Programme to choose

Hello all =) Need some advice regarding my goal. I am 174 cm with 72 kgs and about 20% fat. I wanna start working out again. I am thinking of starting a monthly programme for some weight loss and build mass with my bodyweight. I had i shoulder blade injury last summer and i am afraid not to cauze myself any pain. A good member of FB suggest me a video from Daniel regarding my shoulder. Any suggestions for the any workout programme? =)