Weekly Workout & Nutrition Tracker
Set up your profile to begin →
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15-MIN HIGH-INTENSITY SWEAT
TreadmillDo not hold the handrails. Chest up. In through the nose, out through the mouth.
THE PLAN
PROTEIN TODAY
Target —WATER
Goal —DIET STRATEGY
—- Hit your water goal daily to flush stomach bloating.
- Keep a fermented food (curd / yogurt / kimchi) in your day for gut health.
- No sugary drinks. Zero-cal sodas / black coffee are fine.
MY MEAL PLAN
LAST 30 DAYS
0 daysBACKUP & MOVE DEVICES
Everything — your profile, custom plan, foods, meals and every day's log — lives only in this browser on this device. Export a backup to keep a copy or to move to a new phone, then import it there.
About this workout & nutrition tracker
LEAN.PROTOCOL is a free weekly workout and nutrition tracker that runs in your browser. Plan your week of training, follow each day's exercises, and use the treadmill session for cardio. Log your protein and water intake against daily targets, and watch inline YouTube form-tutorial videos right next to each exercise so you can check technique without leaving the page.
Everything is customizable: set up your profile and goal, then edit exercises, targets and videos to suit your own program. There is no account or sign-up. Your data is stored locally on your device in browser storage, nothing is sent to a server, and you can export a JSON backup and import it again later or on another device.