Essa's Fitness

Push

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Pull

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Legs

• Romanian Deadlift (RDL)🎥

  4×12/10/10/8 + drop 60×15 @ 80–120 kg
  Track sets below
• Leg Press🎥

  4×12/10/10/8 + drop 80×20 @ 160–190 kg
  Track sets below
• Walking Lunges (Barbell)🎥

  3×20 steps @ 20–25 kg barbell
  Track sets below
• Leg Extension🎥

  3×15/15/10 + drop 25×15 @ 40–45 kg
  Track sets below
• Seated Leg Curl🎥

  3×15/12/10 @ 20–30 kg
  Track sets below
• Standing Calf Raise🎥

  3×20/20/15 @ 110–125 kg
  Track sets below
• Seated Calf Raise🎥

  3×20 @ 40 kg
  Track sets below

Core

• Mobility/Rest🎥

  Light mobility, band work, or rest.

• Cardio: Optional 20 min easy bike (recovery) or rest.🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: Full cycle 6C→10H→6C→15 Steam.🎥

  Hydrate, light stretch, protein 20–30g post.