Track Every Workout. Build Better Habits. Transform Your Body.
A 44-page printable and digital planner covering workouts, nutrition, habits, body measurements, and wellness — designed to keep you consistent.
Instant PDF · Printable + iPad/GoodNotes · 7-day refund
Apps you forget. Notebooks that go blank. Progress that's invisible.
Most people quit fitness not because the workouts are too hard, but because they can't *see* what they're doing. A planner that captures every workout, meal, and milestone makes consistency obvious — and quitting expensive.
44 pages. 8 systems. One PDF.
Every page is built to be filled in. Print it, or annotate on an iPad.
Workout Planning & Tracking
Daily planner, weekly tracker, exercise log, reps/sets/weight, calories burned, muscle groups.
Goal Setting
Short-term, long-term, milestones, rewards, and reflection prompts. Build accountability that lasts.
Fitness Challenges
12-week, 30-day, 52-week, 100-mile, and a 30-day challenge board. Engagement built in.
Running & Cycling
Logs for distance, pace, heart rate, and calories. For runners and cyclists at any level.
Habit Tracking
30-day habit tracker plus dedicated morning and evening routine sheets.
Body Transformation
Before/after, weekly + monthly measurements, weight tracker, weight-loss graph, milestone rewards.
Nutrition
Macro tracker, nutrition log, supplement tracker, meal planner, food diary, recipe planner, shopping list.
Wellness
Mood and sleep trackers — because fitness compounds with recovery and emotional balance.
Every tracker, ready to fill in.
Workout planner, meal planner, habit tracker, weight tracker, running log, body measurements, and more — pre-formatted for any device or printer.
Perfect for you if...
Not for you if...
7-day refund · Instant PDF
Aayush Nitya
A longevity researcher and quantified-self practitioner who tracks his own workouts, nutrition, sleep, and biomarkers daily. This planner is the structure he wished existed — every tracker he actually uses, in a single PDF.
Through Aayushnitya, he publishes longevity research, free health calculators, and practical guides for people optimising their healthspan.
Try every tracker. Refund if it's not useful.
If the planner doesn't earn its $7.99 in the first week, email me and I'll refund you — no questions, no forms. You keep the PDF.
A message from the planner
Discipline today. Results tomorrow.
Stop relying on memory. Start filling in the pages that turn intentions into evidence.
One-time payment · 7-day refund · Yours forever
Common questions
Can I get a refund?+
Yes — 7-day refund window. If the planner isn'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 $7.99 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 44 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.
Do I need fitness experience?+
No. The trackers are designed to be obvious — fill in what you did, when, and how it felt. Beginners and experienced lifters both use the same pages.
How many pages are included?+
44 pages across 8 sections: workouts, goals, challenges, running/cycling, habits, body transformation, nutrition, and wellness.