Workout log template
A printable workout log with the exercise, sets, reps and weight for each set, plus cardio minutes and notes, one page per session or week.
- ๐บ๐ธ US format ยท Letter size
- Free
Fill in what you need. The preview updates as you type.
What you type is not saved on our server.
Not medical advice
This log is for your own records and for your doctor. It does not diagnose anything or replace medical advice. If a reading worries you, call your doctor.
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Workout Log
Jordan Lee, Full body, 3 sets of 8 to 10
Session 1
| Date | October 5, 2026 | ||
|---|---|---|---|
| Workout | Full body, 3 sets of 8 to 10 | ||
| Start and finish | ย | Body weight | ย |
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|---|---|---|---|---|
| Squat | ย | ย | ย | ย | ย |
| Bench press | ย | ย | ย | ย | ย |
| Deadlift | ย | ย | ย | ย | ย |
| Overhead press | ย | ย | ย | ย | ย |
| Barbell row | ย | ย | ย | ย | ย |
| Pull-up or lat pulldown | ย | ย | ย | ย | ย |
| Cardio | Minutes | Distance | Intensity (easy, medium, hard) |
|---|---|---|---|
| ย | ย | ย | ย |
| ย | ย | ย | ย |
| How it felt, next time | ย |
|---|
Write each set as reps x weight, for example 8 x 135. For bodyweight moves write the reps alone, for planks the seconds. Rate the session in the last box and note what to change next time.
Not medical advice. Share with your doctor.
How to use it
Type your program name, the exercises you do one per line and how many sessions you want printed. Each session gets a date, a strength table with four set boxes per exercise, a cardio line and a box for how it felt. Leave the exercises empty for a blank sheet you fill at the gym, or pick two sessions per page for a shorter routine.
Clip the pages together and write in pen between sets: reps x weight in each box. After a few weeks flip back to see whether the weight or the reps have moved. The weight tracker spreadsheet covers body weight if you want it in Excel rather than on the page.
Things to watch
Add weight only when you hit the reps on every set with good form, and write the form note in the Notes column when you did not. Rest days matter as much as sessions, so a gap in the dates is fine. Sharp joint pain, chest pain or dizziness mid-session is a stop and, if it does not pass, a call to a doctor, not a note in the margin.
Calculators that go with this
Frequently asked questions
How do I log more than four sets?
Write the fifth set in the Notes column, or use two rows for the same exercise. Most programs stay at three or four working sets per exercise.
Where does cardio-only training go?
Use the cardio line for the main session (minutes, distance, how hard) and leave the strength table empty, or type Warm-up and Cool-down as exercises so the page still has structure.
Can I keep it in Excel instead?
Download the DOCX and the table is editable in Word or Google Docs. For a spreadsheet with totals, the weight tracker template handles body weight; a lifting spreadsheet is on the list for a later batch.
Is what I type saved anywhere?
No. Everything stays in your browser and nothing is sent to our server. If you refresh the page it is gone, so print, save a PDF or download the DOCX when you are done.