Printable Workout Log (Free PDF)

The middle of this sheet is a table of eighteen rows and seven columns: date, exercise, sets, reps, weight, rest and a wide notes column for how the set actually felt. That is enough lines for a full session of compound lifts and accessories, or for a few short sessions logged across a week. Above the table there is a warm-up strip, and under it a cool-down and stretching strip, so the parts of training that are easiest to skip have a written place of their own.

The header carries three fields: week of, program or block, and your bodyweight on the day. At the foot of the page a ruled notes panel is where next session's plan goes while it is still fresh: the weight that moved too easily, the grip that slipped, the exercise to swap out. Choose pounds or kilograms before you download and the weight column header changes to match.

Every cell is a form field, so you can type the session in on a phone or laptop and print a finished page, or print it blank and fill it in with a pencil at the rack. It is one page in US Letter or A4, drawn as vector lines so it stays crisp on any printer, and the rows are spaced for handwriting rather than for squeezing in a few more. Print one copy per session, or print a stack at the start of a block and keep them in a folder in your gym bag so the log never depends on remembering to open an app.