Fawaz rehab program for adductors strain
Strength training with adductor injury to rehabilitate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Seated Overhead Press (Barbell) | 3 | 8–10 reps | @8 |
| 3 | Chest Supported Row (Machine) | 4 | 8–12 reps | — |
| 4 | Seated Dip (Machine) | 3 | 8–12 reps | — |
| 5 | Rear Delt Fly (Machine) | 3 | 15–20 reps | — |
| 6 | Bicep Curl (Machine) | 3 | 12–15 reps | — |
| 7 | Tricep Extension (Cable) | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 12 reps |
| 2 | Leg Press | 4 | 12–15 reps |
| 3 | Bulgarian Split Squat (Bodyweight) | 3 | 12 reps |
| 4 | Single-Leg Leg Curl | 3 | 15 reps |
| 5 | Leg Extension | 3 | 15 reps |
| 6 | Dynamic Side Plank | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 4 | 6–8 reps |
| 2 | Lat Pulldown | 4 | 8–10 reps |
| 3 | Incline Chest Press (Machine) | 3 | 10–12 reps |
| 4 | Chest Supported Row (Machine) | 4 | 10–12 reps |
| 5 | Lateral Raise (Cable) | 3 | 15–20 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 15–20 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 8 | Bicep Curl (Machine) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 10–12 reps |
| 2 | Block Pull (Barbell) | 4 | 8–10 reps |
| 3 | Step-Up (Weighted) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 15–20 reps |
| 5 | Single-Leg Leg Curl | 3 | 15–20 reps |
| 6 | Hip Adductor (Machine) | 3 | 12 reps |
| 7 | Abs Crunch (Machine) | 3 | 12–15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Fawaz rehab program for adductors strain is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Fawaz rehab program for adductors strain is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Fawaz rehab program for adductors strain is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
