Show up, write it down, and see your progress over a 12-week block.

4 colours included

Espresso, Navy, Burgundy and Blush. Every colour comes in every format below.

WHAT YOU GET (instant download, one ZIP per format)

• Digital tracker PDF, 51 pages, with clickable tabs for GoodNotes, Notability, Noteshelf and other PDF apps
• Printable tracker PDF, US Letter (8.5 × 11 in), 16 pages
• Printable tracker PDF, A4, 16 pages

INSIDE

• Goals and starting point, with a simple fitness test and rewards
• Body measurements and a weight graph to plot every week
• 12-week overview: tick every day you trained
• Weekly plan: workouts, water, sleep, steps and mood
• Workout log: sets × reps × weight for two sessions per page
• Cardio log and personal records
• 31-day habit tracker and weekly meal planner with grocery list
• Progress photo pages and a 12-week review
• Lined and dot-grid notes pages
• Elegant cover with gold details in every colour

The digital version opens every week with its own divider page, followed by that week's plan and workout log.

GOOD TO KNOW

• Undated: start any week
• Digital file, nothing is shipped
• This is a tracking tool, not medical or fitness advice. Check with a doctor before starting a new exercise programme.
• Print as many copies as you need, for personal use only. Please do not share or resell the files.

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