Program Description
Normally I do Jacked and Tan. This is a lower volume program for times when I'm coming back from illness or injury. This is designed for a home gym with a basic cable machine. Generally I do 2 days on and 1 day off, so the "week" takes 6 days.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedDec 18, 2024 03:52
- Last EditedJun 18, 2025 12:35

Summary
**Sick and Pale Recovery** is a focused 6-week program designed to help you bounce back stronger with four workouts per week. This plan emphasizes compound movements like squats and deadlifts, alongside targeted accessory exercises to build strength and stability. Perfect for those looking to recover and rebuild, you'll engage major muscle groups while managing intensity to ensure optimal recovery. Get ready to reclaim your fitness and feel revitalized!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
3
Nordic Curl
1
2
1
RPE 8
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
5
Bicep Curl (EZ Bar)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
1
15 reps
1 reps
1 reps
RPE 8.5
RPE 8.5
RPE 9
4
Dip (Bodyweight)
3
RPE 8.5
5
Tricep Pushdown (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Candlestick
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Reverse Lunge (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
4
Wide Grip Lat Pulldown
1
3
8 reps
1 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
3
10 reps
1 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
5 reps
1 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
1
3
12 reps
1 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
3
15 reps
1 reps
RPE 8.5
RPE 8.5
6
Roman Chair Sit Up
3
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Set
8 Reps
5 Reps
1 Reps
@8.5
@8.5
@8.5
2
Reverse Nordic Curl1 Set
2 Sets
1 Set
@8
@8.5
@9
3
Nordic Curl1 Set
2 Sets
1 Set
@8
@8.5
@9
4
Chest Supported Row (Machine)1 Set
3 Sets
15 Reps
1 Reps
@8.5
@8.5
5
Bicep Curl (EZ Bar)1 Set
3 Sets
15 Reps
1 Reps
@8.5
@8.5
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
1 Set
8 Reps
5 Reps
1 Reps
@8.5
@8.5
@8.5
2
Incline Bench Press (Barbell)1 Set
3 Sets
10 Reps
1 Reps
@8.5
@8.5
3
Lateral Raise (Dumbbell)1 Set
2 Sets
1 Set
15 Reps
1 Reps
1 Reps
@8.5
@8.5
@9
4
Dip (Bodyweight)3 Sets
@8.5
5
Tricep Pushdown (Cable)1 Set
3 Sets
15 Reps
1 Reps
@8.5
@8.5
6
Candlestick3 Sets
@9
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
1 Set
8 Reps
5 Reps
1 Reps
@8.5
@8.5
@8.5
2
Reverse Lunge (Dumbbell)1 Set
3 Sets
12 Reps
1 Reps
@8.5
@8.5
3
Lat Pulldown1 Set
3 Sets
12 Reps
1 Reps
@8.5
@8.5
4
Wide Grip Lat Pulldown1 Set
3 Sets
8 Reps
1 Reps
@8
@8
5
Bicep Curl (EZ Bar)1 Set
3 Sets
10 Reps
1 Reps
@8.5
@8.5
Day 4
1
Overhead Press (Barbell)1 Set
2 Sets
1 Set
8 Reps
5 Reps
1 Reps
@8.5
@8.5
@8.5
2
Seated Shoulder Press (Dumbbell)1 Set
3 Sets
12 Reps
1 Reps
@8.5
@8.5
3
Lateral Raise (Dumbbell)1 Set
3 Sets
15 Reps
1 Reps
@8.5
@8.5
4
Rear Delt Fly (Dumbbell)1 Set
3 Sets
12 Reps
1 Reps
@8.5
@8.5
5
Overhead Tricep Extension (Cable)1 Set
3 Sets
15 Reps
1 Reps
@8.5
@8.5
6
Roman Chair Sit Up3 Sets
@9