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30-Day Squat Challenge & 30-Day Plank Challenge Tracker — cover preview1 / 3
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30-Day Squat Challenge & 30-Day Plank Challenge Tracker — Free Printable Calendar with Beginner to Advanced Levels (5-Page PDF, Letter & A4)

2-Page Printable PDF · 300 DPI · Personal use

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Build stronger legs and a solid core in a month with this free 30-Day Squat Challenge and 30-Day Plank Challenge tracker. Each challenge gets its own bold calendar page with a daily target, built-in rest days and a tick box, plus form cues so every rep counts.

Inside: squat calendar, plank calendar, a combined daily log (squats, plank seconds, energy and notes), a beginner / intermediate / advanced level chart with progress tests, and a 'Challenge Complete' certificate to stick on the fridge.

Print as many copies as you like on US Letter or A4. Great for home workouts, office fitness challenges, PE classes and accountability groups. Free for personal use.

What’s inside

  • Sheet 1: Primary high-resolution printable layout with crop/trim guides
  • Sheet 2: Coordinated companion sheet, checklist, envelope liner, or stencil
🌿 Zero-Bleed Planner Spec

Interactive Print Size & Paper Calculator

Select your target size:
Target Dimensions:8.5 × 11 in (216 × 279 mm)
Printer Scale %:100% (Actual Size)

Print Dialog Instruction:

Select 'Actual Size' or '100% Scale' in Adobe Reader / System Print Dialog

Recommended Paper Weight (GSM / LB):

105–120 GSM (28–32 lb) Ultra-Smooth Premium Laser/Inkjet Bond

Framing & Trimming Note:

Zero trimming needed — native 1700 × 2200 px (300 DPI) studio canvas. (Media Type: 'Bright White / Presentation Paper' • Duplex: 'Flip on Long Edge')

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Printing questions

What is included in the free 30-Day Squat Challenge & 30-Day Plank Challenge Tracker — Free Printable Calendar with Beginner to Advanced Levels (5-Page PDF, Letter & A4) download?

Your instant download includes a coordinated 2-page 300 DPI PDF (Sheet 1 primary template + Sheet 2 companion sheet).

What paper size and weight should I use for printing?

All templates are formatted at 300 DPI for both US Letter (8.5 × 11 in) and A4 paper. For wall art, greeting cards, and gift tags, we recommend 220–300 gsm (80–110 lb) matte cardstock. For planners and worksheets, 100–120 gsm (28–32 lb) smooth bond paper works best.

Do I need an account or subscription to download this printable?

No! Every printable, wall art diptych, kids colouring book, planner, and SVG bundle on CraftyFig (craftyfig.com) is 100% free to download immediately with one click—no sign-up, email wall, or watermark. If you love our work, you can optionally support our illustrators with a $3 coffee tip!

Read the full printing guide →

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