Free 90-Day Logbook
Free · Printable and phone-friendly
The 90-day logbook
Three sessions a week. Ninety days. A simple record that turns "I should train" into proof that you do. Works with any plan — gym, home or classes.
What's inside
Twenty pages that make the habit visible.
Day-1 baseline
Four simple tests to measure honestly — the same ones you'll repeat on day 90.
Four simple tests to measure honestly — the same ones you'll repeat on day 90.
90-day tracker
One grid. Three ticks a week. Never two misses in a row.
One grid. Three ticks a week. Never two misses in a row.
13 weekly pages
Plan your three sessions, log what you did, and check the week.
Plan your three sessions, log what you did, and check the week.
Missed-session plan
What to do when a week goes wrong — and a 15-minute no-equipment session.
What to do when a week goes wrong — and a 15-minute no-equipment session.
Day-90 retest
Compare day 1 with day 90, reflect, and plan your next 90 days.
Compare day 1 with day 90, reflect, and plan your next 90 days.
Three rules
Never miss twice. The 10-minute rule. Tired or unmotivated?
Never miss twice. The 10-minute rule. Tired or unmotivated?
From Iron Must Obey — training programmes built for the weeks motivation doesn't show up.