Plan your strongest week — for free.

Most people in the gym are working hard. Few are tracking what's actually working. The 7-Day Workout Tracker is a free, premium-quality digital planner for iPad designed to fix that — in seven days flat.

It's the official starter version of The Strong Life Planner, used by lifters, runners, athletes, and busy professionals who want their training, nutrition, and recovery organized in one beautiful system.

Drop your email and we'll send the PDF instantly. Imports into GoodNotes, Notability, or Noteshelf in 30 seconds.

What you get

7 fully designed daily pages — each with a workout log (sets, reps, weight, RPE), macro tracker, meal log, recovery metrics, daily wins, and tomorrow's first move

Weekly plan page — set your one main goal, sketch your training split, block your gym times before life fills the gaps

Quick reference guide — built-in RPE scale and macro priority order so you know exactly what to log and why

Day-specific reflection prompts — Monday sets your intent, Wednesday is the honest midweek check-in, Sunday closes the week with structured reflection

Week reflection page — a 4-quadrant review of what worked, what didn't, what you learned, and the one change to carry forward

Fully hyperlinked — tap any day to jump to it, tap your way back to the weekly view, navigate the whole tracker without scrolling

Who it's built for

Lifters who want a real workout log, not a watered-down wellness journal

Runners and athletes training around a full life and a real job

Busy professionals who lift 4–5x a week and need their week planned in one place

Anyone who's tried 6 different fitness apps and is tired of nothing actually working together

How it works

Drop your email — the PDF lands in your inbox in under 5 minutes

Import to GoodNotes — open your iPad app of choice, tap +, tap Import, select the file. Done.

Plan your week — open the Weekly Plan page, set your main goal, fill in your split

Track daily — 8 minutes a day. Workouts, macros, recovery, wins. That's it.

Reflect on Sunday — review the week, capture what worked, plan one change for next week

Compatible with

Works on any iPad with GoodNotes, Notability, Noteshelf, Notewise, or any PDF annotation app. Apple Pencil recommended but optional. iPad model from the last 5 years works perfectly.

Why it's free

Because the only way to know if a planner system actually fits your life is to use it for a week. The 7-Day Workout Tracker is the same structure, design, and quality as our flagship product — The Strong Life Planner — just sized down to one week instead of a year. Use it. If it sticks, you'll know exactly what the full version looks and feels like.

What's included in the email

The 7-Day Workout Tracker PDF (instant download)

A 3-step quick-start guide

Five short emails over 6 days with training and planning tips you can use right away

No spam. No daily emails. Unsubscribe anytime.

Drop your email above and start tracking your strongest week ever.

Questions? Email dennis@thestronglifeplanner.com — we read every message and reply within 24 hours.

The 7-Day Workout Tracker — Free Digital Planner for iPad