In short: Make a free printable workout planner with a weekly exercise schedule, a 4-week workout log for sets, reps and weight, cardio log, body measurements and personal bests — in kg or lb.
How to use this workout planner
- Write your weekly plan as “Day: workout”, one per line — e.g. “Monday: Push day” or “Saturday: 5 km run”.
- List the exercises you want to log. Each week, write sets × reps @ weight (e.g. 3×10 @ 20) to see progressive overload.
- Record measurements every 2–4 weeks — the scale doesn't show everything, especially when building muscle.
- Print a new weekly plan each week and keep the log and progress pages for the month.
Sample weekly workout splits
- Beginner full-body (3 days): Mon / Wed / Fri full body, walk on other days.
- Upper / lower (4 days): Mon upper, Tue lower, Thu upper, Fri lower.
- Push / pull / legs (6 days): push, pull, legs, repeat, one rest day.
- Running plan: easy runs, one interval session, one long run, cross-training and rest.
Rest days and sleep are part of training — log them too. If you're new to exercise or have a health condition, check with a doctor before starting a new program.
Frequently asked questions
How do I track progressive overload?
Write sets × reps @ weight for each exercise every week in the workout log and aim to increase reps or weight gradually.
What is a good beginner workout split?
Three full-body sessions a week (e.g. Monday, Wednesday, Friday) with walking or rest on other days is a common start.
Can I use pounds instead of kilograms?
Yes. Switch Units to lb / in and the log and progress pages update.
How do I log sets and reps?
Write sets × reps @ weight in each week column, for example “3×8 @ 40”. Comparing columns shows your progress at a glance.
Is it good for home workouts?
Yes. Replace the exercises with bodyweight moves like push-ups, squats, burpees and planks.
Is it free?
Yes, completely free with no sign-up.