Two to three strength sessions a week. Six exercises. Three phases. Check off your habits, log your protein, and print a summary to bring to your doctor.
Your weight:
Enter your weight to see personalised protein and water targets.
Week 1
Protein this week
Enter your weight above to see your personalised target.
Week average: — g/day
Alcohol & Symptomsweek
0
units / week
Daily symptom log
Rate 1 (poor) – 5 (great). Track how alcohol and habits affect how you feel.
My Results After 12 Weeks
Fill this in when you finish week 12. Download the summary to share with your doctor.
Prints the current week — habits checklist, protein log, and symptom journal.
Before you start
If you have a joint condition, recent injury, or haven’t exercised in over a year, check with your doctor first.
If something hurts — not the good kind of effort, but actual pain — stop and check your form or rest. You can always repeat a week.