Fitness Tracker, Energy

This weekly fitness planner gives you 52 week plans, and each one links to its three workout logs and its own meal plan, all inside one undated tracker in bold navy, coral and teal. It's 406 hyperlinked pages for Goodnotes and other PDF apps, sent as an instant digital download with nothing shipped.

You get one undated PDF: 406 pages in five tabbed sections plus notes, with Monday-start weeks.

Works in Goodnotes, Notability and Noteshelf on iPad, and in Xodo or Samsung Notes on Android tablets: any note app that keeps PDF links.

The Energy look

• A deep navy rail down the left of every page after the cover, with the section you're in lit up in coral.
• Heavy capital titles underlined in coral and teal, and three slanted speed stripes in the top corner.
• A navy cover with a dumbbell inside coral, yellow and teal arcs.

How a week works

The week plan. Write the date the week starts, then give Monday to Sunday a workout or focus, the exercises and details, a time, a place and a done box. Below: focus this week, prep and gear, and how it went. Buttons at the top open that week's three workout logs, its meal plan and its month.

The workout log. Date, split day, start time and duration, then up to 8 exercises with 5 sets of reps and weight each, an optional rest column and notes. Two cardio blocks hold the activity, duration and distance. Afterward, rate the effort from 1 (easy) to 10 (all-out) and how you felt from 1 to 5, tick warm-up and cool-down, and tap through to the record boards if you set a new one. The 156 numbered logs give three a week for a year.

The meal plan. Breakfast, lunch, dinner and snacks for each day, a prep day box and notes, beside a grocery list in three groups: produce, protein and dairy, and pantry and other.

Once a month. A monthly plan (a Monday-start calendar you date yourself) links to its four or five weeks and to that month's steps and water, sleep, habits and review. The review counts workouts, strength and cardio sessions, classes, runs and rest days, then asks for wins, records, what was hard and next month's focus.

What's inside: 406 pages

• Front (3 pages): cover, Home (five section cards, 10 quick links and a Log a Workout button) and How to Use
• I. Start (6 pages): section page, my goals (your why, three goals with a first step, targets you set yourself and rewards), starting stats (all optional, any units) and 3 progress photo pages with 12 frames
• II. Plan (74 pages): section page, workout split for days A to F, class & sport schedule, 3 exercise reference pages (126 exercise names by muscle group, tagged by equipment; names only, not a program), my exercise library (4 pages, 48 rows), 12 monthly plans and 52 weekly planners
• III. Log (198 pages): section page, a workout log index, 156 workout logs, a running log (4 pages, 52 runs with route, distance, time, pace and effort), 12 steps & water pages, 12 sleep trackers (shade the hours you slept, rate the quality) and 12 habit trackers (10 habits plus mood and energy)
• IV. Progress (22 pages): section page, 4 optional body pages (measurements, a measurement chart, a weekly weigh-in log with a change column and a weigh-in chart), 2 record boards (strength; cardio and milestones), 2 lift progress pages charting 8 lifts month by month, 12 monthly reviews and a year in pixels
• V. Food (97 pages): section page, 52 weekly meal plans with grocery lists, an 84-day food journal on 42 pages (meals, times, hunger before and fullness after, how you felt) and 2 go-to meals pages
• Extras (6 pages): 4 notes pages and 2 sticker pages (24 icons and 24 word badges such as "Showed up" and "Rest day")

The rail opens Home, each section, Notes and How to Use from any page, each section page lists everything inside, and Previous and Next step through the logs, so every page is two taps or fewer from Home.

This is a planning and logging tool, not medical, fitness or nutrition advice. There's no workout program, no target set for you and nothing that counts calories: you choose your own goals, and every body page is optional.

Who it's for

• People who plan the week ahead and want their sessions, classes and meals on one page.
• Lifters and runners who like to write every set, run and record by hand.

Prefer softer colors? The same 406 pages come in Soft Strength. For 75 days of your own daily rules, see the 75 Day Challenge Tracker. More in Time for you and digital planners.

Questions

Is it dated? No. Weeks start on Monday and you write in your own dates, so you can begin any week of the year.

Does it include workouts to follow? No. The exercise reference lists names and equipment only. You plan your own sessions.

Do I have to track my weight or measurements? No. Those four pages are optional, and the rest of the tracker works without them.

What if I train more than three times a week? Duplicate a log page in your app, or use the next numbered log; the index shows all 156.

Can I print it? Yes. Choose landscape and "fit to page" on US Letter or A4. The navy rail runs down every page and the cover is navy, so expect more ink there; the writing areas are light.

Download, license and returns

This is an instant digital download: nothing is shipped. Downloading, importing into Goodnotes or Notability and printing are covered step by step in how downloads work.

• For personal use only. Please do not share, resell or redistribute the files.
• Digital downloads can't be returned, but if anything isn't working, contact us and we'll help.