For a long time, fitness plans felt like pressure.
Miss a day? You failed.
Fall behind? Start over.
Feel tired, sore, or flared? Push harder anyway.
That mindset never worked for me — and I know I’m not alone.
That’s why I created this 30-day workout planner, originally built for a small group of my friends whose fitness levels range from complete beginners to advanced gym rats. We all needed something different — but we also needed something that could work for everyone.
Why I Created This Workout Planner
This workout planner was created for a real-life mix of people:
- Some just starting out
- Some who live in the gym
- Some managing chronic illness or fatigue
- Some juggling work, kids, and everything in between
Instead of creating multiple plans, I wanted one flexible workout that could adapt to different bodies, different experience levels, and different energy levels — without anyone feeling behind.
The result is a planner that is:
- Beginner-friendly, with clear options for intermediate and advanced levels
- Flexible enough to adjust on low-energy or flare days
- Supportive, not all-or-nothing
- Focused on progress over perfection
Every workout includes:
- Clear rep ranges so you choose what works for your body
- Reminders to warm up before and stretch after every workout
- Built-in grace for missed days
This isn’t about “no excuses.”
It’s about meeting yourself where you are.
How the 30-Day Workout Works
This is a 30-day workout plan that can be done at home or at the gym, using minimal equipment.
Each day:
- Lists beginner, intermediate, and advanced rep options
- Encourages 2–3 rounds (or fewer if needed)
- Allows rest, modification, and flexibility
- Treats consistency — not intensity — as the win
If you miss a day, the planner includes this reminder:
Missed a day? Listen to your body.
If you feel up to it, add one extra rep to today’s exercises.
Rest is not failure — showing up again is the win.
No restarting.
No shame spirals.
Just forward momentum.
This Workout Is for You If…
This workout is for you if:
- You want structure without shame
- You need flexibility because of health, fatigue, or real-life responsibilities
- You’re tired of restarting every Monday
- You prefer encouragement over comparison
- You believe consistency looks different for everyone
You don’t need to be “fit.”
You don’t need fancy equipment.
You don’t need to be perfect.
You just need a plan that adapts to you — whether you’re brand new or you already know your way around the gym.
Autoimmune & Chronic-Illness Friendly (Because That Matters)
As someone living with chronic illness, I knew this workout needed to respect bodies that don’t operate on a standard fitness timeline.
That’s why this planner includes an autoimmune-friendly companion sheet, with:
- Guidance on when to modify, slow down, or rest
- Swap options for high-impact movements
- Support for flare days, fatigue, and brain fog
- Daily body check-ins for energy and pain levels
In this plan:
- Rest days still count
- Mobility days are productive
- Listening to your body is encouraged
This workout works with your body — not against it.
Progress Over Perfection, Always
What started as something I built for a small group of friends turned into something that felt worth sharing — because so many of us are tired of plans that only work if life stays perfect.
This planner isn’t about becoming someone new.
It’s about supporting the version of you that already exists.
Whether you complete every workout, modify most of them, or take breaks when life demands it — you’re still making progress.
✨ Progress over perfection. Always. ✨
💚 Want to Start the Workout?
To keep things simple and flexible, I’m sharing Week 1 (Days 1–7) in two different formats so you can choose what works best for you.
📄 Download the Workout (Document Version)
This version is best if you want a word-style layout you can:
- Print and write on
- Edit or add notes
- Save digitally and check off as you go
👉 Download the Week 1 Workout – Document Version
🗂️ Download the Planner Pages (Image Version)
This version is best if you prefer planner-style pages you can:
- Add to a digital planner
- Use in GoodNotes or similar apps
- Print and include in a binder
👉 Download the Week 1 Planner Pages – Image Version
Both options include:
✔️ Beginner, intermediate, and advanced reps
✔️ Autoimmune-friendly guidance
✔️ Built-in flexibility and grace
Choose the format that fits your life best — the workout itself is the same.
Progress over perfection. Always.
juMOMjia 