I even modified body weight exercises, because like you those caused more issues than lifting heavy. I'm talking about starting with wall push-ups and such, then moving to my plyo box.

You'd be surprised at the muscle burn you can get doing wall push-ups with proper form.

For pullups I installed a punching bag ceiling mount and hooked resistance bands to it. Also useful for triceps exercises. I do have D-rings in the wall too for things like external shoulder rotations. You can also get a pull-up assistant that's basically just bands with a foot stirrup.

I'd also argue that the right workout plan makes a huge difference. I do AthleanX, where basically every exercise is out of the physical therapy handbook. I know he has controversy on his YT channel, but AX-1 is a solid routine. It let me postpone my torn labrum surgery for like 5 years, until I made the mistake of moving to AX-2 too early.