FREE APP · NO SIGN-UP NEEDED

Meet Built, your daily tracker

Keep a workout calendar, log exercises and minutes, use a 20, 25 or 30-minute timer, and check in on your week. Add it to your phone’s home screen for quick access. Logs save on your device; download a backup to keep a copy.

Open Built tracker

FREE DOWNLOAD · NO SIGN-UP NEEDED

Your four-week calendar tracker

Start on any day. Record your session and minutes, choose optional food and sleep habits, and leave a short weekly note about what worked. Planned rest is part of the plan.

The tracker is included with both programmes and is also free to download on its own. Print it or fill it in a compatible PDF reader; repeat the page for a longer programme.

Download free calendar (PDF)

Open the printable calendar

What both programmes include

  • Five pages on calories, macros, labels and optional tracking before the food framework.
  • A seven-day mixed example menu with protein foods and vegetarian swaps.
  • Recipes, shopping and preparation guidance.
  • Shift planning, weekly trackers and recovery decisions, plus a reusable four-week calendar.

The menu is a flexible example, without individual calorie or macro targets. The daily option varies the effort; it does not mean seven hard workouts or a guaranteed calorie burn.

Created for everyday use

These self-guided programmes are developed by John from personal experience and ongoing learning. They provide general education and practical routines for generally healthy adults aged 18 to 64. Individual coaching and clinical nutrition are separate services.

The customer guides are release edition 1.0. Purchases use Payhip checkout. After a successful purchase, download your programme PDF and calendar tracker from the confirmation page and the link in your email receipt. A device with a PDF reader is required.

Purchase policy & individual results

The routines and food guidance are designed to support regular movement, balanced eating and consistent habits. Individual outcomes vary. No particular weight loss, body-composition change, strength gain, calorie burn, recovery time or improvement in wellbeing is promised or guaranteed, even when the programme is followed.

Digital downloads are non-refundable for change of mind after supply, subject to applicable consumer rights. Read the purchase policy. The full total is shown before payment.