Track every set, rep, and weight across the week. Seeing your numbers in writing is the most underrated way to stay consistent and make progressive overload actually happen.
What’s Inside
- Six daily workout boxes (Monday to Saturday) with exercise, sets, reps, and weight columns
- Cardio section in each box: activity, duration, and notes
- Weekly summary: days trained, total sets, personal bests, next week’s focus
- Name, week of, and fitness goal header row
Print tip: Works on standard letter (8.5×11″) or A4 paper. Print at 100% scale with no page scaling. Designed to be printed and filled in by hand.
How to Use This Template
- Set your week’s fitness goal at the top before Monday. One specific focus per week works better than a general ‘train hard’ intention.
- Log the exercise, sets, reps, and weight immediately after each set, not at the end of the session. Memory fades fast in the gym.
- Circle any personal bests in the weekly summary. This is your visible proof of progress.
- Compare last week’s numbers at the start of each session to identify where to push and where to deload.
Frequently Asked Questions
How do I track progressive overload with this log?
Write last week’s weight in pencil before your session, then aim to beat it by 2.5-5%. The log gives you the historical record you need to make this decision at each session.
What if I do not train 6 days a week?
Leave unused day boxes blank. The template works equally well for 3, 4, or 5-day training weeks. You do not have to fill every box.
Can I use this for home workouts without weights?
Yes. Use the weight column for resistance band levels, bodyweight variations (e.g. ‘pike push-up’), or time under tension. The format is flexible.
Is this workout log free?
Yes, completely free. No email required. Print as many copies as you need.