Free Printable Workout Log
Plan a week of training with a focus line, five exercises, and sets, reps, and weight columns for each day. Fill it in online, print it, and take it to the gym. Completely free to edit and print.
MONDAY
FOCUS:TUESDAY
FOCUS:WEDNESDAY
FOCUS:THURSDAY
FOCUS:FRIDAY
FOCUS:SATURDAY
FOCUS:SUNDAY
FOCUS:NOTES & GOALS
About This Free Workout Log
A workout log is a record of the training you have done and the plan for the week ahead. This free printable workout log fits seven days on one page, each day with a focus line for your split, five exercise rows, and columns for sets, reps, and weight. A notes block at the end allows you to add goals, personal bests and additional notes if you want to.
How to Use This Workout Log
- Fill in the focus line for each training day, such as push, pull, or legs, then list your exercises with target sets and reps.
- Print the sheet and take it to the gym on a clipboard. Blank cells print as ruled lines, so you can write in the weight during your rest periods.
- Tick the box on each day you complete, note anything worth remembering, and set the fonts and colors from the panels before you print if you wish to customize the styling of the workout log.
Rest days stay blank, so the same sheet suits a 3-day beginner program or a 6-day split. Pair it with the habit tracker to keep the exercise streak visible, or the daily planner to block out training time.
Why Keep a Printable Workout Log?
Writing the weight down between sets beats trying to remember what you lifted last week. A paper training log needs no phone unlock at the bench, and you can file the finished sheets in a binder and flip back through months of progress. This weekly workout log template doubles as a workout planner: type the program once, print a copy each week, and the gym work is the only part left to do.
Features
Seven Days on One Page
A section for each day of the week with a focus line for your split and five exercise rows.
Sets, Reps, and Weight
Columns for each exercise, so you can type your targets and write in the lifts at the gym.
Tick Off Each Session
A checkbox per day to mark the workout done. Rest days stay blank.
Fonts & Colors
Restyle the log from the font and color panels to create a unique look.
Prints on One Page
The full week fits a single sheet of A4 or Letter, with nothing cut off.
Always Free
Print a fresh log for each week of training. No account, no fee.
Frequently Asked Questions
Is this printable workout log really free?
Yes. Fill in your program, print it, and come back for a fresh copy each week. There is no fee and no account.
How do I use the workout log?
Type each day’s focus and exercises with target sets and reps, print the sheet, and write in the weight you lift at the gym. Blank cells print as ruled lines for handwriting.
How many exercises fit on each day?
Five rows per day, across all seven days. For a longer session, carry the extra exercises onto the notes lines.
Can I use it for a 3-day or 5-day split?
Yes. Fill in the days you train and leave the rest blank. The focus line on each day suits push, pull, legs, upper, lower, or any split you follow.
Does it work for cardio or home workouts?
The columns suit strength work best, and the rows take anything you write. Log a run in the exercise column with the time or distance under weight, or track a home circuit the same way.
How do I track progress from week to week?
Each printed sheet holds one week. Date the WEEK OF line, file the sheets in a binder, and flip back to compare your lifts with earlier weeks.
Is this a workout planner or a workout log?
Use it either way. Fill the week in ahead of time as a workout planner, or write in each session after you train. Most people type the plan and handwrite the results.
Do I need to create an account?
No. Open the page, fill in your training, and print. There is no sign-up and no email to enter.
What paper size does it print on?
A4 and US Letter both work, and the week fits either size on a single page.
Can I save my workout log as a PDF?
The Save as PDF button downloads a copy with your program filled in, laid out the way it prints.
Will my program still be here next week?
Your entries save in your browser as you type, so the sheet is how you left it next time you open the page. Clearing your browser data removes it, so save a PDF of any program you want to keep.
Can I start the week on Sunday?
The Monday and Sunday toggle above the sheet reorders the days, and your entries stay with the day they belong to.
Can I customize the fonts and colors?
The Fonts and Colors buttons open panels for restyling the sheet, and your choices carry through to print and PDF.
Can a beginner use this workout log?
Yes. Write in the exercises from your program, tick the day when you finish, and keep the sheets. Watching the weight column rise from week to week is a good reason to keep going.
Can I use it on my phone or tablet?
You can open it and tick off sessions on any device with a browser. For typing a full program and printing, a desktop or laptop has the most room to work.
