full "Shoulder Healing" Routine.
  • 1-2 light "feeder sets" of your first exercise.

Push A Horizontal Strength

A. Dumbbell Bench Press: 4x6-10 (90s rest)
B. Superset (3 rounds, 75s rest):
B1) Dips (Power Tower): 8-15 reps
B2) Standing EZ-Bar Overhead Ext: 10-15 reps
C. Superset (3 rounds, 60s rest):
C1) Standing Landmine Squeeze Press: 12-20 reps
C2) Dead Bug: 10-16 total reps

Pull A Symmetrical Mass & Width

A. Lat Pulldown: 4x8-12 (90s rest)
Use a standard wide or neutral grip bar. Focus on driving elbows down and back.
B. Seated Cable Row: 4x8-12 (90s rest)
Keep chest up, avoid momentum. Use a handle that feels best on your joints.
C. Superset (3 rounds, 60-75s rest):
C1) Cable Straight Arm Pulldown: 12-15 reps
C2) Incline Dumbbell Curl: 8-12 reps

Legs Total Lower Body

A. Barbell RDL: 4x8-12 (90s rest)
B. Dumbbell Bulgarian Split Squat: 4x10-15/leg (60s rest)
Rest 60s after finishing both legs before moving to C.
C. Superset (3 rounds, 75s rest):
C1) Low-Grip Landmine Squat: 10-15 reps
C2) Dumbbell Calf Raises (on plate): 15-25 reps
D. Hanging Knee Raises or Cable Crunches: 3x12-20 (60s rest)

Push B Vertical Strength

A. Half-Kneeling Landmine Press: 4x6-10/arm (75s rest)
B. Superset (3 rounds, 75s rest):
B1) Incline Dumbbell Press: 8-12 reps
B2) Dumbbell Prone "Y" Raise: 12-20 reps
C. Superset (3 rounds, 60s rest):
C1) Single-Arm Cable Lateral Raise: 12-20 reps/arm
C2) Lying EZ-Bar Triceps Extension: 10-15 reps

Pull B Unilateral Thickness

A. Meadows Row: 4x8-12/arm (75s rest)
B. Superset (3 rounds, 90s rest):
B1) Seal Row: 8-15 reps
Lie face down on a high flat bench. Use dumbbells or an EZ-bar. Focus on squeezing shoulder blades.
B2) Chest-Supported DB Row: 10-15 reps
C. Superset (3 rounds, 60s rest):
C1) Rope Hammer Curls: 10-15 reps
C2) Barbell Suitcase Carry: 20 meters/side

Day 6: Active Recovery

  1. Zone 2 Cardio: 30-45 min (bike, incline walk, rower). Conversational pace.
  2. Mobility Work: Foam roll / massage gun key areas (Lats, Pecs, Glutes, Thoracic Spine).
  3. Greasing the Groove: Perform throughout the day:
  4. 3-5 short Dead Hangs (~50-70% of max time).
  5. 3-5 easy sets of Cable Face Pulls.