Stop Guessing. Start Checking Off. Train Smarter.
12+ printable checklists designed to help you stay organized, train smarter, recover faster, and build healthy habits — before, during, and after every workout.
Instant PDF · Printable + iPad/GoodNotes · 7-day refund
Half-packed bags. Skipped warm-ups. Forgotten supplements.
Most workouts don't fail in the gym — they fail in the 30 minutes before and after. A simple checklist for prep, performance, and recovery turns scattered effort into consistent results.
30 pages. 12+ checklists. One PDF.
Each checklist is built to be ticked off. Print it, fold it into your gym bag, or annotate on an iPad.
Gym Bag Essentials
Never forget the small things — clothing, hygiene, accessories, and the bag-pack you should grab before every session.
Pre-Workout Routine
Fueling, hydration, supplements, and the warm-up sequence that primes your body before the first rep.
Post-Workout Recovery
Rehydration, cool-down, refueling, and stretching — the recovery work that compounds into real results.
Home Gym Setup
Space, flooring, equipment, lighting, and safety — everything you need to build a home gym that you actually use.
Yoga Practice Essentials
Gear, clothing, hydration, and pre-practice prep for a yoga session that feels grounded from minute one.
Safe Running Checklist
Gear, hydration, route safety, and the pre-/post-run habits that keep runners injury-free.
Choosing a Personal Trainer
Credentials, communication style, programming approach, red flags — the questions to ask before signing up.
Cross-Training Routine
How to mix strength, cardio, and mobility across the week without overtraining or losing momentum.
Outdoor Workout Safety
Weather, terrain, visibility, hydration — the checks that turn outdoor sessions into the highlight of your week.
Injury Prevention
Movement screens, warm-up patterns, load management, and the warning signs you should never push through.
Stretching & Mobility
A clean checklist of mobility drills and stretches to do before, after, and on rest days.
Supplements & Nutrition
A no-nonsense guide to the supplements worth taking and the nutrition checklist to follow alongside any program.
Every checklist, ready to use.
Gym bag, pre-workout, post-workout, home gym, yoga, supplements, running, and more — pre-formatted for any device or printer.
Perfect for you if...
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7-day refund · Instant PDF
Aayush Nitya
A longevity researcher and quantified-self practitioner who tracks his own workouts, nutrition, sleep, and biomarkers daily. These checklists are the prep and recovery routines he wished he had when he started — distilled into 12 printable lists you can actually use.
Through Aayushnitya, he publishes longevity research, free health calculators, and practical guides for people optimising their healthspan.
Try every checklist. Refund if it's not useful.
If the bundle doesn't earn its $4.99 in the first week, email me and I'll refund you — no questions, no forms. You keep the PDF.
A message from the bundle
Plan better. Live healthier.
Stop forgetting the basics. Start ticking off the small things that compound into real results.
One-time payment · 7-day refund · Yours forever
Common questions
Can I get a refund?+
Yes — 7-day refund window. If the checklists aren't useful, email me within 7 days and I'll refund you. No questions, no forms. You keep the PDF.
What does it cost?+
A one-time payment of $4.99 through Gumroad. No subscription, no upsells, yours forever.
How do I receive it?+
Instantly through Gumroad. The PDF download link is delivered to your email the moment the purchase completes.
Is it printable, digital, or both?+
Both. The 30 pages are designed to print cleanly on standard letter or A4, and the PDF is fully usable digitally on iPad / GoodNotes / Notability / any annotation app.
How many checklists are inside?+
12+ checklists across 30 professionally designed pages — covering gym prep, pre/post-workout, home gym, yoga, running, personal trainers, cross-training, outdoor safety, injury prevention, stretching, supplements, and nutrition.
How is this different from the Ultimate Fitness Planner?+
The Planner is a 44-page system of trackers you fill in over time (workout log, weight log, habit grid, meal planner). The Checklist Bundle is 30 pages of fixed, do-this checklists you read and tick. Many people use both — the checklists tell you what to do, the planner tracks how it's going.