Essa's Fitness
7-day strength + cardio schedule
Choose a day to view exercises, track sets/reps/weights, and export your progress.
Day 1 – Push 1
Push focus • Strength + Cardio + Recovery
Day 2 – Pull 1
Pull focus • Strength + Cardio + Recovery
Day 3 – Legs 1
Legs focus • Strength + Cardio + Recovery
Day 4 – Push 2
Push focus • Strength + Cardio + Recovery
Day 5 – Pull 2
Pull focus • Strength + Cardio + Recovery
Day 6 – Legs 2
Legs focus • Strength + Cardio + Recovery
Day 7 – Core + Conditioning
Core focus • Strength + Cardio + Recovery
Progress Review
Upload and view saved workout logs