This will permanently delete all your workout logs and cannot be undone.
MEAL PLAN
🛒 Week 1 Shopping List
Generating your list...
BUDGET MEALS
🛒 Weekly Shopping List
Women's Fitness Programme
The Glow Up Blueprint
12 weeks of unique workouts & meals with exact ingredient measurements — every week is different, every phase builds on the last.
12
Weeks
60+
Workouts
1,000+
Meal Options
Week 1
Phase 1: Foundation
Week 1
Phase 1: Foundation
✦ Personalise Your Plan
Tell us about yourself and we'll tailor your calories, macros and workout intensity to your exact goals.
1What's your main goal?
🔥
Lose Weight
Calorie deficit
💪
Tone Up
Lean & defined
🏋
Build Muscle
Calorie surplus
⚖
Maintain
Healthy lifestyle
2Your body details
12 weeks (this plan)
3Fitness level & preferences
Current fitness level
🌱
Beginner
New to training
🌿
Intermediate
Train regularly
🍀
Advanced
Competitive level
Body focus areas (pick all that apply)
Glutes & Legs
Core & Abs
Upper Body
Cardio Fitness
Flexibility
Full Body
Dietary preference
Standard
High Protein
Low Carb
Vegetarian
🐟 Pescatarian
🌿 Vegan
Calculating your plan...
Building your personalised calories, macros and workout adjustments
Your Plan
Personalised for your goals
—
Daily Calories
—
Protein target
12 wks
Programme
🍳 Daily Macro Targets
📋 Meal Plan Adjustments
🏋 Workout Adjustments
💧 Daily Water Target
📅 Weekly Progress Targets
🚀 Your Next Steps
1
Apply this plan above
Saves your calorie, protein and macro targets to your profile
2
Go to Workouts
Your 12-week PPL training plan — starts at Week 1, Phase 1
3
Check your Meal Plan
84 days of meals personalised to your diet choice — new meals every week
4
Log workouts in the Journal
Track your streak, lifts, body measurements and progress photos
✦
Complete My Plan for personalised results
Your age, weight, height, goal and diet will auto-fill — or enter them manually below.
Calorie & Macro Calculator♀ Female
BMR
Maintenance
Target kcal
Weekly change
Daily Macros
Macro Breakdown
How these were calculated
✦
Complete My Plan to auto-fill your details
Your weight, height, age and sex will fill in automatically.
BMI & Body Fat Estimator
Estimated Body Fat:
Under <18.5Normal 18.5–25Over 25–30Obese I 30–35Obese II 35+
Remember
BMI doesn't account for muscle mass, bone density or fat distribution. Use it alongside progress photos, measurements and energy levels for a complete picture.
12-Week Success Guide
💧
Hydration daily
Women: 2L/day, Men: 2.5L/day (EFSA 2010). Add 400–600ml per workout hour. Even mild dehydration of 2% reduces strength output by up to 8% (Judelson et al., 2007).
😴
7–9 hours sleep
Sleep repairs muscle and resets hunger hormones. It matters more than an extra workout session.
📷
Weekly progress photos
Measure waist, hips and thighs weekly. The scale lies — muscle reshapes your body before weight drops.
💪
Progressive overload
Add 1–2 reps or a touch more weight every week. Log your lifts — this single habit drives body change.
🍽
Fuel the work
Never drop below your calorie floor (women: 1,200 kcal, men: 1,500 kcal — NHS/NIH). Under-eating suppresses metabolism and accelerates muscle loss. Eat to perform.
🧠
Consistency over perfection
One missed workout won't derail you. Giving up will. Keep showing up — results compound like interest.
"Your only competition is who you were yesterday."
The Glow Up Blueprint
✦
Complete My Plan to unlock auto-fill
Your workout programme will pre-fill exercises, sets and reps when logging.
Log weekly — same day, same time, same conditions for accuracy.
All workout logs
12-Week Progress
✦ Transformation Scanner
Upload your before & after photos, answer a few questions about your changes, and get a full body composition report.
Before Photo
Tap to change
📷
Before
Tap to upload
After Photo
Tap to change
📷
After
Tap to upload
📋 Tell us about your changes
How long was your programme?
weeks
Did your body weight change?
💡Enter your weights for the most accurate results — without them, estimates are based on visual cues only
📐 Optional: Navy Body Fat Formula
Enter measurements for a significantly more accurate body fat % estimate (US Navy method, ±3–5% accuracy vs ±8% for BMI-based).
How has your waist changed?
Are muscles more visible / defined?
How do your clothes fit now?
✦
Complete My Plan first for best results
Your calorie target, protein needs, sex and age will auto-fill — or fill them in manually below.
AI-POWERED
💰 Budget Meal Planner
Tell us your budget and we'll build you a full 7-day meal plan using affordable ingredients from UK supermarkets — with estimated costs per meal.
Your preferences
£
yrs
kg
ℹ Prices are estimates based on Aldi UK pricing and may vary by ±15% depending on your location, season and current promotions. Always verify at checkout — prices change regularly.
⏱ Dinner note: Even quick dinners typically take 20–35 minutes as ingredients like meat, pasta and vegetables need proper cooking time. Breakfast, lunch and snacks will be under 15 min.
Privacy Policy
Last updated: 1 June 2025 | Effective: 1 June 2025
Short version: The Glow Up Blueprint does not collect, store or transmit any personal data to any server. Everything you enter stays on your device only. We do not track you, we do not sell your data, and we do not share it with anyone.
1. Who We Are
The Glow Up Blueprint (“we”, “us”, “our”) is a personalised 12-week fitness application. For privacy enquiries, contact us at support@glowupblueprint.com.
2. Data We Collect — and Do Not Collect
Data stored on your device only (never sent to us):
Your personalised plan inputs (age, weight, height, goal, fitness level, diet preference)
Journal entries, workout logs, body measurements and progress photos
Calorie and macro calculations
Budget planner preferences
All of the above is stored exclusively in your device’s local storage. It is never transmitted to, accessed by, or stored on any server operated by us or any third party.
Data we do not collect: We do not use analytics, advertising trackers, crash reporters, or any third-party SDKs that collect personal data. We do not collect your name, email address, location, device identifiers, or IP address through the app itself.
3. Payment Processing
Subscription payments are processed by Lemon Squeezy (a Stripe company). When you purchase a subscription, your payment details are handled directly by Lemon Squeezy and are subject to their Privacy Policy. We receive only a transaction confirmation — we never see your full card details.
Lemon Squeezy may collect your name, email address and billing information solely for the purpose of processing your payment and managing your subscription.
4. Your Rights Under GDPR (EU & UK Residents)
If you are located in the European Economic Area or the United Kingdom, you have the following rights under the General Data Protection Regulation (GDPR) and UK GDPR:
Right of access — request a copy of any personal data we hold about you
Right to rectification — request correction of inaccurate data
Right to erasure (“right to be forgotten”) — request deletion of your data
Right to data portability — receive your data in a portable format
Right to object — object to processing of your data
Right to withdraw consent — at any time, where processing is based on consent
Because we hold no personal data on our servers, most of these rights are exercised directly on your device (e.g. clearing the app’s local storage). For any payment-related data requests, please contact Lemon Squeezy directly. For any other enquiries, contact support@glowupblueprint.com.
5. California Residents (CCPA)
Under the California Consumer Privacy Act (CCPA), California residents have the right to know what personal information is collected, the right to delete personal information, and the right to opt out of the sale of personal information. We do not sell personal information. We do not collect personal information through the app itself. For payment data, Lemon Squeezy acts as the data controller.
6. Australian Residents (Privacy Act 1988)
We comply with the Australian Privacy Principles under the Privacy Act 1988 (Cth). We do not collect sensitive information as defined under Australian law. App data is stored locally on your device only. For enquiries, contact support@glowupblueprint.com.
7. Children’s Privacy
The Glow Up Blueprint is not directed at children under the age of 16. We do not knowingly collect personal data from anyone under 16. Our app requires users to confirm they are 16 or older during setup. If you believe a child under 16 has provided personal information, please contact us immediately.
8. Data Security
Since all app data is stored locally on your device, the security of your data depends on your device security (screen lock, encryption). We recommend keeping your device software up to date. We have no access to your device storage and cannot recover data if your device is lost, damaged or reset.
9. Changes to This Policy
We may update this Privacy Policy from time to time. Any changes will be posted within the app and will be effective from the date shown at the top of this policy. Continued use of the app after changes constitutes acceptance of the updated policy.
10. Contact
For any privacy-related questions or to exercise your data rights, contact us at: support@glowupblueprint.com
Terms of Service
Last updated: 1 June 2025 | Effective: 1 June 2025
Important: By using The Glow Up Blueprint, you agree to these Terms. This app provides fitness and nutrition information only — it is not medical advice. Always consult a qualified healthcare professional before starting any new exercise or nutrition programme.
1. Acceptance of Terms
By accessing or using The Glow Up Blueprint (“the App”, “the Service”), you confirm that you are at least 16 years of age, have read and understood these Terms of Service (“Terms”), and agree to be bound by them. If you do not agree, do not use the App.
2. Description of Service
The Glow Up Blueprint is a digital fitness and nutrition planning application providing:
Personalised 12-week workout programmes
Calorie and macro calculations based on user inputs
Meal planning suggestions and budget meal guidance
BMI and body composition estimation tools
Progress journaling features
The App is provided as a fitness information tool only. It is not a medical device and does not constitute medical, dietary, or clinical advice.
3. Subscription & Payment
Monthly plan: £9.99 per month, billed monthly. Annual plan: £79.99 per year (equivalent to £6.66/month).
Your subscription begins immediately upon payment confirmation. Subscriptions automatically renew at the end of each billing period unless cancelled before the renewal date.
Cancellation: You may cancel your subscription at any time through your Lemon Squeezy account. Cancellation takes effect at the end of the current billing period. You retain access to the App until the period ends.
4. Refund Policy
EU & UK consumers (statutory rights): Under the Consumer Rights Directive (EU) and the Consumer Contracts Regulations 2013 (UK), you have a 14-day right of withdrawal from the date of purchase. However, by completing your purchase and accessing the App immediately, you expressly request immediate performance of the contract and acknowledge that you lose your right of withdrawal once the service has been fully performed. If you have not accessed the App, you may request a full refund within 14 days by emailing support@glowupblueprint.com.
All other customers: All sales are final outside of the statutory 14-day EU/UK withdrawal right. We do not offer refunds for partial subscription periods or for change of mind after the cooling-off period has expired.
Exceptional circumstances: We will consider refund requests on a case-by-case basis for documented technical failures that prevented access to the service. Contact support@glowupblueprint.com within 30 days of purchase.
5. Medical Disclaimer
The Glow Up Blueprint provides general fitness and nutrition information for educational purposes only. The content in this App, including calorie calculations, workout programmes, macro targets, and nutritional guidance:
Is not intended as medical advice, diagnosis, or treatment
Does not replace consultation with a qualified physician, dietitian, or personal trainer
Should not be relied upon by individuals with pre-existing medical conditions, eating disorders, injuries, or pregnancy without prior medical clearance
Uses evidence-based formulas (including Mifflin-St Jeor, ISSN guidelines) but individual responses to diet and exercise vary
Always consult a qualified healthcare professional before starting any new exercise or nutrition programme. If you experience pain, dizziness, shortness of breath or other concerning symptoms, stop exercising and seek medical attention immediately.
6. Limitation of Liability
To the maximum extent permitted by applicable law, The Glow Up Blueprint and its operators shall not be liable for any indirect, incidental, special, consequential, or punitive damages, including but not limited to: personal injury, loss of data, loss of revenue, or any other losses arising from your use of the App or reliance on its content.
Our total aggregate liability to you for any claims arising under or in connection with these Terms shall not exceed the total amount you paid for your subscription in the 12 months preceding the claim.
Nothing in these Terms excludes or limits our liability for death or personal injury caused by our negligence, fraud or fraudulent misrepresentation, or any liability that cannot be excluded under applicable law (including the Consumer Rights Act 2015 in the UK).
7. Intellectual Property
All content within The Glow Up Blueprint, including but not limited to the workout programmes, meal plans, calorie calculators, design, graphics, text, and software, is owned by or licensed to The Glow Up Blueprint and is protected by copyright, trademark and other intellectual property laws.
You are granted a limited, non-exclusive, non-transferable licence to use the App for your personal, non-commercial use only. You may not copy, reproduce, distribute, sell, or create derivative works from any content within the App without our express written permission.
8. User Responsibilities
You agree that you will:
Use the App only for lawful purposes and in accordance with these Terms
Not attempt to reverse engineer, decompile, or extract the source code of the App
Not share your subscription access with others (subscriptions are for individual use only)
Take sole responsibility for decisions made based on information provided by the App
Consult a qualified professional before making significant changes to your diet or exercise routine
9. Availability & Changes
We strive to maintain continuous availability of the App but do not guarantee uninterrupted access. We reserve the right to modify, suspend, or discontinue any part of the Service at any time. If we make material changes that reduce core functionality, we will provide reasonable notice and a pro-rata refund for any prepaid subscription period affected.
10. Governing Law & Disputes
These Terms are governed by and construed in accordance with the laws of the Emirate of Dubai and the federal laws of the United Arab Emirates. Any disputes shall be subject to the non-exclusive jurisdiction of the Dubai courts.
However, if you are a consumer resident in another country, you retain the benefit of any mandatory consumer protection laws that apply in your country of residence, which these Terms do not override:
EU residents: EU consumer protection law and the Consumer Rights Directive apply. You may also use the EU Online Dispute Resolution platform at ec.europa.eu/consumers/odr.
UK residents: The Consumer Rights Act 2015 and Consumer Contracts Regulations 2013 apply and are not excluded by these Terms.
Australian residents: The Australian Consumer Law under the Competition and Consumer Act 2010 applies and cannot be excluded.
US residents: Applicable state consumer protection laws apply.
11. Changes to These Terms
We may update these Terms at any time. Material changes will be communicated within the App at least 30 days before taking effect. Continued use of the App after the effective date constitutes acceptance of the updated Terms.