🏋️ Overview
Your fitness journey at a glance
Training Split
5 days/week: 4 lifting + 1 conditioning & core
Mon: Push
Tue: Pull
Wed: Legs & Core
Thu: Conditioning & Core
Fri: Push/Pull Hybrid
Sat: Active Recovery
Sun: Rest
Nutrition Targets
~2,400 kcal • 190-200g protein/day
Breakfast daily:
eggs + Greek yogurt (no egg whites)
50-60g protein per main meal
Carbs higher on lift days, lower on rest days
Hydration:
3-4L/day • Sleep: 7-8h
Tools
Use Downloads or Print each section
Weekly plan & quick views
Grocery checklist
Trackers (weekly / 4-week / 12-week)
Calendar (4-week minimalist)
💧 Daily Water Intake
Stay hydrated - Target: 12 glasses (3L)
Progress Today
0/12 glasses
0%
Complete
12
Remaining
Weekly Plan
Meals + workouts for each day
Weekly Plan (Meals + Workouts)
| Day | Workout | Breakfast | Lunch | Dinner | Notes |
|---|---|---|---|---|---|
| Mon |
Push
Chest/Shoulders/Triceps
|
5 whole eggs + 1 cup plain Greek yogurt + 1/2 cup berries + 1 tbsp chia/flax | 8 oz chicken + 1 cup quinoa + broccoli & zucchini + 1 tbsp olive oil | 8 oz sirloin steak + Brussels sprouts & mushrooms + side salad | Heavy push strength |
| Tue |
Pull
Back/Biceps
|
5 whole eggs + 1 cup plain Greek yogurt + 1/2 cup berries + 1 tbsp chia/flax | 8 oz salmon + 1 cup jasmine rice + asparagus | 2 lean beef patties (lettuce wrap) + roasted green beans + avocado | Back & biceps focus |
| Wed |
Legs
Legs & Core
|
5 whole eggs + 1 cup plain Greek yogurt + 1/2 cup berries + 1 tbsp chia/flax | 8 oz chicken thighs + 1 baked potato + spinach salad | 8 oz cod/tilapia + cauliflower rice + grilled peppers | Heavy legs + core |
📊 Daily Tracker
Track your daily progress, meals, workouts and measurements
Today
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📋 Weekly Tracking Sheet
Week of Loading... - Completion: 0%
| Day & Date | Workout | Breakfast | Lunch | Dinner | Snacks | Notes |
|---|
💾 Auto-Save: Your progress is automatically saved to your browser's local storage.
🎯 Goal: Check off each meal as you complete it throughout the week.
🍎 Snack Options
Protein-Rich Snacks
- Protein shake (25g, post-workout)
- 2 boiled eggs (12g)
- Beef jerky (10-15g)
- Greek yogurt cup (20g)
Healthy Options
- Cottage cheese (20g)
- Almonds/walnuts (~6g per oz)
- Apple with almond butter
- Carrots with hummus
📏 Progress Tracking
📊 Weekly Measurements
🎯 Weekly Goals
Weekly Goals
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Disclaimer: This plan is general fitness guidance. Consult a healthcare professional before starting any new diet or training program, especially if you have medical conditions.
🏋️♀️
Get leaner, stronger, and more defined — without heavy weights.
A simple weekly routine, high‑protein meals, and printable trackers. Joint‑friendly exercises, clear portions, and a calendar you can follow at a glance.
🔥
1,700–1,900
Calories / day
🥩
110–130g
Protein target
💧
2–3L
Water daily
😴
7–8h
Sleep target
📅 Weekly Plan
| Day | Workout | Breakfast | Lunch | Dinner |
|---|---|---|---|---|
| Monday | Full‑Body (Light) | 2 eggs + Greek yogurt + berries | 5 oz chicken + quinoa + broccoli | 5 oz salmon + roasted veg + ½ cup rice |
| Tuesday | Conditioning & Core | Same | Turkey bowl + brown rice + greens | Lean burger (lettuce wrap) + green beans |
| Wednesday | Lower & Glutes (Light) | Same | 5 oz cod + sweet corn + salad | Chicken stir‑fry + jasmine rice + veg |
| Thursday | Active Recovery | Same | Greek yogurt parfait + oats + almonds | Shrimp tacos (2–3) + slaw |
| Friday | Upper (Light) | Same | Chicken salad wrap + fruit | Baked salmon + quinoa + asparagus |
| Saturday | Optional Conditioning | Same | Egg scramble bowl + avocado toast | Sirloin strips + roasted potatoes + veg |
| Sunday | Rest / Recovery | Same | Chicken & wild rice soup | Turkey meatballs + marinara + zoodles |
🛠 Interactive Tools
Helpful tools to enhance your fitness journey
⏱ Workout Timer
00:00
Ready to Start
🍽 Meal Prep Calculator
Chicken & Quinoa Bowl (1 serving):
Chicken breast:
5 oz
Quinoa (dry):
1/3 cup
Broccoli:
1 cup
Olive oil:
1 tbsp
🛒 Grocery Checklist
Proteins
Carbs & Grains
Vegetables & Fruits
📅 Weekly Plan
Your complete weekly schedule with meals and workouts
📋 Weekly Plan Overview
| Day | Workout | Breakfast | Lunch | Dinner | Notes |
|---|---|---|---|---|---|
| Monday | Full-Body Goblet Squat, Incline DB Press, Lat Pulldown |
🍳 2 eggs + Greek yogurt + berries | 🍗 5 oz chicken + quinoa + broccoli | 🐟 5 oz salmon + roasted veg + ½ cup rice | Light effort, form focus |
| Tuesday | Cardio & Core Walk/Cycle 30-40m, Dead bug, Side plank |
🍳 2 eggs + Greek yogurt + berries | 🦃 Turkey bowl + brown rice + greens | 🍔 Lean burger (lettuce wrap) + green beans | Zone 2 cardio |
| Wednesday | Lower & Glutes Step-ups, Hip Thrust, Leg Press, Kickbacks |
🍳 2 eggs + Greek yogurt + berries | 🐟 5 oz cod + sweet corn + salad | 🍗 Chicken stir-fry + jasmine rice + veg | Glute focus |
| Thursday | Recovery Easy walk + yoga/mobility |
🍳 2 eggs + Greek yogurt + berries | 🥣 Greek yogurt parfait + oats + almonds | 🌮 Shrimp tacos (2-3) + slaw | Keep it easy |
| Friday | Upper Body Seated DB Press, Chest-Supported Row, Cable Fly |
🍳 2 eggs + Greek yogurt + berries | 🥗 Chicken salad wrap + fruit | 🐟 Baked salmon + quinoa + asparagus | Pump, no strain |
| Saturday | Optional Incline treadmill 20-30m + Core circuit |
🍳 2 eggs + Greek yogurt + berries | 🥚 Egg scramble bowl + avocado toast | 🥩 Sirloin strips + roasted potatoes + veg | Optional |
| Sunday | Rest Light stretch, hydrate, sleep |
🍳 2 eggs + Greek yogurt + berries | 🍲 Chicken & wild rice soup | 🍝 Turkey meatballs + marinara + zoodles | Full rest |
🎯 Daily Habits Tracker
Daily Progress
0/8 complete
🏋️ Quick View - Gym Reference
Workout Schedule
💪
Monday - Full Body
Goblet Squat, Incline DB Press, Lat Pulldown, DB RDL
🏃
Tuesday - Cardio & Core
30-40min walk/cycle, Dead bug, Side plank
🦵
Wednesday - Lower & Glutes
Step-ups, Hip Thrust, Leg Press, Kickbacks
🧘
Thursday - Recovery
Easy walk, yoga, mobility work
💪
Friday - Upper Body
Seated DB Press, Chest Row, Cable Fly, Curls
Daily Targets
🥩
Protein
110-130g per day
💧
Water
2-3 liters per day
😴
Sleep
7-8 hours per night
🥬
Vegetables
5+ servings per day
Calendar (4 weeks)
Minimalist overview
Calendar View (4 Weeks, Minimalist)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Push
Breakfast: Eggs + Yogurt
Lunch: 8 oz chicken + carb + veg
Dinner: 8 oz sirloin steak + veg
Pull
Breakfast: Eggs + Yogurt
Lunch: 8 oz salmon + carb + veg
Dinner: 2 lean beef patties (lettuce wrap) + veg
Legs
Breakfast: Eggs + Yogurt
Lunch: 8 oz chicken thighs + carb + veg
Dinner: 8 oz cod/tilapia + veg
Conditioning (Cond/Core)
Breakfast: Eggs + Yogurt
Lunch: 8 oz ground turkey + carb + veg
Dinner: 8 oz ribeye + veg
Push/Pull
Breakfast: Eggs + Yogurt
Lunch: 8 oz chicken + carb + veg
Dinner: 8 oz sirloin steak + veg
Rest
Breakfast: Eggs + Yogurt
Lunch: 8 oz salmon + carb + veg
Dinner: 2 lean beef patties + veg
Rest
Breakfast: Eggs + Yogurt
Lunch: 8 oz chicken + carb + veg
Dinner: 8 oz cod + veg
Snacks as needed: protein shake, Greek yogurt, cottage cheese, jerky, boiled eggs.
Interactive Calendar
Training Schedule
7-day rotation with rest days
- • Mon: Full Body (Push)
- • Tue: Cardio & Core
- • Wed: Lower & Glutes
- • Thu: Active Recovery
- • Fri: Upper Body
- • Sat: Optional Conditioning
- • Sun: Rest
Progress Tracking
Track daily habits & workouts
- • Workout completion
- • Intensity levels (1-10)
- • Daily habits tracking
- • Personal notes
- • Progress indicators
Google Calendar
Sync with your calendar
January 2024
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Full Body
Cardio
Lower Body
Upper Body
Notes
Rest Day
🛒 Grocery List
Everything you need for your weekly meal prep
📝 Grocery Checklist
🥩
Proteins
🌾
Carbs & Grains
Vegetables & Fruits
Shopping Progress
0/20 items
Downloads
PDFs matching all sections
Master Playbook (Complete)
Opens as a PDF
Master Playbook (Print-Friendly)
Opens as a PDF
Weekly Plan (Chart)
Opens as a PDF
Quick View (1-page)
Opens as a PDF
Grocery Checklist
Opens as a PDF
12-Week Transformation Tracker
Opens as a PDF
How to host these PDFs
These links work inside ChatGPT. To deploy this site elsewhere, place the PDF files in your
/public folder and update the pdf links
(app.js points to your file.pdf).