Full body 3x per week
Two full-body sessions in rotation. Ideal for beginners and tight schedules.
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Training plans, tracking templates and cheat sheets as printable PDFs. Free, no sign-up.
Training plans
Three proven splits with main lifts, rep ranges, RIR targets and room to log.
Upper/lower 4x per week
Every muscle group twice a week, with enough rest in between. For intermediates.
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Push/pull/legs 6x per week
High frequency and plenty of volume for experienced lifters who recover well.
Download PDFTracking templates
Print and fill in: weight, training and body measurements.
Weight tracker (month)
One row per day, weekly average alongside. See the trend instead of daily noise.
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Cheat sheets
The key numbers and routines on a single page.
Macro cheat sheet
Calories per gram, protein guidelines, fat minimum and a worked example.
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