Newer lifters
4-Week Beginner Strength Plan
22 pages4 weeksGym basics
A confidence-building full-body block for newer lifters, with different workouts every week and printable set logs.
Download PDFLoading
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. Later, log the session in Sundee Fundee so your next workout can adapt to progress, recovery, energy, soreness, and cycle tracking.
4-8
week blocks
16-32
workouts
0
paywalls
Download library
Choose your block.
Each plan has different workouts every week, printable set logs, stimulus notes, coaching tips, and substitutions for equipment limits, injury considerations, or variety.
Home or gym
6-Week Dumbbell Strength Plan
32 pages6 weeksDumbbells
A home-or-gym dumbbell block with lower, upper, unilateral, and full-body density days that change week by week.
Download PDFLower-body focus
8-Week Glutes, Core & Conditioning Plan
42 pages8 weeksGym or DB swaps
A lower-body-emphasis block with glute-focused strength, core work, short finishers, substitutions, and a deload week.
Download PDFPaper first, app smarter
The PDF is the field notebook.
Sundee Fundee is where those training notes become useful over time.
Log what happened
Enter the weights, reps, substitutions, soreness, and effort you wrote down during the session.
Adapt the next day
Use cycle tracking, recovery score, energy, soreness, and schedule changes to scale the next workout.
Keep the history
Paper gets you through the workout. The app remembers your progress across blocks.
No paywall
Plans and app features 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 full training block, weekly workouts, substitutions, tips, and paper log fields.
Do I need cycle tracking to use them?
No. Cycle tracking is optional. Sundee Fundee can use it later if you want the plan to adapt around your body’s patterns.
What if I do not have the exact equipment?
Every workout includes substitution guidance for equipment limits, injury considerations, and variety.
Why print instead of only using the app?
Some people train better with paper in hand. The app is there when you are ready to log, track, and adapt.