Shoulder
Strong Shoulders
A 12-Week Return-to-Training Program for Shoulder Pain
Rebuilt. Reinforced. Stronger.
Who this is for
For people cleared to exercise after a bout of shoulder pain who want to rebuild a shoulder that presses overhead without asking permission.
The twelve weeks
Phase 1 · Weeks 1 to 4
Rebuild
Calm and activate: pain-settling isometrics, rotation work, and scapular control.
Phase 2 · Weeks 5 to 8
Reinforce
First real load, gently. Cable and dumbbell rotation, machine presses and rows.
Phase 3 · Weeks 9 to 12
Rise
Confident loading and the return overhead.
What's inside
- 3 guided sessions per week, 12 weeks
- 30 exercises with full trainer notes
- A readiness check before every session, so the plan meets you where you are that day
- Effort ceilings on every exercise. You never train to failure here
- A flare-up protocol for the bad weeks, and exactly how to come back from one