Get the 12-Week Fitness Planner for Women
You are one step away from a simple 12-week plan you can actually follow: a few short strength workouts, more steps, enough protein and better sleep. Plan your week in five minutes, tick off the basics each day, and check your progress every four weeks.

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12-Week Fitness Planner for Women
12-Week Fitness Planner for Women
Undated printable PDF · US Letter + A4
  • Goals page, starting snapshot and your 5 daily basics: protein, steps, strength, sleep, water and plants
  • A 12-week roadmap in 3 phases, plus 2 full-body home strength workouts (dumbbells or a band) with easier and harder options
  • 12 weekly plan pages, each with a coach-written focus, and 12 weekly trackers with a habit grid and strength log
  • Protein target table, check-ins at Weeks 4, 8 and 12, a workout log, meal planner and progress tracker
  • Weekly coaching emails from me
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
2 or 3 workouts a week
Workouts take 30 to 40 minutes, at home or the gym. Plan your week in five minutes.
Undated, start any Monday
Print the weekly pages as you go, or all at once for a binder. Dumbbells or a band is all you need.
Plain and honest
Written by me, Coach Luke, NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years of experience. Clear steps, steady progress, no big promises.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Print fresh weekly pages and trackers whenever you want to run another 12 weeks.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com