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This 12-Week Progress Tracker is for those who are serious about getting some major results and are looking to take their training to the next level. It features advanced data tracking methods so you can track all your data and see it displayed in tables and graphs. It features:

  • Calorie Calculator – The latest Exercise Science calculations automatically calculate your Body Mass Index (BMI), Basal Metabolic Rate, Total Daily Energy Expenditure (Calories needed to maintain weight), Calories Needed per day to Gain 1lb of Muscle per week, and Calories Needed per day to Lose 1lb of Fat per week for your activity level. Track your Calories Consumed, Calories Burned, and whether you are in a Caloric Surplus / Deficit.

  • Macros Calculator – After calculating your Calories, you can calculate how much Protein, Fat and Carbs to consume, depending on your goals.

  • Lifestyle Progress – Track your Average Weekly Weight, Weekly Body Fat Percentage & Average Weekly Sleep in tables and graphs.

  • One Repetition Maximum (1RM) Tracker – Plug in your Pre-Test 1RM's and it will automatically calculate what % 1RM you should be working at each week. Then compare this to your Post-Test 1RM's to see how much you improved.

  • 12-Week Workout Tracking - Track your exercise progress over 12-Weeks in tables and graphs.​

  • Exercise Library - Choose between different exercises for different muscle groups. You can also add more exercises to the library yourself.

Exercise is a science. Use this data to your advantage and take your training to the next level today!


On purchase an Excel Document (.xlsx file) will be sent to your email address.

12-Week Progress Tracker

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