Bodyweight endurance
8-Week 100 Push-Ups Program
10 pages8 weeksBodyweight only
A bodyweight-only printable plan that builds push-up volume, shoulder balance, and trunk control toward one final max-rep test.
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Printable strength plans
Gym-ready plans you can mark up.
Download a polished training block, print it, take it to the gym, and write down what you actually did. Each PDF is a fixed base plan and field notebook; the app is where workouts adapt around cycle phase, recovery, pain, and injuries.
4-8
week blocks
16-32
workouts
0
paywalls
Download library
Choose your block.
Each PDF matches a base program in the app. Print it for offline training, then use Sundee Fundee later when you want adaptive logging, coaching, and substitutions.
Experienced barbell lifters
6-Week Russian Squat Program
4 pages6 weeksSquat rack + barbell
A printable six-week squat peaking block with the full classic session table, load-planning notes, and room to log your actual bar weight by hand.
Advanced strength
The First Margarita Strength Program
34 pages8 weeksFull gym
An advanced 8-week printable base block with weekly overviews and gym log pages for every session. Use the app when you want adaptive logging and coaching.
Newer lifters
4-Week Beginner Strength Plan
22 pages4 weeksGym basics
A confidence-building printable base block for newer lifters, with different workouts every week and simple set logs you can fill in by hand.
Home or gym
6-Week Dumbbell Strength Plan
32 pages6 weeksDumbbells
A printable dumbbell base block for home or gym, organized around lower, upper, unilateral, and full-body density days.
Lower-body focus
8-Week Glutes, Core & Conditioning Plan
42 pages8 weeksGym or DB swaps
A printable lower-body base block with glute-focused strength, core work, short finishers, and a deload week.
Paper-first plans
The PDF is the field notebook.
Each PDF is designed to be useful without another tool open.
Use the base plan
Write down weights, reps, substitutions, soreness, and effort while you train from the printed program.
Let the app adapt
When you start the matching program in Sundee Fundee, the app can adjust around cycle phase, recovery, pain, and injuries.
Fill it in later
Printed log sheets make it easy to keep a simple record and enter the workout in the app after training.
No paywall
Plans are available without subscription gating. Donations help keep it that way.
Questions
Before you print.
Are these plans complete on their own?
Yes. Each PDF includes the fixed base training block, weekly workouts, simple substitution notes, tips, and paper log fields.
Do I need cycle tracking to use them?
No. The PDFs stand on their own. Cycle phase, recovery, pain, and injury adaptation happen in the Sundee Fundee app when you log and start workouts there.
What if I do not have the exact equipment?
Use the PDF as the base plan and make practical equipment swaps on paper. The app adds smarter substitutions when it has your equipment, pain, injury, recovery, and cycle context.
Why use printable plans?
Some people train better with paper in hand. These PDFs are built for printing, marking up, and carrying into the gym.