Training journals built from your own numbers
A training journal built from your numbers, not a template.
Answer a few questions. Our training engine calculates your paces, weights, calories or steps and lays them out in a printable journal with weekly pages you tick off.
- 14journals, one goal each
- 8languages
- 0 €to see your numbers
- 2′to your first numbers
The collection
One journal for each clear goal.
- Race and run HYROX training plan
- Race and run Couch to 5K running plan
- Race and run Zone 2 & VO2 max longevity plan
- Race and run Half marathon training plan
- Strength Menopause strength training plan
- Strength 12-week gym plan for women
- Strength Calisthenics plan: first pull-up to muscle-up
- Strength Kettlebell workout plan
- Low impact, every day 28-day wall Pilates challenge
- Low impact, every day Walking plan for weight loss
- Low impact, every day 30-day mobility & flexibility plan
- Life stages and medication Ramadan training & nutrition plan
- Life stages and medication GLP-1 muscle-protection plan
- Nutrition High-protein fat-loss meal plan
How it works
Every number calculated by code from published formulas.
Answer a few questions
Two minutes: your current fitness, schedule, equipment and anything to work around.
See your numbers instantly
Your paces, protein, calories or steps appear on screen before you pay anything.
Get your journal
A designed PDF with your programme, weekly tick-off pages, logs and notes. Print it or use it on a tablet.
What's inside every journal
- Your numbers, calculated from your answers
- The full programme, week by week
- One page per week with tick circles, sleep and energy
- Logs for lifts, runs, steps or weigh-ins
- Coaching notes and safety guidance
- Dotted notes pages and references
Your 12-week gym journal
Your numbers
- Weekly split
- Lower A · Upper A · Lower B · Glutes
- Glute sets / week (weeks 1–4)
- 33
- Session length
- 60 min
- Protein
- 100 g
Week 1 · Foundation
Main lifts 3 × 10–12 @ RPE 7
- Lower A · glute focus: Barbell hip thrust, Romanian deadlift, Bulgarian split squat, Hip abduction machine, Cable kickback, 45° back extension (glute bias)
- Upper A: Lat pulldown, Dumbbell bench press, Seated cable row, Lateral raise, Plank, Face pull
- Lower B · legs and hinge: Back squat, Leg press, Single-leg Romanian deadlift, Walking lunge, Lying leg curl, Hip abduction machine
- Glutes and core: Barbell hip thrust, Cable pull-through, Frog pumps, Hip abduction machine, Side plank, Cable kickback
Why people trust Formplan
Every plan lists its references: WHO, ACSM, ISSN, NHS and peer-reviewed trials.
Numbers from code, not guesses
Paces, calories, protein and loads come from published formulas and position stands. AI only helps write the explanations.
Safety built in
Report a condition and the plan adapts: impact removed, loads lowered, a note to check with your doctor.
Sources you can check
Every plan lists its references: WHO, ACSM, ISSN, NHS and peer-reviewed trials.
The Formplan Journal
Long reads on training and nutrition, written to answer one question properly.
- Walking plan for weight loss
The 12-3-30 treadmill workout: does it work?
The 12-3-30 treadmill workout explained: 12% incline, 3 mph, 30 minutes. What it burns, whether it works, how to build up to it safely and good alternatives.
- 12-week gym plan for women
The best glute exercises, ranked by what they actually train
The best glute exercises ranked by what they train: hip thrusts, RDLs, split squats, squats and abduction, with sets, reps and how to build a weekly routine.
- Ramadan training & nutrition plan
Best time to work out during Ramadan: every slot compared
The best time to work out during Ramadan: before iftar, after iftar, after taraweeh or before suhoor compared, with pros, cons and how hard to train in each.
Free calculators
No sign-up, no email. Use them as often as you like.
- Calorie Calculator: Your Maintenance Calories (TDEE)
- Macro Calculator: Protein, Carbs and Fat for Your Goal
- Heart Rate Zone Calculator: Find Your Zone 2 and All Five Zones
- Body Fat Calculator: US Navy Tape-Measure Method
- Water Intake Calculator: How Much Water Should You Drink?
- Protein Calculator: How Much Protein Do You Need?
- BMI Calculator with Waist-to-Height Ratio
- HYROX pace calculator
- Ramadan calorie calculator
- Menopause protein calculator
- GLP-1 protein calculator
- Wall Pilates calorie calculator
- Steps to calories calculator
- Running pace calculator and race predictor
- One-rep max calculator and working weights
- Calisthenics level test
- Calorie deficit calculator
- Zone 2 heart rate calculator
- Half marathon pace calculator
- Kettlebell weight calculator
- Flexibility test: hamstrings, hips and shoulders
Frequently asked questions
How is a Formplan journal different from a free PDF plan?
A free plan is the same for everyone. A Formplan journal is calculated from your answers: your paces, loads, calories, protein, steps and schedule, plus safety changes for anything you tell us. You also get weekly tick-off pages and logs, so it works as a training diary.
Can I see my plan before I pay?
Yes. After the questions you see your key numbers and the first week of your journal on screen. You only pay if you want the full PDF.
How do I get the PDF?
Right after checkout your journal is generated, usually in under two minutes, and you get a download link on screen and by email. The link can be renewed any time from your order page.
Can I print it?
Yes. Journals are A4 PDFs designed for printing at home or a copy shop, and they also work on a tablet with a note-taking app.
Is this medical advice?
No. Plans are general fitness and nutrition information. They adapt when you report a condition, but please check with your doctor first if you have a medical condition, are pregnant, take medication that affects blood sugar, or have an injury.
What if it isn't right for me?
Email us within 14 days for a full refund. Payments and refunds are handled by Lemon Squeezy, our merchant of record.
Pick a goal, answer a few questions and see your numbers for free.