Your training, your prep day and your grocery run — finally in one place. If your workouts live in a notes app, your meal plan lives on a sticky note and your shopping list gets written twice, this printable planner pulls all of it onto paper you can actually see. Forty-five undated pages, designed as one cohesive system, ready to print at home the minute you check out.

It is deliberately blank. There is no programme to follow and no plan to stick to — every field is yours to fill with the routine you already have. It is a place to write things down, not a place to be told what to do.

What’s Inside — All 45 Pages

Getting Started (5 pages)

A designed cover, a welcome page with full printing instructions and the personal-use licence, a table of contents so you can find any page in seconds, a how to use this planner page with a suggested weekly rhythm, and a planner setup sheet where you record your training days, equipment access, prep day and the foods you keep on repeat.

Workout Logs by Split (8 pages)

This is the section most planners get wrong. Instead of one generic log, you get six dedicated split pages — push day, pull day, leg day, upper body, lower body and full body — each pre-structured with the movement patterns that session usually contains, five set columns for weight × reps, blank rows for whatever else you add, plus a warm-up line, a finisher box and a short reflection. Alongside them sit a cardio & conditioning log (activity, time, distance, effort) and a mobility & stretch log laid out as a seven-day grid.

Planning & Progress Records (6 pages)

A weekly workout schedule to set all seven days before the week starts, a training split planner for mapping your rotation, an exercise library log so you build your own reference list once and reuse it, a PR & lift progress log with sixteen rows for previous and new bests, and a pair of blank lift progress charts with an unlabelled grid that works for any unit and any starting point.

Measurements & Photo Pages (3 pages)

An undated body measurements log with sixteen rows and columns for chest, waist, hips, arm, thigh and calf — fill in only the ones you care about, in whatever units you use. Two progress photo pages follow: one with front, side and back frames plus a same-conditions checklist, and one side-by-side comparison page for two points in time.

Meal Prep & Kitchen (7 pages)

The weekly meal prep planner lays out breakfast, lunch, dinner and snacks across all seven days. The batch cook plan tracks dish, batch size, cook time, method and where it gets stored, with an oven-and-hob timeline so nothing collides. The prep day checklist walks the whole session in order — set up, wash and chop, cook, pack and store. Three inventory pages keep everything visible: fridge, freezer and a pantry staples list with a low-stock tick column. Two recipe cards per page hold the meals that actually work for your week.

Food, Macro & Grocery Pages (5 pages)

A macro tracker laid out as a blank record sheet — you write your own targets, or leave them empty and simply log what you ate, with weekly total and average rows. A daily food log for one day per page, and a weekly food overview for when a page a day is too much. Then a weekly grocery list sorted into nine aisle groups so you are not crossing the shop twice, and a budget grocery list that splits essentials from nice-to-haves and totals what you spent against what you planned.

Water & Sleep (2 pages)

A water intake tracker with fourteen days of glasses to colour in — you set your own daily number — and a sleep log recording lights out, wake time, hours and how the morning felt.

12-Week Challenge Section (8 pages)

A complete twelve-week structure you can start on any date. The overview page maps all twelve weeks by training focus and kitchen focus. Three weekly check-in pages cover weeks 1–4, 5–8 and 9–12, four weeks to a page, each with sessions done, meals prepped, what went well and what to adjust. A habit grid tracker gives you twenty-one blank habit rows across thirty-one days. Then a monthly reflection, a mid-challenge reflection with an honest scorecard, and an end of challenge review that closes the loop and sets up the next twelve weeks.

Notes (2 pages)

One lined notes page and one dot grid page for sketching a split, a kitchen layout or a shopping route.

Who This Is For

Anyone who trains and cooks and wants one place to keep track of both. It suits people who run a push/pull/legs or upper/lower split and want a log built for that structure rather than a blank table. It suits Sunday meal preppers who lose track of what is in the freezer, anyone starting a twelve-week block, and anyone who simply thinks better on paper.

How to Use It

Print the welcome page and the contents first, then print only the sections you will actually use. A simple rhythm works well: set the training week and plan meals on Sunday, work the prep day checklist when you cook, log each session on the matching split page, fill the daily pages as you go, and do a check-in once a week. Because the individual page PDFs are included, you can reprint a single log thirty times and staple it into a month.

How to Print

Designed at US Letter (8.5 × 11 in), portrait. Set margins to None or Default, scale to 100%, and tick Background graphics so the headers and tinted panels print. Standard 80–100 gsm copy paper is fine; 120 gsm or card stock holds up better for pages you handle daily. Three-hole punch for a binder, or spiral bind at a local print shop.

Formats & Compatibility

You receive a ZIP containing one 45-page bundle PDF plus 45 individual page PDFs in a subfolder, and a README with the print instructions and licence. PDFs open on Windows, Mac, iPad, Android and any standard PDF reader.

Page size: US Letter (prints on A4 with “fit to page”). This planner is supplied as a US Letter set only — on A4 paper, selecting “Fit to page” or “Scale to fit” produces a correct, slightly smaller print with a wider margin. There is no separate A4 file in this download.

Licence & Instant Download

Delivered as an instant digital download — the files are available the moment your order completes, so nothing is posted and nothing ships. Your purchase grants a personal-use licence: print as many copies as you need for your own household. You may not resell, share, redistribute or commercially reproduce the files, the printed pages or any part of the artwork. Digital files are non-refundable once downloaded.

This is a printable organizational tool, not medical or nutrition advice. Consult a qualified professional before changing your exercise or eating habits.

Fitness Planner Printable — a lighter, training-only companion set.
Week Meal Planner — if you only need the meal planning side.
Meal Plan Reset Kit — a focused kit for restarting your kitchen routine.

For more, browse our Planners & Productivity guides and our Home Organization & Meal Planning guides.

Frequently Asked Questions

Is this planner dated?

No. Every page is completely undated. There are blank date and week fields where a date is useful, but nothing is pre-printed, so you can start on any Monday in any month and reprint the same page as often as you like without wasting anything.

Will it print correctly on A4 paper?

Yes. The pages are designed at US Letter (8.5 × 11 in). To print on A4, choose “Fit to page” or “Scale to fit” in your printer dialog — the page prints correctly at a very slightly reduced size with a marginally wider border. A separate A4 file is not included in this download.

Do I need to follow a specific workout programme or diet?

No, and none is provided. The split logs are pre-labelled with the movement patterns those sessions usually include, but every value is blank and every row is yours. The macro tracker has no numbers in it — you write your own targets or leave them empty. This is a record-keeping tool only.

Can I print just one page over and over?

Yes. Along with the 45-page bundle PDF you get 45 individual page PDFs in a subfolder, numbered in order. Open the one you want — the daily food log, say, or the push day log — and print it as many times as you need.

What exactly do I receive, and when?

A ZIP file containing the 45-page bundle PDF, a folder of 45 single-page PDFs, and a README with print instructions and the licence. It is an instant download, available as soon as your order completes. Nothing physical is shipped.

Trademark note: this is an original design created for this listing. It contains no third-party trademarks, brand names, logos or licensed characters, and all typefaces used are commercially licensed open-source fonts.

12 week challenge tracker

Fitness & Meal Prep Planner Printable | 45 Pages | Workout Logs, Macro Tracker, Meal Prep & 12-Week Challenge | US Letter PDF