Rest between setsCompounds 2–3 min · Isolation 60–90 sec
RPE targetAim RPE 8 on all working sets — leave 1–2 reps in tank
Cash outs2 rounds, no rest between exercises — straight after last set
14k stepsActive recovery — your fat loss secret weapon
WeekendRun (zone 2, 30–45 min) + Padel — moderate intensity
Log everythingWeight every session · Track progression week to week