Starter pack

Build your tracker and download the PDF

Pick the weekly structure, keep the default exercise choices or swap them, then download a fixed A4 PDF with one training day per landscape page.

Open the full guide

Step 1

Choose your weekly structure

Step 2

Choose exercises by pattern

Every selector starts with the default pick. Change only the patterns you want to personalize.

Squat pattern 3 x 6-10 Hinge pattern 3 x 6-10 Single-leg pattern 3 x 8-12 each side Bridge pattern 3 x 8-12 Horizontal push 3 x 8-12 Vertical push 3 x 6-10 Horizontal pull 3 x 8-12 Vertical pull 3 x 8-12 Core pattern 2-3 sets Carry pattern 3 x 20-40 m

Step 3

Download the final file

The A4 PDF is the source of truth for printing. It uses a fixed layout rather than browser print CSS.

A4 target: one training day per landscape page.