The 12-Week Strength & Wellness Kit

Your workouts. Your habits. Your progress.

Give your next 12 weeks a little more structure. Bring your workout log, daily habits and weekly reflections together in one practical kit, with warm cream tones and simple pages you will want to come back to.

WHAT’S INSIDE

• 27-page A4 PDF guide and workbook with setup instructions, worked examples and dashboard explanations.

• 17 printable, fillable worksheet pages: starting point, three-habit planner, weekly schedule, session notes, 12 weekly reviews and a final cycle review.

• Excel tracker with Dashboard, Setup, Workout Log and Daily Habits.

• Quick Start Here file to get you set up in minutes.

A TRACKER THAT DOES THE COUNTING

Choose your start date, kg or lb, session goal, three habits and an exercise to compare. Log sets, reps and load across up to 600 workout entries. Your dashboard summarizes sessions, total reps, external-load volume, qualifying best load and recorded habit completion.

YOUR WEEKLY CHECK-IN

Log your sessions and habits, then take a few minutes to notice what helped, what got in the way and one practical adjustment for the week ahead. Keep the original blank files to start a fresh 12-week cycle whenever you need one.

BEFORE YOU BUY

• Instant digital download: 1 A4 PDF, 1 Excel workbook (.xlsx) and 1 Start Here text file. No physical product.

• Language: English.

• Compatibility: Microsoft Excel 2019 or later, or Microsoft 365. Desktop use is easiest. Other spreadsheet apps have not been independently verified. Excel software is not included.

• PDF: print on A4 at 100% or complete the worksheet fields in a form-supporting PDF reader and save your copy.

• Purpose: planning, tracking and reflection alongside your own training plan. No prescribed workout program or meal plan is included. Fitness results are not guaranteed.

• License: personal use only. Do not resell or redistribute blank files.

Created by Telma Daily Edit for a routine you can actually use.