Printable programs you can start today
No-gimmick workouts, meal plans and journals from my 20+ years of coaching. Download, print at home, and get short coaching emails from me with every program.
- 40 programs
- Instant download
- US Letter + A4
- Coaching emails included
- Secure checkout
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Bundles
Two or more programs linked into one 12-week path, for less than buying them one by one.
The Fresh Start Weight-Loss Bundle
All five weight-loss programs, plus a Start Here guide that links them into one 12-week path, with workouts or without.
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Women's Home Workout Bundle
Home Strength, Calisthenics, Chair Yoga and a 12-Week Fitness Planner, linked into one 12-week plan.
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The Tai Chi Bundle
Chair, walking and men 50+ tai chi challenges, plus a Start Here guide that links them into one 12-week path.
See what’s inside →Strength & home workouts
Dumbbell, kettlebell, band, bodyweight and wall Pilates plans for women 25+. 15 to 30 minutes a day.
New28-Day Wall Pilates Challenge
Low-impact strength, core and posture for women 25+: 16 illustrated wall moves, two levels, 3 workouts and a 28-day calendar. 15 to 25 minutes, no equipment.
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The Skinny-Fat Fix: 6-Week Strength & Protein Plan
For women 25+ who look fine in clothes but feel soft or weak: 3 strength workouts a week, 12 illustrated moves, a simple protein system and strength check-ins.
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28-Day Home Strength Challenge
A 4-week dumbbell plan for women 25+: 12 illustrated moves, two levels, a day-by-day calendar and trackers. 20 to 30 minutes a day.
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28-Day Glutes at Home Challenge
12 illustrated glute moves, Workouts A and B and a weekly plan for each week. About 25 minutes at home with a mini band and light ankle weights.
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28-Day Kettlebell Challenge for Women
12 illustrated moves, two strength workouts and swing days. 20 to 30 minutes with one kettlebell.
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28-Day Calisthenics Challenge
A 4-week bodyweight plan for women 25+: 12 illustrated moves, two levels, a day-by-day calendar and trackers. No equipment, 15 to 30 minutes a day.
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28-Day Tabata Challenge for Women
20 illustrated moves with Low-Impact and Standard versions, 12 round-by-round session cards, 1 to 4 blocks. About 13 to 28 minutes, no equipment.
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12-Week Fitness Planner for Women 25+
A 43-page undated planner for women 25+: two home workouts, 12 weekly plan and tracker spreads, check-ins and 12 weeks of coaching emails.
See what’s inside →Chair, tai chi & gentle movement
Seated and standing plans for balance, posture and calm. No floor work.
NewSteady on Your Feet: 28-Day Balance Plan for 60+
Large-print standing balance and leg-strength plan: 23 illustrated moves at your kitchen counter, a support ladder on every move and self-checks on Day 1, 14 and 28.
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28-Day Chair Tai Chi Challenge
12 seated moves, a day-by-day calendar and short routines you can do from a sturdy chair.
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28-Day Walking Tai Chi Challenge
12 illustrated tai chi steps and moves, a day-by-day plan and balance check-ins for steadier steps and calm. Just a hallway or a quiet path.
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28-Day Chair Yoga Challenge
12 illustrated seated yoga poses, a day-by-day plan and 5-minute mini-flows for flexibility, posture and calm. No floor work, just a sturdy chair.
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28-Day Seated Core Workout
16 illustrated chair moves for core strength, posture and balance. 10 to 20 minutes a day, no floor work.
See what’s inside →Weight loss, resets & women’s health
Short, honest plans for plateaus, cravings, low energy and the menopause years.
Walk It Off: The 12-Week Walking Plan for Weight Loss
No gym, no weights, just walking, for women 25+. Three start levels, interval and hill walks, weekly trackers and check-ins, and a 7-day meal plan.
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Lose Weight Without Workouts: The 28-Day Food-First Plan
No gym, no exercise routines: real food, better sleep and everyday steps for women 25+. 28 daily pages, a 7-day meal plan with 11 easy recipes and 4 weekly check-ins.
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Done Starting Over: The 12-Week Fat-Loss Plan
One steady plan for women 25+: pick a 10, 20 or 30+ lb track, 3 short home strength workouts a week, a walking plan, a 7-day meal plan and a 10-minute weekly check-in.
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The Weight-Loss Plateau Fix Kit
Why isn’t the scale moving? A 5-minute decision tree with 14 questions and 11 fixes, 6 printable checklists and 2 trackers for women 25+.
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Stop the Sugar Cravings: The 21-Day Sugar Reset
For women 25+ who want fewer sugar cravings without banning anything: a cravings audit, a hidden-sugar label guide, 34 swaps, 21 daily pages and a 7-day low-sugar meal plan.
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Tired By 2PM: The 14-Day Energy Reset
A 14-day plan for women 25+ who hit a wall mid-afternoon: an Energy Audit, one small habit a day, energy ratings and a 2PM Slump Rescue card.
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The Perimenopause Playbook
A 28-day plan for women 35+: 8 illustrated strength moves, protein, sleep and stress plans, symptom logs and doctor visit prep.
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28-Day Menopause Belly Workout
Core strength, posture, strength training and daily habits for women 40+. Honest, no gimmicks.
See what’s inside →Meal plans & nutrition
Plans built from my own published recipes, with grocery lists and prep guides.
Calm the Inflammation: The 28-Day Anti-Inflammatory Meal Plan
Four weeks of anti-inflammatory meals: 34 real recipes, menus for breakfast, lunch and dinner, grocery lists by aisle and Sunday prep plans.
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What Do I Eat This Week? Meal Plan Builder
An interactive tool that builds a 7-day high-protein meal plan from my recipes, fitted to your calories, plus a grocery list by aisle.
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28-Day High-Protein Meal Plan
Four weeks of high-protein lunches and dinners, with grocery lists and Sunday prep plans. 31 real recipes.
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28-Day GLP-1 Friendly High-Protein Meal Plan
28 days of protein-first meals in smaller portions, from 15 real recipes. With or without a GLP-1 medication.
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28-Day Mediterranean Meal Plan
Four weeks of Mediterranean meals with grocery lists by aisle and Sunday prep guides. 34 real recipes.
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28-Day Keto Meal Plan
Four weeks of keto meals with net carbs on every recipe, grocery lists and prep plans. 34 real recipes.
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Dinner for 4 Under $10: The High-Protein Family Dinner Plan
For families of 4: 20 high-protein recipes each priced under $10, 4 weekly menus, grocery lists by aisle and a Sunday prep plan with two nights off cooking.
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The High-Protein Food Guide
102 foods ranked by protein, a 30-gram meal cheat sheet and a 7-day high-protein meal plan with a grocery list.
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The Protein & Macro Tracker
A Google Sheets and Excel tracker that works out your targets and does the protein math for you. 10 tabs.
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30 High-Protein Smoothies
30 vegan smoothies with 18 to 27 g of protein each and no powder, plus 30 printable recipe cards and a 7-day plan.
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Weekly Meal Planner & Grocery List
An undated weekly meal planner with a protein column, a grocery list by store section, prep, leftovers and budget pages. Two color themes.
See what’s inside →Journals & trackers
Daily pages for calm, emotional eating and heart-health habits.
30-Day Calm and Gratitude Journal
A five-minute daily journal: calm check-ins, prompts, three good things and affirmations, plus weekly reflections and a breathing page.
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30-Day Food & Mood Journal
A five-minute daily food and mood journal: hunger scale, trigger map, pause plan, 30 prompts and weekly pattern reviews.
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Blood Pressure Log + 30-Day Heart Habit Tracker
A 90-day reading log with large boxes, monthly averages, doctor visit prep and a 30-day heart habit tracker. A tracking tool, not medical advice.
See what’s inside →For men
Home strength and seated tai chi plans written for men.
The Dad Bod Reset: 6-Week Home Strength & Fat-Loss Plan
For busy men 40+: 18 dumbbell workouts at home, 14 illustrated moves, a 7-day high-protein meal plan and an honest plan for beer and weekends.
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28-Day Chair Tai Chi for Men 50+
A seated tai chi plan for men 50+: 12 illustrated moves, a day-by-day calendar, a sit-to-stand strength builder and check-ins. No floor work, 10 to 20 minutes a day.
See what’s inside →How it works
Every page shows exactly what is inside and who it is for.
Your private download page opens right after checkout, and the link is emailed to you.
Short coaching emails from me keep you on track, week by week.
Questions before you buy? Email coach@coachluke.com. All programs are for general fitness education and are not medical advice.
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.