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Fawaz rehab program for adductors strain

by Fawaz A.
5.0
(1 rating)

Program Description

Rehabilitate the adductor

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 24, 2025 04:04
  • Last Edited
    Jun 18, 2025 11:19

Summary

Embark on a transformative journey with the Fawaz Rehab Program for Adductor Strain, designed specifically to strengthen and rehabilitate your adductors over the course of 6 weeks. Committing to 4 days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on safe, effective movements that promote recovery while building strength. Each session is crafted to enhance mobility and stability, ensuring you return to your peak performance with confidence. Get ready to reclaim your strength and move pain-free!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
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
-
7
Box Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
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
-
7
Box Squat (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
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
-
7
Tempo Squat (Barbell)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press
3
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
-
7
Tempo Squat (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Leg Extension
3
15-20 reps
-
4
Single-Leg Leg Curl
3
15-20 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
7
Deadlift (Barbell)
3
6 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Leg Extension
3
15-20 reps
-
4
Single-Leg Leg Curl
3
15-20 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
7
Deadlift (Paused)
3
6 reps
60%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
4
Seated Dip (Machine)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
6
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
7
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
4 Sets
12 Reps
-
2
Leg Press
4 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
-
4
Single-Leg Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Dynamic Side Plank
3 Sets
6-10 Reps
-
Day 3
1
Seated Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
8
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
-
2
Block Pull (Barbell)
4 Sets
8-10 Reps
-
3
Step-Up (Weighted)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Single-Leg Leg Curl
3 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
7
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Fawaz A.Age 48, Man
3 months ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Good program Nice to create programs for rehabilitation