Free download
Your first 30 days of The Gym Success Plan, on paper.
A free printable tracker built from the book: Jude's 7 steps, his 4-day split, and a daily check-off for training, food, protein, and sleep. Take the photos. Track the lifts. Keep building.
- Set it up in 10 minutes. Write your why, then set your calorie target (300–500 above or below maintenance) and your protein (1 g per pound of bodyweight), straight from the book.
- Check off every day. Training, food logged, protein, calories, 7–9 hours of sleep, and mobility, with a streak counter so you can see your consistency.
- Track the lifts. Jude's full split (Back, Chest & Shoulders, Legs & Abs, Arms & Forearms) with a four-week weight × reps log and a day-30 photo check-in.
Letter size, 3 pages, prints fine in black and white.