Printable Weekly Workout Plan (Free PDF)

This is the planning sheet that sits next to the workout log. Seven columns, one per day of the week, are crossed with six rows: warm-up, main lifts, accessories, cardio or conditioning, stretching and mobility, and a final row for how it actually went. Reading down a column tells you what a single day looks like from start to finish; reading across a row tells you whether the week is balanced, or whether you have quietly planned legs four days running.

Each of the forty-two boxes is a multi-line form field, roughly eighty points tall, so a box holds a few exercises with sets and reps rather than one word. The header has a field for the week and one for the focus you are holding to, and the last row is deliberately left for the truth: what you did, what you cut short, what hurt. Rest days are part of a plan, so leaving a column empty on purpose is a legitimate way to use the sheet.

Pick a Monday or a Sunday start before downloading. The sheet prints landscape on US Letter or A4 and is fillable throughout, so you can plan the block on screen, print the week on Sunday evening and mark it off as it happens. The grid is drawn in light gray, which keeps a pen, a highlighter or a line through a cancelled session the loudest thing on the page, and because nothing is dated the same sheet prints again every week of the year.