I use this book to plan every workout and track what I did.First, there is an area for you to put your starting point to include your weight, measurements. before and after picture if you choose to print, and an over all life balance chart. It shows you where to measure your body at each spot.It has goals and plans with a why, and a plan and a reward if achieved as well as a punishment if you give up.It has a progress tracker with a 55-day count to count your progressMY favorite part, it has exercise to target specific muscles. it has a list 16 different body parts with a list of different workouts to include into yoru workout with a picture of the muscle you would be working. Great for beginners or even people seasoned like me that just need an additional workout that I have not considered.Then comes the workout pages, it has date, start time if you streatched, warmed up, if you drank alcohol that day, how you feel, with 12 different slots to fill in exercises with the weight and reps category. Then a seperate area for cardio to include your time, intensity, calories, heart reate and your target. Then a notes area and a way for you rate your workout and add your weight.In the back it has a PR tracher where you can track your best lifts, and another notes area.A full year calendar for 24, and 25. with cute little quotes in the corner of each page.I love this book, its so helpful to keep a record of every workout and what date I did it as well as watch my weight increase, or my distance increase, etc.