BUILT BY WHITE / PROGRAMME COMPANION
YOUR FOUR-WEEK TRACKER
Start on any day. Day 1 is your start date; add the date in each box. Repeat this page for longer programmes.
Session: A/B = strength, C = cardio, R = gentle recovery, Rest = full rest. Or use your programme's session names.
Tick Food or Sleep when you practise your chosen habit. Leave unused boxes blank. Record minutes if helpful.
WEEK
1
1
DAY 01
DAY 02
DAY 03
DAY 04
DAY 05
DAY 06
DAY 07
WEEK
2
2
DAY 08
DAY 09
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
WEEK
3
3
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
WEEK
4
4
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
WEEKLY CHECK-IN: one thing that worked, and one small adjustment for next week.
Rest is part of the plan. Follow your guide's recovery advice; a missed day does not need a make-up workout.