Planory Gym
Gym
Blueprints for training programs, meal plans, progressive overload tracking, and travel workouts.
Blueprints
4 blueprints in Gym
3-Day Muscle Building Blueprint
A full 12-week push/pull/legs programme for intermediate lifters looking to build muscle with 3 gym sessions per week.
High Protein Meal Plan Blueprint
A practical 7-day high-protein meal plan for muscle building — with simple recipes, macro targets, and a grocery list.
Progressive Overload Tracker Blueprint
A simple system for tracking your lifts and ensuring consistent progressive overload — the single most important driver of muscle and strength gains.
Travel Gym Routine Blueprint
A compact, equipment-minimal gym routine for when you're travelling — hotel gym, small apartment, or outdoor space.
Tools & downloads
Tools & downloads
Templates, trackers, and guides you can use right away.
Progressive Overload Tracker
A Google Sheets tracker for logging your lifts and visualising progress over 12 weeks. Auto-calculates volume and 1RM estimates.
High Protein Meal Planner
A Google Sheets meal planner with macro tracking, grocery list generation, and weekly prep schedule.
Training Load Calculator
Calculate weekly training volume, 1RM from any rep range, and optimal weight selection for your programme.