Shoulder Rehabilitation Workout Program — Free Training Plan

Sample Programs

Beginner Shoulder Rehabilitation

8 weeks beginner

Beginner individuals recovering from shoulder injury (rotator cuff, impingement, AC joint).

Shoulder-safe training avoiding unstable overhead pressing. Focus on scapular stability, rotator cuff health, and controlled pulling patterns.

#	Exercise	Sets x Reps	Notes
1	Seated Cable Row	3x15-20	Controlled scapular pull, no impingement.
2	Dumbbell Lateral Raise	2x12-15	Light weight, focus on form.
3	Incline Dumbbell Press	3x8-10	Reduced load, stabilizer activation.
4	Dumbbell Bent-Over Row	3x12-15	Horizontal pull, rotator cuff friendly.

#	Exercise	Sets x Reps	Notes
1	Dumbbell Lateral Raise	2x15	Shoulder mobility with light weight.
2	Plank with Twist	3x20-30sec	Scapular stability.
3	Glute Bridge	3x15-20	Hip stability reduces shoulder compensation.
4	Dead Bug	3x8-10	Contralateral stability.

Intermediate Shoulder Rehabilitation

8 weeks intermediate

Intermediate individuals recovering from shoulder injury (rotator cuff, impingement, AC joint).

Shoulder-safe training avoiding unstable overhead pressing. Focus on scapular stability, rotator cuff health, and controlled pulling patterns.

#	Exercise	Sets x Reps	Notes
1	Cable Lat Pulldown	3x12-15	Neutral grip, shoulder-safe pull.
2	Dumbbell Lateral Raise	3x12-15	Moderate weight, scapular control.
3	Incline Dumbbell Press	3x10-12	Incline reduces shoulder stress vs. flat.
4	Dumbbell Rear Delt Row	3x12-15	Posterior chain activation.

#	Exercise	Sets x Reps	Notes
1	Kneeling Plank Shoulder Tap	3x20-30sec	Scapular dynamic stability.
2	Upward Facing Dog	3x12-15	Diagonal stabilizer integration.
3	Incline Side Plank	3x20-30sec	Lateral shoulder stability.
4	Band Horizontal Pallof Press	3x10-12	Anti-rotation core strength.