top of page

This download is a 4-week shoulder-specific strength program on a PDF spreadsheet designed to focus primarily on improving muscular strength, endurance, and performance of the shoulder girdle.


This program maximizes upper body strengthening with the emphasis on the shoulder girdle and surrounding structures by incorporating "prehab" and traditional strength-based exercises to optimize shoulder function. This program includes 3 separate lift days cycled weekly and requires gym equipment, such as dumbbells, barbells, bands/cables. 

4-Week Shoulder Strength Program

    bottom of page