Printable page
Workout log
Your exercises down the side and one column per session, with boxes wide enough to write sets, reps, weight, distance or time by hand.
Workout log
| Exercise | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| Squat | ||||||
| Push-up | ||||||
| Dumbbell row | ||||||
| Overhead press | ||||||
| Plank | ||||||
| Easy run |
The preview is scaled to fit your screen and prints at full size on one page. In the print dialog choose your printer or Save as PDF, and set scale to 100%. Nothing you type leaves this browser.
Tips for using this page
- List the exercises in the order you do them, so that you write down the page as the session goes on. The sample list is only there to show the layout; replace it with your own routine.
- Write the date in small figures at the top of a session's column when you start it. The headings say Session 1, Session 2 and so on, which keeps the page usable whether you train twice a week or five times.
- Agree a shorthand with yourself and stick to it, for example 3x10 @ 20 for three sets of ten at twenty kilos, or 5 km 31:40 for a run. The same notation in every box makes one row readable as a history of that exercise.
- Fewer session columns give wider boxes. Four sessions leave room for a line per set; eight sessions suit a single figure per box.
- If you alternate two routines, print one sheet for each and name them in the routine field. Mixing two exercise lists on one page leaves half of every column empty.
- Clip finished sheets together in order. Comparing the first and last column of one row is the quickest way to see what changed.
Questions
Does the log include a training plan?
No. It is an empty record sheet. Which exercises to do, how heavy and how often are for you or a qualified trainer to decide.
Can I use it for running, cycling or swimming?
Yes. Put the type of session or the route in the rows, and write distance and time in the boxes.
How many exercises fit?
Up to nine rows, each with a name of up to 24 characters. With nine rows and eight sessions every box still takes a short handwritten entry.
Can the columns be days of the week instead of sessions?
Not on this page. For a tick per day, the weekly habit tracker has weekday columns and a target column.
Related pages
Weekly habit tracker
Seven big squares per habit, Monday or Sunday start, with an optional weekly target column.
30-day challenge chart
One numbered space per day for a single challenge: 14, 21 or 30 days.
Water intake tracker
Days down the side and a circle per glass or bottle, 4 to 12 a day, for one week.