Track every workout with space for exercises, sets, reps, and weight. Includes sections for warmup, main workout, and cool-down notes. Download the fillable PDF to type into it on your computer or phone, or the printable version to fill in by hand.
Type straight into the boxes in Acrobat Reader, Preview, Chrome or your phone's PDF app.
Anyone lifting weights or doing bodyweight training who wants to see progress over weeks, from beginners following a programme to people who prefer paper to a phone app in the gym.
Write the weight and the reps, for example 60 x 8 means 60 kg (or lb) for 8 reps. For bodyweight exercises, write just the reps. Each set box on this sheet has an x printed in the middle for this.
Yes. Use the exercise name for the activity and write distance, time or intervals in the set boxes.
Yes, completely free. No signup, no email, no catch. Just download the PDF and use it.
The template is formatted for standard US Letter (8.5 x 11 inches) and also works well on A4 paper.
Yes. Choose “Download fillable PDF”: every writing space is a text field and every checkbox can be ticked. Open it in Adobe Acrobat Reader (free on desktop, iPhone and Android), Preview on a Mac, or Chrome or Edge, type your answers, then save or print it. Longer boxes wrap your text onto new lines. If you would rather write by hand, use “Download printable PDF”, which has ruled lines instead.
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