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Sick and Pale Recovery

by Adam_M_120461
1 athletes joined

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

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2024 03:52
  • Last Edited
    Dec 18, 2024 07:29
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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 Curl
1 Set
2 Sets
1 Set
@8
@8.5
@9
3
Nordic Curl
1 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
Candlestick
3 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 Pulldown
1 Set
3 Sets
12 Reps
1 Reps
@8.5
@8.5
4
Wide Grip Lat Pulldown
1 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 Up
3 Sets
@9