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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
    Mar 31, 2025 10:02
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
2 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