**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!

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.

Sick and Pale Recovery

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Reverse Nordic Curl

Nordic Curl

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Candlestick

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Lat Pulldown

Wide Grip Lat Pulldown

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Roman Chair Sit Up

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