Weekly Check-In Template for Men's Fitness & Physique Coaches

Use in FirstRep form

Weekly Goals

Setting specific weekly goals helps track progress and keeps motivation high.

# Muscle Gain Target (lbs) *

e.g., 1-2 lbs

# Workout Sessions Planned *

e.g., 4

... Dietary Changes

e.g., Increase protein intake

Strength Progress

Tracking your strength progress ensures that you are effectively building muscle.

# Bench Press (lbs) *

e.g., 200 lbs

# Squat (lbs) *

e.g., 250 lbs

# Deadlift (lbs) *

e.g., 300 lbs

Body Measurements

Regularly measuring your body helps you visualize your transformation.

# Weight (lbs) *

e.g., 180 lbs

# Chest (inches) *

e.g., 42 inches

# Waist (inches) *

e.g., 34 inches

# Body Fat Percentage (%)

e.g., 15%

Nutrition Log

Keeping track of your meals is essential for muscle growth and recovery.

# Daily Caloric Intake *

e.g., 2500 calories

# Protein Intake (g) *

e.g., 200g

# Carbohydrate Intake (g) *

e.g., 300g

# Fat Intake (g) *

e.g., 70g

Recovery & Well-being

Tracking recovery helps prevent injuries and optimizes your training.

# Sleep Hours *

e.g., 7

1-10 Stress Level (1-10) *

1 being low, 10 being high

... Injury Report

e.g., Any pain or soreness

Motivation & Mindset

Keeping a positive mindset is crucial for long-term success.

Aa Motivational Quote

e.g., 'No pain, no gain.'

... Weekly Reflection *

What went well, what can improve?

Why Use This Template

Stay Accountable

Regular check-ins help maintain accountability and track progress.

Monitor Progress

Identify trends in strength and body composition for better results.

How to Use

Fill out each section honestly to reflect your current state.

Review your past entries to gauge progress and make adjustments.

Customization Tips

Add personalized goals that align with individual aspirations.
Incorporate motivational images to inspire clients.
Adjust measurements based on specific client needs.
Include space for client feedback to enhance engagement.
Use color coding to highlight progress and areas needing attention.

Build and send men's fitness & physique templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

How often should I do a check-in?

It's recommended to perform a weekly check-in to stay on track with your goals.

What if I miss a week?

Don't worry! Just pick up where you left off and stay consistent moving forward.