Fitness & Nutrition OS — Workout Programming, PR & Progressive-Overload Tracker, Macros & Meal Planner

Most fitness templates log your workouts. This one shows your progress. Fitness & Nutrition OS does the strength math and the macro math for you — an estimated 1-rep max on every set, automatic PR flags, weekly training volume, your weight trend versus your starting point, and a protein-adherence bar. Then it builds your grocery list from the week's meal plan.

Why lifters and macro-trackers switch to this

Progressive overload only works if you can see it. Pick any lift and view every set you've ever done, know exactly what to beat today, and watch your estimated 1RM climb. On the nutrition side, you see calories and protein remaining — the numbers that actually drive results — instead of a static food list.

What's inside — gym and kitchen, connected

• 🏋️ Workout log — one row per set, with volume and estimated 1RM calculated automatically.
• 🏆 PR & progressive-overload tracking — auto-flagged personal records and a full history per exercise.
• 🗂️ Programs & splits — one tap scaffolds your whole Push/Pull/Legs day; just fill the weights.
• 📚 Exercise library — your reusable movement catalog with form links and best-lift benchmarks.
• 📏 Body metrics — weight and measurements over time, with change-vs-start and progress photos.
• 🍽️ Nutrition log — macros with automatic daily totals and adherence.
• 📖 Recipes & meal planner — per-serving macros and a weekly plan.
• 🛒 Auto grocery list — assembled from the recipes you planned, no manual list-making.
• 🎯 Goals & habits — weight/strength goals with progress bars and streaks.

The advanced touches you won't find elsewhere

• 📊 Estimated 1RM + auto-PR flags — real strength math, not just a set log.
• 📈 Weekly volume tracking — the number serious lifters optimize.
• 🥩 Macro adherence, not just a food list.
• 🛒 Meal plan → grocery list that builds itself.
• 🤖 40+ AI coach prompts — program design, plateau help, macro targets, meal ideas.

Built for the gym floor

Works on the free Notion plan, mobile-first and fully private — one-tap logging you can do one-handed between sets. Comes with sample data, a one-click way to clear it, a 20-minute walkthrough and a written setup guide. An organizational/tracking template, not medical, coaching or dietary advice.

Instant download. Free lifetime updates. Pick a program, start lifting, and watch your numbers climb.