Download on theApp StoreGET IT ONGoogle Play
Programs
Free · No sign-up

Free AI Workout Plan for Shoulder Pain

Keep pressing, pulling and building your upper body while your shoulder settles.

Shoulders are already selected as a problem area. Answer a few questions about your goals, schedule and equipment, and the AI builds a full weekly program that leaves out the riskiest exercises for your shoulders.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

Shoulders are pre-selected as a problem area. Add any other areas on the injuries step.

General fitness guidance, not medical advice.

What a shoulder-friendly plan leaves out

Painful shoulders usually object to pressing overhead, deep stretches at the bottom of a movement, and positions with the arms behind the head. With shoulders selected, the AI never picks these:

  • Overhead presses, push presses and Arnold presses
  • Dips
  • Upright rows and anything behind the neck
  • Skull crushers and pullovers
  • Wide-grip bench press
  • Handstands, planche work, overhead squats and snatches

What it uses instead

Rows, pulldowns and face pulls strengthen the back of the shoulder, which many physiotherapists encourage. For pressing, the AI can choose angles most shoulders tolerate better, such as neutral-grip dumbbell presses, landmine presses and push-ups. Lower-body and core training carry on as normal.

Use a range of motion that stays pain-free and keep reps controlled. Track the program in Progress and the weight only goes up after you complete every set.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekFull gym

Beginner Machine Workout (3 Days)

A confidence-building gym program using machines and cables.

Full body~45 min15 exercises
View program
Beginner3 days/weekFull gym

Strength Training Over 40 (3 Days)

Build strength, muscle and bone density with joint-friendly lifts.

Full body~45 min17 exercises
View program
Beginner3 days/weekKettlebell

3-Day Kettlebell Workout

Strength and conditioning with a single kettlebell.

Full body~40 min15 exercises
View program

Questions

Can I lift weights with shoulder pain?

Often, yes, by avoiding the movements that hurt and strengthening the muscles around the shoulder. If you have a recent injury, weakness, or pain at night, get it checked by a doctor or physiotherapist first.

What upper-body exercises are easiest on the shoulders?

Rows, lat pulldowns, face pulls and neutral-grip (palms facing) dumbbell presses are usually well tolerated. Push-ups let your shoulder blades move freely, which many people find more comfortable than bench pressing.

Should I avoid overhead pressing forever?

Not necessarily. Many people bring overhead work back gradually once pressing at lower angles is pain-free. When you're ready, add it back in the Progress app, or ask the AI to adjust your plan.

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

More free plan generators

AI Workout Plan Generator Home Workout Plan Generator Dumbbell Workout Plan Generator Bodyweight Workout Plan Generator Glute Workout Plan Generator Workout Plan Generator for Women Beginner Workout Plan Generator Workout Split Generator Workout Plan Generator for Over 40 Workout Plan Generator for Bad Knees Workout Plan Generator for Lower Back Pain