Is the weekly workout plan free?

Yes. Copy it as a checklist or print it, with no sign-up. Using it inside ActivityTracker, with the dates filled in, needs an account.

How do the dates work?

Each task has a day counted from the start: Day 1, Day 3 and so on. In ActivityTracker you pick a start date or a finish date, and every task lands on a real day. Tasks that repeat keep repeating.

Can I change it after I add it?

Yes. It's your project: rename it, add tasks, delete the ones you don't need. Save your version with Save as template and it's there next time.

What if the project I need isn't here?

Describe it in a sentence and the AI in Tasks writes a template for it, with sections and dates you can change before you use it.

Free project template

Weekly workout plan with every task dated from the day you start

Three workouts, a long walk or run and a rest day each week, with a monthly check on whether it is working.

3 sections
16 tasks
Opens as a list
Dated from day 1

Training

Days count from the day you start. In the app, pick a start or a finish date and each task lands on a real day.

Start

Pick one goal for the next three monthsDay 1HighFor example: run 5 km without stopping, or ten push-ups.
Record your starting numbersDay 1
- Weight and waist
- Time for 2 km
- Push-ups and squats in one minute
Get shoes and kit that fitDay 4

Each week

Strength: upper bodyEvery Monday 7:00
Cardio: intervalsEvery Wednesday 7:00
Strength: legs and coreEvery Friday 7:00
Long walk, run or swimEvery Sunday 8:00
Stretch for ten minutesEvery day 21:30

Progress

Monthly checkEvery 1st of the month
- Repeat the starting tests
- Compare with last month
- Add weight, time or reps where it got easy
Take a lighter weekEvery 6 weeksHalf the volume. It lets the body catch up.

About this template

A training plan that fits a working week. Most plans fail in week three, when one missed session turns into two weeks off.

The workouts repeat on fixed days, each with its session inside. A progress check each month tells you what to change before you get bored or stuck.

Tips from the template

Move the days to ones you can keep most weeks.
If you miss a session, do the next one as planned. Do not double up.
Record your numbers in the monthly check so progress is visible.

How to use it in ActivityTracker

1Open Tasks and choose Templates.
2Find Weekly training plan and open it. You see every section and task before anything is added.
3Pick the day you start, or the day it has to be done by. Every date moves with it.
4Press Use template. Rename the project, then work down the list.

Already use ActivityTracker? Open this template in the app

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Questions

Run it with the dates filled in.

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