Plan your week in five minutes and keep showing up
A coached, undated planner for strength, steps and better habits. Two home workouts, a plan and tracker for every week, and a check-in every four weeks so you can see the progress the scale misses.
Instant download · US Letter + A4 · coaching emails included
What you get
A 43-page printable planner. It's undated, so you can start any week.
Each weekend, plan your workout days, walks and busy-night meals. Each day, tick off protein, steps, your workout, water, vegetables and sleep, and log every weight and rep.
Workout A and Workout B, 12 moves in all, from goblet squats and rows to glute bridges and side planks. Sets and reps, plus an easier and a harder option for every move. Dumbbells or a band, about 30 to 40 minutes.
Protein, steps, strength, sleep, and water and plants, explained on one page. A protein table for 110 to 260 lb shows your daily and per-meal target, with a list of easy protein foods.
A starting snapshot, check-ins in Weeks 4 and 8, a Week 12 retest, a workout log, a weekly meal planner, a 12-week progress tracker, a monthly habit tracker, a next-12-weeks page and a certificate.
A look inside: your two workouts and the Week 1 tracker.
How the 12 weeks work
Three four-week phases. Each one builds on the last and ends with a check-in, so you can see what's working.
2 or 3 workouts a week. Learn the 12 moves with light weights and slow reps, find your step baseline, then add 1,000. Week 4 check-in.
3 workouts a week. Add weight or reps when you hit the top of the range, walk after meals and plan your busy-night meals. Week 8 check-in.
Push the last set of each exercise a little harder, hit your step goal 6 of 7 days and fill half your plate with vegetables. Week 12 retest.
Made for you if…
- You start strong on Monday and lose steam by Wednesday
- You want a simple plan for strength, steps, protein and sleep, not another crash program
- You have dumbbells or a band and 30 to 40 minutes, 2 or 3 times a week
- You like writing things down and seeing your progress on paper
- You are new to strength training, or coming back after a break
Coaching emails come with it
After you order, you get one short email from me at the start of each of your 12 weeks: what to focus on, how to adjust your workouts, and reminders for your Week 4, 8 and 12 check-ins. A last email after Week 12 shows you how to plan the next 12.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. The habits in this planner are the ones I use with my coaching clients and in my own training: plan the week, lift a little, walk more, eat enough protein and sleep. Simple, no-gimmick plans for real people with real schedules.
12-Week Fitness Planner
$9.99- 43-page undated printable planner
- 2 home workouts, 12 moves with easier and harder options
- US Letter and A4 versions
- 12 weeks of coaching emails
Get the planner →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
What do I need?
A pen, a phone or watch that counts steps, and a pair of dumbbells or a resistance band. A light and a medium pair of dumbbells is ideal, but you can start with water bottles or a backpack. The workouts also work at a gym.
Is it dated?
No. It's undated, so you can start any week and reprint the weekly pages (10 to 36) when you want to run it again.
How long are the workouts?
About 30 to 40 minutes, warm-up included, 2 or 3 times a week. On short days, page 9 shows a 15-minute version.
Will this help me lose weight?
It's a planner for strength, steps, protein and sleep, not a diet. Those habits support fat loss, and the check-ins track your waist, measurements and strength as well as the scale. Results vary.
Is this a physical product?
No. It is a digital download. You can print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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