Strength recovery after ACL injury

Kindly avoid working out if your ACL recovery is below 60-70 percent 


This program I'm following nowadays to recover my strength after an ACL injury ( Grade 1 ) , within 2-4 weeks I regained my previous weight and strength and also training my legs at a safe way to prevent any unnecessary strain on it. 

The maximum amount of time it requires is 120mins / 2 hour ( including rest)

Note :- Kindly use 7mm knee sleeves for every single workout as you suffered from an ACL injury and this program is totally built on personal feedback

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Goblet Squat

Romanian Deadlift (Dumbbell)

Leg Press (45 Degrees)

Lying Leg Curl

Hip Thrust (Dumbbell)

Legs and Abs ( Monday )

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Chest and Tricep ( Tuesday )

Lat Pulldown (Neutral Grip)

T-Bar Row

Cable Low Row

Single Arm Row (Dumbbell)

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Shrug (Dumbbell)

Back and Biceps ( Wednesday )

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Barbell)

Bayesian Curl

Shoulder and Arms ( Friday )

Incline Bench Press (Barbell)

Dip (Bodyweight)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Chest Fly (Cable)

Lying Leg Raise

Chest and Core ( Saturday )

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